Wednesday, May 10, 2017

2017 Summer Workouts

We need to try to improve our speed, fitness and soccer training during the summer so that we can come into the fall season ready to go. We will have a couple of weeks of practice before our first scrimmage and the less time that we can spend on fitness and more on tactics the better during our first weeks of practice.
The following is a routine that I believe is very balanced in getting you in shape and maintaining your soccer skills. The exact days that you do these activities are not important what is important is that you complete each of these activities every week. What you will need is a place to run; be it a track or just around your neighborhood, a decent soccer field with regulation size goal and some access to weights. If you are already working out and or lifting weights continue to do so and just adjust to want I want out of you or add on these activities. REMEMBER TO STRETCH, APPLY ICE AND STAY HEALTHY.

ALSO WE WILL BASE THE STARTERS FOR OUR FIRST SCRIMMAGE SOLELY ON THE RESULTS OF FITNESS TESTS DURING CAMP.  OUR FIRST SIX FITNESS TESTS ARE #1 - COOPER TEST,  #2 - 2 MILE RUN,  #3 - BEEP TEST,  #4 - YO-YO TEST,  #5 - CIRCLE OF FUN,   #6 - 40 YARD DASH.




Day #1 (Mondays) - Street Running and Weights
For Weeks 1-3 (May 15 – June 3)
Running - Do 1 of the following either on the street or a treadmill;
i)      10 minute walk/jog
(1)  2 minutes to walk and 8 minutes to jog
ii)    10 minute tempo run
(1)  Find somewhere that is faster than a jog to where you can’t really carry a conversation but is not going to kill you.  If the treadmill goes from 1-10, then a 7 should be where you want to be.
iii)   10 minute cool down
(1)  8 minute jog and last 2 minutes is for walking.
Weight lift – make sure your routine has bench press, squats, dead lifts and cleans. (3 sets of 3 repetitions each core lift)
 
For Weeks 4 – 6 (June 5 – June 24)
Running - Do 1 of the following either on the street or a treadmill;
i)      12 minute walk/jog
(1)  2 minutes to walk and 10 minutes to jog
ii)    12 minute tempo run
(1)  Find somewhere that is faster than a jog to where you can’t really carry a conversation but is not going to kill you.  If the treadmill goes from 1-10, then a 7 should be where you want to be.
iii)   12 minute cool down
(1)  8 minute jog and last 2 minutes is for walking.         
Weight lift – make sure your routine has bench press, squats, dead lifts and cleans. (5 sets of 5 repetitions each core lift)
 
For Weeks 7 – 9 (June 26 – July 15)           
Running - Do 2 of the following either on the street or a treadmill;
i)      10 minute walk/jog
(1)  2 minutes to walk and 8 minutes to jog
ii)    10 minute tempo run
(1)  Find somewhere that is faster than a jog to where you can’t really carry a conversation but is not going to kill you.  If the treadmill goes from 1-10, then a 7 should be where you want to be.
iii)   10 minute cool down
(1)  8 minute jog and last 2 minutes is for walking.
Weight lift – make sure your routine has bench press, squats, dead lifts and cleans. (Pyramid sets - 5 reps, 4 reps, 3 reps, 2 reps and 1 rep for each lift)
 
For Weeks 10 – 12 (July 17 – August 5)
Running - Do 2 of the following either on the street or a treadmill;
i)      12 minute walk/jog
(1)  2 minutes to walk and 10 minutes to jog
ii)    12 minute tempo run
(1)  Find somewhere that is faster than a jog to where you can’t really carry a conversation but is not going to kill you.  If the treadmill goes from 1-10, then a 7 should be where you want to be.
iii)   12 minute cool down
(1)  10 minute jog and last 2 minutes is for walking.
Weight lift – make sure your routine has bench press, squats, dead lifts and cleans. (Double Pyramid sets - 10 reps, 8 reps, 6 reps, 4 reps and 2 reps for each lift)






Day #2 (Tuesdays) - Shooting/Saving
For Weeks 1-3 (May 15 – June 3)
- Take/Save 50 shots on goal
- 5 from PK (12 yards), 25 from top of the box, vary left/right/middle (18 yards), 15 from 25 – 30 yards out, 5 volley finishes (headers/one-timers) vary location.
 
For Weeks 4 – 6 (June 5 – June 24)
- Take/Save 60 shots on goal
- 5 from PK (12 yards), 30 from top of the box, vary left/right/middle (18 yards), 15 from 25 – 30 yards out, 10 volley finishes (headers/one-timers) vary location.
 
For Weeks 7 – 9 (June 26 – July 15) 
- Take/Save 70 shots on goal
- 10 from PK (12 yards), 30 from top of the box, vary left/right/middle (18 yards), 20 from 25 – 30 yards out, 10 volley finishes (headers/one-timers) vary location.
 
For Weeks 10 – 12 (July 17 – August 5)
- Take/Save 100 shots on goal
- 15 from PK (12 yards), 40 from top of the box, vary left/right/middle (18 yards), 25 from 25 – 30 yards out, 20 volley finishes (headers/one-timers) vary location.



Day #3 (Wednesdays) - Field Running and Weights
For Weeks 1-3 (May 15 – June 3)
Complete 2 reps of Death Stars (see attachments)
Weight lift – make sure your routine has bench press, squats, dead lifts and cleans. (3 sets of 3 repetitions each core lift)
 
For Weeks 4 – 6 (June 5 – June 24)
Complete 3 reps of Jar Heads (see attachments)
Weight lift – make sure your routine has bench press, squats, dead lifts and cleans. (5 sets of 5 repetitions each core lift)
 
For Weeks 7 – 9 (June 26 – July 15) 
Complete 4 reps of Warriors (see attachments)
Weight lift – make sure your routine has bench press, squats, dead lifts and cleans. (Pyramid sets - 5 reps, 4 reps, 3 reps, 2 reps and 1 rep for each lift)
 
For Weeks 10 – 12 (July 17 – August 5)
Complete 4 sets of Sprints
a)     Set cones up 25 yards apart.  When you start you will run from one cone to the other which should be 25 yards apart and you will do this twice.  There and back is 50 yards so you will do it twice for a total of 100 yards. 
i)      Run 100 yards shuttle for under 20 seconds
ii)    Rest for 20 seconds
iii)   This is considered 1 set (20 seconds to run 100 yards shuttle and 20 seconds of rest)
Weight lift – make sure your routine has bench press, squats, dead lifts and cleans. (Double Pyramid sets - 10 reps, 8 reps, 6 reps, 4 reps and 2 reps for each lift)





Day #4 (Thursdays) - Scrimmage Day - For All weeks
Find a group of friends or a club team and scrimmage at least once a week, even if it is only half field or even if it is only 5 v 5. Playing regularly on a semi-competitive basis will help you when we get to our season.
- Those who live in UT and those who live around Rock Springs there may be WWCC players contacting you to see if you all can get together every once in a while.  Please try to make this happen.



Day #5 (Fridays) - Running and Weights
For Weeks 1-3 (May 15 – June 3)
Running - Complete the following (30 minute run)
i)      3 minutes of walk/jog
(1)  1 minute of walking and 2 minutes of very light jogging
ii)    25 minutes of steady jogging
(1)  This should be at a pace where you can carry a conversation the whole time.  If the treadmill goes from 1-10, then it should be somewhere between 5 and 6.
iii)   2 minute cool down
(1)  1 minute of very light jogging and 1 minute of walking
Weight lift – make sure your routine has bench press, squats, dead lifts and cleans. (3 sets of 3 repetitions each core lift)
 
For Weeks 4 – 6 (June 5 – June 24)
Running - Complete the following (30 minute run)
i)      3 minutes of walk/jog
(1)  1 minute of walking and 2 minutes of very light jogging
ii)    25 minutes of steady jogging
(1)  This should be at a pace where you can carry a conversation the whole time.  If the treadmill goes from 1-10, then it should be somewhere between 5 and 6.
iii)   2 minute cool down
(1)  1 minute of very light jogging and 1 minute of walking
Weight lift – make sure your routine has bench press, squats, dead lifts and cleans. (5 sets of 5 repetitions each core lift)
 
For Weeks 7 – 9 (June 26 – July 15) 
Running - Complete the following (30 minute run)
i)      3 minutes of walk/jog
(1)  1 minute of walking and 2 minutes of very light jogging
ii)    25 minutes of steady jogging
(1)  This should be at a pace where you can carry a conversation the whole time.  If the treadmill goes from 1-10, then it should be somewhere between 5 and 6.
iii)   2 minute cool down
(1)  1 minute of very light jogging and 1 minute of walking
Weight lift – make sure your routine has bench press, squats, dead lifts and cleans. (Pyramid sets - 5 reps, 4 reps, 3 reps, 2 reps and 1 rep for each lift)
 
For Weeks 10 – 12 (July 17 – August 5)
Running - Complete the following (30 minute run)
i)      3 minutes of walk/jog
(1)  1 minute of walking and 2 minutes of very light jogging
ii)    25 minutes of steady jogging
(1)  This should be at a pace where you can carry a conversation the whole time.  If the treadmill goes from 1-10, then it should be somewhere between 5 and 6.
iii)   2 minute cool down
(1)  1 minute of very light jogging and 1 minute of walking
Weight lift – make sure your routine has bench press, squats, dead lifts and cleans. (Double Pyramid sets - 10 reps, 8 reps, 6 reps, 4 reps and 2 reps for each lift)
 
 
RUNNING PATTERNS AND ADDITIONAL RUNS BELOW







Monday, May 9, 2016

2016 Summer Workouts

We need to try to improve our speed, fitness and soccer training during the summer so that we can come into the fall season ready to go. We will have a couple of weeks of practice before our first scrimmage and the less time that we can spend on fitness and more on tactics the better during our first weeks of practice.
The following is a routine that I believe is very balanced in getting you in shape and maintaining your soccer skills. The exact days that you do these activities are not important what is important is that you complete each of these activities every week. What you will need is a place to run; be it a track or just around your neighborhood, a decent soccer field with regulation size goal and some access to weights. If you are already working out and or lifting weights continue to do so and just adjust to want I want out of you or add on these activities. REMEMBER TO STRETCH, APPLY ICE AND STAY HEALTHY.

ALSO WE WILL BASE THE STARTERS FOR OUR FIRST SCRIMMAGE SOLELY ON THE RESULTS OF FITNESS TESTS DURING CAMP.  OUR FIRST SIX FITNESS TESTS ARE #1 - COOPER TEST,  #2 - 2 MILE RUN,  #3 - BEEP TEST,  #4 - YO-YO TEST,  #5 - CIRCLE OF FUN,   #6 - 40 YARD DASH.




Day #1 (Mondays) - Street Running and Weights
For Weeks 1-3 (May 9 – May 28)
Running - Do 1 of the following either on the street or a treadmill;
i)      10 minute walk/jog
(1)  2 minutes to walk and 8 minutes to jog
ii)    10 minute tempo run
(1)  Find somewhere that is faster than a jog to where you can’t really carry a conversation but is not going to kill you.  If the treadmill goes from 1-10, then a 7 should be where you want to be.
iii)   10 minute cool down
(1)  8 minute jog and last 2 minutes is for walking.
Weight lift – make sure your routine has bench press, squats, dead lifts and cleans. (3 sets of 3 repetitions each core lift)
 
For Weeks 4 – 6 (May 30 – June 18)
Running - Do 1 of the following either on the street or a treadmill;
i)      12 minute walk/jog
(1)  2 minutes to walk and 10 minutes to jog
ii)    12 minute tempo run
(1)  Find somewhere that is faster than a jog to where you can’t really carry a conversation but is not going to kill you.  If the treadmill goes from 1-10, then a 7 should be where you want to be.
iii)   12 minute cool down
(1)  8 minute jog and last 2 minutes is for walking.         
Weight lift – make sure your routine has bench press, squats, dead lifts and cleans. (5 sets of 5 repetitions each core lift)
 
For Weeks 7 – 9 (June 20 – July 9)           
Running - Do 2 of the following either on the street or a treadmill;
i)      10 minute walk/jog
(1)  2 minutes to walk and 8 minutes to jog
ii)    10 minute tempo run
(1)  Find somewhere that is faster than a jog to where you can’t really carry a conversation but is not going to kill you.  If the treadmill goes from 1-10, then a 7 should be where you want to be.
iii)   10 minute cool down
(1)  8 minute jog and last 2 minutes is for walking.
Weight lift – make sure your routine has bench press, squats, dead lifts and cleans. (Pyramid sets - 5 reps, 4 reps, 3 reps, 2 reps and 1 rep for each lift)
 
For Weeks 10 – 12 (July 11 – July 30)
Running - Do 2 of the following either on the street or a treadmill;
i)      12 minute walk/jog
(1)  2 minutes to walk and 10 minutes to jog
ii)    12 minute tempo run
(1)  Find somewhere that is faster than a jog to where you can’t really carry a conversation but is not going to kill you.  If the treadmill goes from 1-10, then a 7 should be where you want to be.
iii)   12 minute cool down
(1)  10 minute jog and last 2 minutes is for walking.
Weight lift – make sure your routine has bench press, squats, dead lifts and cleans. (Double Pyramid sets - 10 reps, 8 reps, 6 reps, 4 reps and 2 reps for each lift)






Day #2 (Tuesdays) - Shooting/Saving
For Weeks 1-3 (May 9 – May 28)
- Take/Save 50 shots on goal
- 5 from PK (12 yards), 25 from top of the box, vary left/right/middle (18 yards), 15 from 25 – 30 yards out, 5 volley finishes (headers/one-timers) vary location.
 
For Weeks 4 – 6 (May 30 – June 18)
- Take/Save 60 shots on goal
- 5 from PK (12 yards), 30 from top of the box, vary left/right/middle (18 yards), 15 from 25 – 30 yards out, 10 volley finishes (headers/one-timers) vary location.
 
For Weeks 7 – 9 (June 20 – July 9) 
- Take/Save 70 shots on goal
- 10 from PK (12 yards), 30 from top of the box, vary left/right/middle (18 yards), 20 from 25 – 30 yards out, 10 volley finishes (headers/one-timers) vary location.
 
For Weeks 10 – 12 (July 11 – July 30)
- Take/Save 100 shots on goal
- 15 from PK (12 yards), 40 from top of the box, vary left/right/middle (18 yards), 25 from 25 – 30 yards out, 20 volley finishes (headers/one-timers) vary location.



Day #3 (Wednesdays) - Field Running and Weights
For Weeks 1-3 (May 9 – May 28)
Complete 2 reps of Death Stars (see attachments)
Weight lift – make sure your routine has bench press, squats, dead lifts and cleans. (3 sets of 3 repetitions each core lift)
 
For Weeks 4 – 6 (May 30 – June 18)
Complete 3 reps of Jar Heads (see attachments)
Weight lift – make sure your routine has bench press, squats, dead lifts and cleans. (5 sets of 5 repetitions each core lift)
 
For Weeks 7 – 9 (June 20 – July 9) 
Complete 4 reps of Warriors (see attachments)
Weight lift – make sure your routine has bench press, squats, dead lifts and cleans. (Pyramid sets - 5 reps, 4 reps, 3 reps, 2 reps and 1 rep for each lift)
 
For Weeks 10 – 12 (July 11 – July 30)
Complete 4 sets of Sprints
a)     Set cones up 25 yards apart.  When you start you will run from one cone to the other which should be 25 yards apart and you will do this twice.  There and back is 50 yards so you will do it twice for a total of 100 yards. 
i)      Run 100 yards shuttle for under 20 seconds
ii)    Rest for 20 seconds
iii)   This is considered 1 set (20 seconds to run 100 yards shuttle and 20 seconds of rest)
Weight lift – make sure your routine has bench press, squats, dead lifts and cleans. (Double Pyramid sets - 10 reps, 8 reps, 6 reps, 4 reps and 2 reps for each lift)





Day #4 (Thursdays) - Scrimmage Day - For All weeks
Find a group of friends or a club team and scrimmage at least once a week, even if it is only half field or even if it is only 5 v 5. Playing regularly on a semi-competitive basis will help you when we get to our season.
- Those who live in UT and those who live around Rock Springs there may be WWCC players contacting you to see if you all can get together every once in a while.  Please try to make this happen.



Day #5 (Fridays) - Running and Weights
For Weeks 1-3 (May 9 – May 28)
Running - Complete the following (30 minute run)
i)      3 minutes of walk/jog
(1)  1 minute of walking and 2 minutes of very light jogging
ii)    25 minutes of steady jogging
(1)  This should be at a pace where you can carry a conversation the whole time.  If the treadmill goes from 1-10, then it should be somewhere between 5 and 6.
iii)   2 minute cool down
(1)  1 minute of very light jogging and 1 minute of walking
Weight lift – make sure your routine has bench press, squats, dead lifts and cleans. (3 sets of 3 repetitions each core lift)
 
For Weeks 4 – 6 (May 30 – June 18)
Running - Complete the following (30 minute run)
i)      3 minutes of walk/jog
(1)  1 minute of walking and 2 minutes of very light jogging
ii)    25 minutes of steady jogging
(1)  This should be at a pace where you can carry a conversation the whole time.  If the treadmill goes from 1-10, then it should be somewhere between 5 and 6.
iii)   2 minute cool down
(1)  1 minute of very light jogging and 1 minute of walking
Weight lift – make sure your routine has bench press, squats, dead lifts and cleans. (5 sets of 5 repetitions each core lift)
 
For Weeks 7 – 9 (June 20 – July 9) 
Running - Complete the following (30 minute run)
i)      3 minutes of walk/jog
(1)  1 minute of walking and 2 minutes of very light jogging
ii)    25 minutes of steady jogging
(1)  This should be at a pace where you can carry a conversation the whole time.  If the treadmill goes from 1-10, then it should be somewhere between 5 and 6.
iii)   2 minute cool down
(1)  1 minute of very light jogging and 1 minute of walking
Weight lift – make sure your routine has bench press, squats, dead lifts and cleans. (Pyramid sets - 5 reps, 4 reps, 3 reps, 2 reps and 1 rep for each lift)
 
For Weeks 10 – 12 (July 11 – July 30)
Running - Complete the following (30 minute run)
i)      3 minutes of walk/jog
(1)  1 minute of walking and 2 minutes of very light jogging
ii)    25 minutes of steady jogging
(1)  This should be at a pace where you can carry a conversation the whole time.  If the treadmill goes from 1-10, then it should be somewhere between 5 and 6.
iii)   2 minute cool down
(1)  1 minute of very light jogging and 1 minute of walking
Weight lift – make sure your routine has bench press, squats, dead lifts and cleans. (Double Pyramid sets - 10 reps, 8 reps, 6 reps, 4 reps and 2 reps for each lift)
 
 
RUNNING PATTERNS AND ADDITIONAL RUNS BELOW