Summer Workouts - June 4th - August 3rd 2012

WWCC Men’s Mustang Soccer Summer Workouts 2012
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 1 week 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 week 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.

MONDAY – Running and Weight Lifting Day
For Weeks 1 – 3 (6/4 - 6/22)
- Jog - 1 mile try to beat previous weeks time by 10 seconds
- If you are already on a weight lifting program continue to complete it
If you are not on a program, see the bottom of this post and the link and try one out. Do what ever one you have the available equipment for or can get to a gym to use.
For Weeks 4 – 6 (6/25 – 7/13)
- Jog – 1 &1/2 miles try to beat previous weeks time by 10 seconds
- Continue your weight program
For Weeks 7 – 9 (7/16 – 8/3)
- Jog – 2 miles try to beat previous weeks time by 10 seconds
- Continue your weight program


TUESDAY – Shooting and Core Strengthening DayFor Weeks 1 – 3 (6/4 - 6/22)
- Take 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.
- Complete 50 sit-ups and 50 crunches (100 total)

For Weeks 4 – 6 (6/25 – 7/13)
- Take 60 shots on goal
- 5 from PK (12 yards), 25 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.
- Complete 75 sit-ups and 75 crunches (150 total)

For Weeks 7 – 9 (7/16 – 8/3)
- Take 75 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, 15 volley finishes (headers/one-timers) vary location.
- Complete 100 sit-ups and 100 crunches (200 total)


WEDNESDAY – Scrimmage DayFor Weeks 1 – 9 (6/4 - 8/3)
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.

THURSDAY – Weight Lifting and Sprints DayFor Weeks 1 – 3 (6/4 - 6/22)
- If you are already on a weight lifting program continue to complete it
If you are not on a program see the bottom of this post and its links and try one out. Do what ever one you have the available equipment for or can get to a gym to use.
- Sprint – 8 Sprints (45 – 50 yards) with 15 second rest in between each
For Weeks 4 – 6 (6/25 – 7/13)
- Continue your weight program
- Sprint - 10 Sprints (45 – 50 yards) with 12 second rest in between each
For Weeks 7 – 9 (7/16 – 8/3)
- Continue your weight program
- Sprint - 12 Sprints (45 – 50 yards) with 10 second rest in between each


FRIDAY – Core and Speed Workout DayFor Weeks 1 – 3 (6/4 - 6/22)
- Complete 30 squat thrusts and 50 crunches
- Complete Plyos exercise, see bottom
- Complete Speed warm-ups, see bottom
- Complete Letter sprints, see bottom
For Weeks 4 – 6 (6/25 – 7/13)
- Complete 40 squat thrusts and 75 crunches
- Complete Plyos exercise, see bottom
- Complete Speed warm-ups, see bottom
- Complete Letter sprints, see bottom
For Weeks 7 – 9 (7/16 – 8/3)
- Complete 50 squat thrusts and 100 crunches
- Complete Plyos exercise, see bottom
- Complete Speed warm-ups, see bottom
- Complete Letter sprints, see bottom



Weight Programs Attachment – Here you will find three different weight programs you can choose from. Feel free to take a few exercises from on program and a few from another etc… Also feel free to do weight program #1 one day then weight program #2 the next day. If you already are lifting weight make sure it includes upper body, legs and core strengthening

Weight Program #1 – Exercises with an * see website at bottom of the post for details
Dumbbell Push press – 4 sets of 6
Stability Pad Squat – 3 sets of 10
Dumbbell Bench – 4 sets of 10
Dumbbell Shrug – 3 sets of 10
Dumbbell Lunge to Single leg row to press – 1 set of 5 per leg
Dumbbell Shoulder T and Row Combo * - 1 set of 5 + 5
Stability Pad Medicine Ball Catch * - 2 sets of 20
Dumbbell Row * - 3 sets of 10
Resisted Hip Flexion – 2 sets of 10
Stability Ball Push up * - 2 sets of 10

Weight Program #2 – Exercises with an * see website at bottom of the post for details
Dumbbell Push Press – 4 sets of 6
Quick-quarter squat* - 1 set of 20
Dumbbell Lateral Raise* - 2 sets of 10
Dumbbell Lunge to Single leg row to press with rotation – 1 set of 5 per leg
Lat Pulldowns or Pull-ups – 3 sets of 6
Single leg Medicine Ball Stability Pad Reach – 1 set of 10
Dumbbell Shoulder T and Row Combo* - 1 set of 5 + 5
Woodchopper* - 1 set of 10
Dumbbell Split jumps with rotation – 2 sets of 10

Weight Program #3 – Exercises with an * see website at bottom of the post for details
Dumbbell Hang Clean* - 4 sets of 6
Dumbbell Push Press with Twist – 3 sets of 10
Dumbbell Bench – 4 sets of 8
Box Squat* – 5 sets of 4
Overhead Dumbbell Squat* - 3 sets of 10
Three-way lunge* - 2 sets of 10 each leg
Medicine ball Throws (chest pass/Twist +diagonal/Backward)* - 2 sets of 5 for each type
Dumbbell Split Jump with Twist – 2 sets of 10
Reverse Flies – 3 sets of 10
Stability Pad Lateral Jumps – 1 set of 8
Resisted Hip Flexion – 2 sets of 10 per leg

For exercises with an * see website below (if you want to read entire article go to www.stackmag.com May 2006 article about US National Soccer Team)
http://magazine.stack.com/TheIssue/Article/3440/Speed_and_Strength_Training_with_Landon_Donovan_.aspx

Plyos Workout Attachment – For these exercises you need a space of about 25 – 30 yards and some items to use as low hurdles about 8 – 14 inches off of the ground (soccer balls work great)
Plyos Workout- Exercises with an * see website above with weightlifting items, they also have the plyos workout
Bounds (explosively bound from one leg to the other, cover as much ground as possible) – 2 sets of 10 (or 5 bounds per leg)
Tuck Jumps (Get in quarter-squat and explode for maximum height) – 2 sets of 5
Ankle Hops*- 2 sets of 15
Hurdle Fast Leg (have six items to hurdle one yard apart, place one leg in middle of hurdle and hurdle items with leg in the middle and regular run with other leg) – 2 sets of 6 per leg
Hurdle Fast Leg Lateral (same as Hurdle Fast Leg only don’t face hurdle have hurdle to your side) – 2 sets of 6 per leg

Speed Warm-up Attachment – For this you need a space of about 30 – 35 yards. If you were on the WWCC last year we did most of these every training and match.
Speed Warm-up Workout
Regular Skip - 30 yards
Skip with big arm swings (really over exaggerate arms) - 30 yards
Skip with Kick (when leg reaches its highest point in skip, kick it straight out) – 30 yards
Skip with a clap between legs (clap down under leg that is lifted) - 30 yards
Butt Kicks (bring heels up to kick your butt, small steps) - 30 yards
High Knees (bring knees straight up from step as high as possible) - 30 yards
Power Hips (moving sideways, bring front leg up in front of you and rotate it away from your body, repeat every couple of steps) – 30 yards per hip
45 Degree, 3 step shuffle (shuffle your feet from three steps at a 45) – 30 yards
Jumps and Ducks (jog and every so often either jump straight into the air or duck and touch the ground with both hands) – 30 yards

Letter Sprints Attachment – For these you will a space about 10 yards by 10 yards, any type of field marker like cones will help to mark your cut points
Letter Sprints Workout
M Letter Sprints – complete 2 sets of these sprints, rest 10 seconds in between sets. Run at full speed, get your outside foot in the correct position to make your cuts at full speed.
Make a big letter M out of your cones or field markers.

W Letter Sprints – it is the same principle as the M letter sprints but this time the long (10 yard) sprints are back peddles. 2 sets at full speed, 10 seconds of rest in between sets.
You can keep the same markings as the M letter sprint just do it upside down M = W.