2013 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 12 – May 31)

Jog ¾ mile

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 2 – June 21)

Jog 1 mile           

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 23 – July 12)           

Jog 1 ½ miles

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 14 – August 1)

Jog 2 miles

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 12 – May 31)

- 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 2 – June 21)

- 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 23 – July 12)

- 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 14 – August 1)

- 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 12 – May 31)

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 2 – June 21)

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 23 – July 12)

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 14 – August 1)

Complete 2 reps of Jar Heads,  Warriors, and The Cycle (see attachments)

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) - Core/Field and Weights

For Weeks 1-3 (May 12 – May 31)

Complete 2 reps of Ladders (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 2 – June 21)

Complete 3 reps of Fields (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 23 – July 12)

Complete 4 reps of Mustang Prides (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 14 – August 1)

Complete 2 reps of Fields,  Mustang Prides, and Pyramids (see attachments)

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)