For many of you during the Summer the answer is Not Much For this situation

For many of you during the summer the answer is not

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For many of you during the Summer, the answer is “Not Much.” For this situation, playing less than 90 minutes of competitive soccer per week, you will need to complete FOUR Cardio workouts per week, along with at least THREE weight workouts per week If you play more than this, you should cut out one of the cardio workouts from your training program.
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4 2017-2018 Fitness & Conditioning Program Be sure that a warm-up and stretch is completed before you start each conditioning session. A sufficient warm-up should last at least 5-10 minutes and allow you to break a sweat. Following the warm-up spend another 5-10 minutes stretching. After completing the workout spend another 5-10 minutes stretching to decrease muscle soreness. Descriptions of exercises are in the back of this program packet. Phase One Week of June 5 th - June 9 th Monday, Wednesday, Friday Tuesday, Thursday 1 Mile Run @ 8:00 min/mile pace 2 Mile Run @ 8:00 min/mile pace 10 x 80 Yard Sprints 10 x 80 Yard Sprints 5 x 25 Situps, 5 x 25 Pushups 5 x 25 Situps, 5 x 5 Pushups Week of June 12 th - June 16 th Monday, Wednesday, Friday Tuesday, Thursday 1 Mile Run @ 8:00 min/mile pace 2 Mile Run @ 8:00 min/mile pace 10 x 80 Yard Sprints 10 x 80 Yard Sprints 5 x 25 Situps, 5 x 25 Pushups 5 x 25 Situps, 5 x 5 Pushups Week of June 19 th - June 23 rd Monday, Wednesday, Friday Tuesday, Thursday 1 Mile Run @ 7:30 min/mile pace 2 Mile Run @ 7:30 min/mile pace 10 x 80 Yard Sprints 10 x 80 Yard Sprints 5 x 30 Situps, 5 x 25 Pushups 5 x 30 Situps, 5 x 5 Pushups Week of June 26 th - June 30 th Monday, Wednesday, Friday Tuesday, Thursday 1 Mile Run @ 7:30 min/mile pace 2 Mile Run @ 7:30 min/mile pace 10 x 80 Yard Sprints 10 x 80 Yard Sprints 5 x 30 Situps, 5 x 25 Pushups 5 x 30 Situps, 5 x 5 Pushups Week of July 3 rd – July 7 th Monday, Wednesday, Friday Tuesday, Thursday 1 Mile Run @ 7:00 min/mile pace 2 Mile Run @ 7:00 min/mile pace 10 x 80 Yard Sprints 10 x 80 Yard Sprints 5 x 30 Situps, 5 x 25 Pushups 5 x 30 Situps, 5 x 5 Pushups
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5 Week of July 10 th – July 14 th Monday, Wednesday, Friday Tuesday, Thursday 1 Mile Run @ 7:00 min/mile pace 2 Mile Run @ 7:00 min/mile pace 10 x 80 Yard Sprints 10 x 80 Yard Sprints 5 x 30 Situps, 5 x 25 Pushups 5 x 30 Situps, 5 x 5 Pushups Phase Two: (See Pages 7-14 for Explanations) Week of July 17 th – July 21 st Monday Tuesday 2 Mile Run @ 7:30 min/mile pace 2 x 400m, 2 x 300m, 2 x 200m Two Tower, Compass & Funnel Runs Shuttle Run – 3 Sets Body Circuit Training Body Circuit Training Thursday Friday 3 Mile Run @ 7:30 min/mile pace 1100 Yard Shuttle Run 120’s 5 – 10 – 5 Ladders & Funnel Run Body Circuit Training Body Circuit Training Week of July 24 th – July 28 th Monday Tuesday Shuttle Run – 4 Sets Test Run (1 mile – 6 minutes, .5 120’s Mile – 3 minutes, 400m – 1:20, Body Circuit Training 200m – 35s, 100m – 15s) Two Tower Run & Funnel Run Body Circuit Training Thursday Friday 2 Mile Run @ 7:00 min/mile pace 3 Mile Run @ 7:30 min/mile pace Hand Run, 5 – 10 – 5 Ladders 300 Yard Shuttle Run Body Circuit Training Body Circuit Training Week of July 31 st – August 4 th Monday Tuesday Shuttle Run – 4 Sets Test Run (1 mile – 6 minutes, .5 120’s Mile – 3 minutes) Body Circuit Training Half Laps Body Circuit Training
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6 Thursday Friday 1100 Yard Shuttle
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  • Fall '19
  • Bodyweight exercise, Body Circuit Training

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