OSU WOMEN S CLUB SOCCER- SUMMER PROGRAM 2017

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1 OSU WOMEN S CLUB SOCCER- SUMMER PROGRAM 2017

2 Week Week Beginning Notes 1 21-MAY 1 st week of training after a few weeks off. It is important to rebuild your strength base. Make time for running. The first weeks will build your foundation MAY Work hard, high volume workouts. Make sure all of your lifts are successful. 3 4-JUNE Work hard, high volume workouts. Make sure all of your lifts are successful JUNE BACK OFF WEEK. Lighter weights this week. Finish under 45 minutes. Running intensity stays high JUNE Start of the 2 nd phase. Volume has decreased and intensity has increased. You should be lifting slightly heavier weights than the previous phase JUNE Continue working hard. Volume has decreased and intensity has increased. You should be lifting slightly heavier weights than the previous phase. 7 2-JULY Continue working hard. Get as many successful lifts as possible. 8 9-JULY BACK OFF WEEK. Lighter weights this week. Finish under 45 minutes. Running intensity stays high JULY Start of the 3 rd phase. Intensity is high and volume is very low. You should be lifting slightly heavier weights than the previous phase. Focus on completing successful lifts JULY Intensity remains high. Continue working hard JULY Work hard. Get as many successful lifts as possible AUGUST Work hard. Get as many successful lifts as possible. Last week in this phase, finish it well. THIS IS YOUR LAST WEEK OF HEAVY LIFTING BEFORE THE TRANSITION TO YOUR PRE SEASON MAKE IT COUNT. TEST YOUR STRENGTH. RUNNING REMAINS HIGH. 3

3 DISCLAIMER: Please check with your medical provider before starting any work out or physical activity program! Note: The following calendar is a suggestion on how to structure your week. Separate running and licing when possible. When possible, try to use the Week end to complete a run or lic. Cross off each day as you work through the summer. For those of you who have played college soccer, feel free to follow your old programs if you feel it benefits you better. For those new to lifting, PLEASE ask for help at your local gym. You will HURT YOURSELF if you dont!. 4

4 SUMMER WORKOUT CALENDAR 2017 MAY 2017

5 June 2017

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8 SPEED, AGILITY & CONDITIONING

9 DO THIS WARM UP BEFORE YOUR CONDITIONING & SPRINT DAY RUN. MOBILITY: GET LOOSE, INCREASE BODY TEMPERAURE, INCREASE JOINT FLUIDITY High Knees High Knee Butt Kicks Carioca Monkey s Backward Hip Rotations Backward Run (Long Strides) A Skip B Skip Spiderman Complex 1 x 10 yards Knee Pull to chest, spiderman, hamstring stretch, rotations Forward Lunge w/ Twist 1 x 10 yards Backward Lunge w/ Twist 1 x 10 yards Stiff Leg Runs (Quick Feet) Leg Swings 1 x 8 each leg (Forward & Back, Side to Side, Up & Down) PREPARE THE BODY FOR THE WORKOUT 4 Sprints (70%, 80%, 90% 95%) 4 x 20 yards Figure out where you re tight. Increase speed each set. 75% (run the first 10yards hard) x 20 yards 80% (run the first 10 yards hard) x20 yards 85% (run the first 15 yards hard) x20 yards 85% (run the first 15 yards hard) x20 yards 90% (full) x20 yards 95% (full) x20 yards 8

10 DO THIS WARM UP BEFORE YOUR AGILITY DAY DRILLS. MOBILITY: GET LOOSE, INCREASE BODY TEMPERAURE, INCREASE JOINT FLUIDITY High Knees High Knee Butt Kicks Carioca Monkey s Backward Hip Rotations Backward Run (Long Strides) A Skip B Skip Spiderman Complex 1 x 10 yards *Knee Pull to chest, spiderman, hamstring stretch, rotations Forward Lunge w/ Twist Backward Lunge w/ Twist 1 x 10 yards Stiff Leg Runs (Quick Feet) PREPARE THE BODY FOR THE WORKOUT: 5 YARD TOUCH AND GO (R HAND) X1 5 YARD TOUCH AND GO (L HAND) X1 5 YARD FORWARD/BACKPEDAL (BOTH FEET OVER) X1 5 YARD LATERAL SHUFFLE TOUCH AND SPRINT BACK X1 R & L 5 YARD BACKPEDAL AND SPRINT X1 9

11 DO THIS WARM UP BEFORE YOU LIFT. Squat and Press Swing Squat Sumo Squat + Upright Row Split Squat + press Single RDL Lateral Squats Single Leg ¼ Squat Single leg Sit and Shuffle Siff Squat (on toes) Calf Raises x8 x8 x8 x4 each x4 each x4 each x4 each x4 each x8 x8 10

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16 Phase 1 Week 1-4 BUCKEYE SOCCER RUNNING PROGRAM - PHASE 1 Form Running/Conditioning - Day 1 Week 1 Week 2 Week 3 Week 4 NOTES Distance Time Distance Time Distance Time Distance Time 400 METERS GOAL: RUN UNDER 1:30 SECONDS REST: 4-5 MINUTES METERS GOAL: RUN UNDER 32 SECONDS REST: 2-3 MINUTES METERS GOAL: RUN UNDER 18 SECONDS 100 REST: 1:30-2 MINUTES Agility Day - Day 2 Week 1 Week 2 Week 3 Week 4 NOTES Reps Time Reps Time Reps Time Reps Time Pro Agility (refer to handout) Left Left Left Left Left Left Left Left use stop watch no more than two Right Left Left Left tenths drop in drills. Right Right Right Right Sprint Ladder ( ) Left Hand Left Hand Left Hand Left Hand (refer to handout) Right Hand Right Hand Right Hand Right Hand use stop watch no more than two Left Hand Left Hand Left Hand Left Hand tenths drop in drills. Right Hand Right Hand Right Hand Right Hand Shuffle Ladder (refer to handout) Left Left Left Left Left Left Left Left Right Right Right Right record reps. Right Right Right Right V Drill(refer to handout) x1 x1 x1 x1 x1 x1 x1 x1 use stop watch no more than two x1 x1 x1 x1 tenths drop in drills. Backpedal/Sprint Ladder x1 x1 x1 x1 use stop watch no more than two x1 x1 x1 x1 tenths drop in drills. x1 x1 x1 x1 Sprints - Day 3 Week 1 Week 2 Week 3 Week 4 NOTES Distance Time Reps Time Reps Time Reps Time Pyramid Sprints 25 yards 25 yards 25 yards 25 yards 25 yards 25 yards 25 yards 25 yards 30 yards 25 yards 25 yards 30 yards 30 yards 30 yards 30 yards 30 yards 30 yards 30 yards 30 yards 30 yards 30 yards 30 yards 30 yards 30 yards 25 yards 30 yards 30 yards 30 yards 20 yards 30 yards 30 yards 30 yards 25 yards 25 yards 25 yards 20 yards 20 yards 20 yards record 'me! Full recovery. 15

17 Phase 2 Week 5-8 BUCKEYE SOCCER RUNNING PROGRAM - PHASE 2 Form Running/Conditioning - Day 1 Week 5 Week 6 Week 7 Week 8 NOTES Distance Time Distance Time Distance Time Distance Time 300 yard shuttle GOAL: RUN UNDER 1:30 SEC note: set up 2 cones 50 yards apart. Touch each line a total of 6 'mes. (3 each line). 1 set equals 6 touches. 300 rest: 3 4 minutes in between each set. Agility Day - Day 2 Week 5 Week 6 Week 7 Week 8 NOTES Reps Time Reps Time Reps Time Reps Time Pro Agility (refer to handout) Left Left Left Left Left Left Left Left use stop watch no more than two Right Left Left Left tenths drop in drills. Right Right Right Right Sprint Ladder ( ) Left Hand Left Hand Left Hand Left Hand (refer to handout) Right Hand Right Hand Right Hand Right Hand use stop watch no more than two Left Hand Left Hand Left Hand Left Hand tenths drop in drills. Right Hand Right Hand Right Hand Right Hand Backpedal/Sprint Ladder (20 yards) x1 x1 x1 x1 use stop watch no more than two x1 x1 x1 x1 tenths drop in drills. x1 x1 x1 x1 Backpedal Ladder ( ) x1 x1 x1 x1 use stop watch no more than two x1 x1 x1 x1 tenths drop in drills. x1 x1 x1 x1 Shuffle Ladder (refer to handout) Left Left Left Left Left Left Left Left Right Right Right Right record reps. Right Right Right Right Carioca V Drill (refer to handout) x1 x1 x1 x1 x1 x1 x1 x1 use stop watch no more than two x1 x1 x1 x1 tenths drop in drills. Sprints - Day 3 Week 5 Week 6 Week 7 Week 8 NOTES Reps Time Reps Time Reps Time Reps Time 25 Yard Hill Sprints or Resisted Runs x1 x1 x1 x1 each sprint is full speed, walk back. x1 x1 x1 x1 x1 x1 x1 x1 rest until you are fully recovered each run. x1 x1 x1 x1 x1 x1 x1 x1 If a sled/tire is not available, use bleachers or a hill. x1 x1 x1 x1 x1 x1 x1 x1 do not use parachutes or resisted bands. x1 x1 x1 x1 x1 x1 x1 x1 x1 x1 x1 record >me! x1 Backward Hill Sprints x1 x1 x1 x1 x1 x1 x1 x1 x1 x1 x1 x1 16

18 Phase 3 Week 9-12 BUCKEYE SOCCER RUNNING PROGRAM - PHASE 3 Form Running/Conditioning - Day 1 Week 9 Week 10 Week 11 Week 12 NOTES DISTANCE TIME DISTANCE TIME DISTANCE TIME DISTANCE TIME 150 YARD SHUTTLE (6 X 25 YARDS) GOAL: RUN UNDER 30 SECONDS note: set up 2 cones 25 yards apart. Touch each 150 line a total of 6 'mes. (3 each line). 1 set equals 6touches. 150 REST: 1-2 MINUTES IN BETWEEN EACH SET. Agility Day - Day 2 Week 9 Week 10 Week 11 Week 12 NOTES Reps Time Reps Time Reps Time Reps Time Pro Agility (refer to handout) Left Left Left Left Left Left Left Left use stop watch no more than two Right Left Left Left tenths drop in drills. Right Right Right Right Sprint Ladder ( ) Left Hand Left Hand Left Hand Left Hand (refer to handout) Right Hand Right Hand Right Hand Right Hand use stop watch no more than two Left Hand Left Hand Left Hand Left Hand tenths drop in drills. Right Hand Right Hand Right Hand Right Hand Backpedal/Sprint Ladder (20meters) x1 x1 x1 x1 use stop watch no more than two x1 x1 x1 x1 tenths drop in drills. x1 x1 x1 x1 Backpedal Ladder ( ) x1 x1 x1 x1 use stop watch no more than two x1 x1 x1 x1 tenths drop in drills. x1 x1 x1 x1 3 Cone Carioca V Drill (refer to handout) x1 x1 x1 x1 x1 x1 x1 x1 x1 x1 x1 x1 record reps. Shuffle Drill(refer to handout) Left Left Left Left Left Left Left Left use stop watch no more than two Right Right Right Right tenths drop in drills. Right Right Right Right Sprints - Day 3 Week 9 Week 10 Week 11 Week 12 NOTES Reps Time Reps Time Reps Time Reps Time 12 Timed Sprints (25 yards) 25yards 25yards 25yards 25yards complete all 12 sprints within 12 minutes. 25yards 25yards 25yards 25yards 25yards 25yards 25yards 25yards each sprint: run at full speed. Start at the same 25yards 25yards 25yards 25yards starting line. 25yards 25yards 25yards 25yards end no more than 2 tenths drop off from your first 25yards 25yards 25yards 25yards run. 25yards 25yards 25yards 25yards Walk back second rest in between runs. 25yards 25yards 25yards 25yards 25yards 25yards 25yards 25yards 25yards 25yards 25yards 25yards 25yards 25yards 25yards 25yards record >me! 25yards 25yards 25yards 25yards 17

19 STRENGTH & POWER

20 Warm-up: 10lb Warm Up Day 1 Day 2 Day 3 Warm-up : Run: Day 2, phase 1 Run Warm Up First. Agility Day/Run should be done first. ACL Pre-hab - Single Leg Squat o 10 each leg Lateral Barrier (ball) Jump o 10 x 2 sets (L/R) Tuck Jump o 17 seconds x 2 Ankle Stability On one Leg - Eyes Open & Closed (20 sec or reps each; L & R leg) 1) Standing 2) ¼ Squat 3) Calf Raise (straight Leg) Warm-up : Run: Day 3, phase 1 Run Warm Up First. Sprint Day Warm Up should be done first. ACL Rehab Exercise Same as Day 1 exercise Box Jumps 4 x 8 Plate Squat and Press 4 x 8 Spiderman + Hamstring Stretch 3 x 6 each RDL + Bent Over Row (Alternate: use Dumbbells) 3 x 8 Bench Press (alternate = DB Bench Press) w/up, x10, x8, x6, x5 increase each set. 2 Way Lunge (Fwd and Side) 2 x 8 each Run: Day 1, phase 1 Stretch and Foam Roll: Quads, Hamstrings, IT band, Low Back, Adductors T Ball Curls 2x12 Back Squats w/up, x10, x8, x 6, x5 increase each set. Good Mornings (use light bar, broom, or stick) 3 x 8 Incline Dumbbell Bench Press w/up, x10, x8, x6, x5 increase each set. Assisted Pull Ups and Chin Ups 2 x 12 each Stretch and Foam Roll: Quads, Hamstrings, IT band, Low back, adductors, calves. DB Split Squat + Arnold Press 3 x 8 each Plate RDL + Upright Row 3 x 8 Medicine Ball Circuit 3 sets: Swing Squat x8 Clean and Split Jerk x8 Push Ups x8 Plank x30 seconds Lateral Squats x 8 each ABS Your choice x200 Stretch and Foam Roll: Quads, Hamstrings, IT band, Low back, adductors, calves. 19

21 Warm-up: 10lb Warm Up Day 1 Day 2 Day 3 Warm-up : Run: Day 2, phase 2 Run Warm Up First. Agility Day/Run should be done first Ankle Stability On one Leg - Eyes Open & Closed (20 sec or reps each; L & R leg) 1) Calf Raise (straight Leg) 2) ¼ Squat & Calf Raise 3) ¼ Squat & Toe Pop ACL Pre-hab - Single Leg Hop & Hold o 10 each leg, 2X Lateral Barrier (ball) Jump o 10 x 2 sets (L/R) Tuck Jump o 17 seconds x 2 sets Hurdle Jump + Box Jump Jump over a barrier, then quickly jump onto box. 4 x 5 Spiderman + Hamstring Stretch 3 x 6 each Back Squat w/up, 8, x6, x5, x3 increase each set. RDL + Bent Over Row (Alternate: use Dumbbells) 4 x 5 Bench Press (alternate = DB Bench Press) w/up, x8, x6, x5, x3 increase each set. 3 Way Lunge (Fwd, Side, and Back) 2 x 6 each Glute Ham Hypers or T Ball Curls 2x12 Explosive Box Step Ups (knee high box) 5 x 5 each leg Incline Dumbbell Bench Press w/up, x8, x6, x5, x3 increase each set. Dumbbell Rows 3 x 8 each arm Warm-up : Run: Day 3, phase 2 Run Warm Up First. Sprint Day Warm Up should be done first. Ankle Stability Rehab: a. Standing b. ¼ Squat c. Calf Raise (straight Leg) Cont d to do Day 2 Rehab Overhead Squats Use broom stick or light pipe Keep arms locked 3 x 5 Good Mornings 4 x 5 Shoulder Circuit x 3 sets Lateral Raise Front Raise Reverse Fly Lateral Box Step Ups 2 x 6each leg DB Front Squat w/up x20 Run: Day 1, phase 2 Stretch and Foam Roll: Quads, Hamstrings, IT band, Low Back, Adductors Stretch and Foam Roll: Quads, Hamstrings, IT band, Low back, adductors, calves. Stretch and Foam Roll: Quads, Hamstrings, IT band, Low back, adductors, calves. 20

22 Warm-up: 10lb Warm Up Day 1 Day 2 Day 3 Warm-up : Run: Day 2, phase 3 Run Warm Up First. Agility Day/Run should be done first Ankle Stability On one Leg - Eyes Open & Closed (20 sec or reps each; L & R leg) 1) Standing 2) ¼ Squat 3) Calf Raise (straight Leg) 4) Calf Raise (straight Leg) 5) ¼ Squat & Calf Raise 6) ¼ Squat & Toe Pop ACL Pre-hab - Single Leg Hop & Hold o 10 each leg, 2X Lateral Barrier (ball) Jump o 10 x 2 sets (L/R) Tuck Jump o 17 seconds x 2 2 Hurdle Jump + Box Jump Jump over 2 barriers, then quickly jump onto box. 3 x 5 Warm-up : Run: Day 3, phase 3 Run Warm Up First. Sprint Day Warm Up should be done first. Choose either Rehab Exercise: ACL Ankle Stability ABS (of any) 200 Reps At least ½ at Full Range Sit Up Spiderman + Hamstring Stretch 3 x 6 each Back Squat w/up, 5, x4, x3, x2, x1 increase each set. RDL + Bent Over Row (Alternate: use Dumbbells) 4 x 5 Bench Press (alternate = DB Bench Press) w/up, x5, x4, x3, x2,x1 increase each set. Clock Lunges (every hour) 2 sets each leg Run: Day 1, phase 3 Stretch and Foam Roll: Quads, Hamstrings, IT band, Low Back, Adductors T ball Curls or Glute Ham Hypers 2 x 12 Elevated Split Squats (back foot on bench) hold a dumbbell, medicine ball, weight at chest level 5 x 5 each leg Incline Dumbbell Bench Press w/up, x5, x4, x3, x2, x1 increase each set. Push Ups Failure Assisted Chin Ups and Pull Ups Failure Stretch and Foam Roll: Quads, Hamstrings, IT band, Low back, adductors, calves. Shoulder Circuit x 3 sets Lateral Raise Front Raise High Cuban Reverse Fly Shoulder Press Good Morning (broom, stick) 10 x 3 sets Box/Bench Jump - 5 x 5 of eac Front, Lateral 90 degree turn Stretch and Foam Roll: Quads, Hamstrings, IT band, Low back, adductors, calves. 21

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