RV Boys Soccer Strength Program

Transcription

1 RV BOYS SOCCER STRENGTH PROGRAM 1 RV Boys Soccer Strength Program from AJ Pickul Tenacity Fitness Hard work beats talent, when talent doesn't work hard. -Tim Notke

2 RV BOYS SOCCER STRENGTH PROGRAM 2 RV Boys Soccer Strength Training Program This off season weight training guide is to help prepare athletes for the upcoming season by getting bigger, stronger and faster. This program is adjustable to how many days a week you can get to the gym whether it is 2, 3, or 4 days a week. At a minimum of 2 days you can still get results. The weightlifting portion can be completed in 30 minutes. This guide will cover the following: pp. 03 Nutrition pp. 04 pp. 04 pp. 05 pp. 05 pp. 06 pp pp pp pp pp. 17 How to Find 1 Rep Max How to Work Up to 3/5 Rep Max How to Set Up Box Squats What is a Speed Lift? How to Use the Program Day 1 Max Effort Upper Day 2 Dynamic Effort Lower Day 3 Dynamic Effort Upper Day 4 Max Effort Lower Off Day If you have any additional questions or concerns contact AJ Pickul at Tenacity Fitness

3 RV BOYS SOCCER STRENGTH PROGRAM 3 Nutrition Guide To help you instill some good nutritional behavior we have mapped out your optimum 24 hour protocol for training and competing. Pre Workout Meal (30-60 minutes): Fruits, protein, and a high carbohydrate sports drink. The Workout: WATER, 4 to 8 ounces every 20 minutes Post Workout Meal (30-60 minutes): One gram of carbs per pound of body weight (180 lbs=180 grams) and.25 grams of protein per pound of body weight (180 lbs=45 grams). 2 Cups of Water per pound lost. Two to Three Hour Meal: Get a healthy, well balanced and hearty meal Take in fluids Over next 18 hours: Rest and Relax, take in protein (Entire Day = 4 meals, 2 Snacks) Stretch Eight hours of Sleep

4 RV BOYS SOCCER STRENGTH PROGRAM 4 How to Find 1 Rep Max(rm) Pick a weight you think you can lift for 6 reps and do as many reps as you can use and put in the weight you used and the reps you complete correctly How to Work Up to 3/5 Rep Max(rm) HOW TO WORK UP ON MAX EFFORT DAYS On all max effort movements we start with the bar for reps. Such reps allow the athlete to get some practice at the movement. Do not cheat your warm ups. Fixing mistakes with an empty bar is easier than fixing them with 90% plus on the bar. It should take approximately 7 sets to hit your max. This is what has been found to be optimal. When we max out in an athletic setting the process of working up and getting the work in is just as important as setting a new record on the movement. Athletes have a lot more external factors to take into account than power lifters do. Below is one example of an athlete working up on the squat and their jumps in weight. 135 pounds squatter Barbell Squat 1RM Bar x x 3 85x 1 95 x x x x 1

5 RV BOYS SOCCER STRENGTH PROGRAM 5 How to Set Up for Box Squats SETTING UP YOUR BOX CORRECTLY Setting up your box properly is very simple. 1. Have the athlete stand in front of the box as if they were about to squat a. This means same stance width 2. Have the athlete sit on the box as if they were box squatting correctly a. Make sure the hips are far enough back on the box so the athlete s shin is perpendicular to the floor 3. Adjust the height of the box until the top of the knee cap is parallel with the crease of the hip. Check the knee cap/ hip crease angle from the side of the athletes. Knee angle has NOTHING to do with squatting to parallel Speed Lifts Move the weight as fast as possible and with as much aggression as possible. This is trying to recruit the most muscles. It is ok if it feels really light, do not add additional weight and stay with the percentages.

6 RV BOYS SOCCER STRENGTH PROGRAM 6 How to Use the Program Pick what exercises you can perform at your gym. When you select the exercises for your program, stick with the same exercises for 4-6 weeks before switching any. Track your lifts with the amount of weight you use, and the reps you use. Challenge yourself to move up in weight if your form looks ok. If you are doing an exercise for 12 reps but you feel like you can do 14 reps, move up. 4 DAYS PER WEEK OPTION Monday Max Effort Upper Tuesday Dynamic Effort Lower Wednesday OFF Thursday Dynamic Effort Upper Friday Max Effort Upper It is best to keep the max effort days as far away as possible but this is not always an option when you start programing for practices etc. Worst case scenario, is just don t do the max effort workouts with in a 24-hour period if you can help it. 3 DAYS PER WEEK OPTION WEEK 1 Monday Max Effort Upper Wednesday Dynamic Effort Lower Friday Dynamic Effort Upper WEEK 2 Monday Max Effort Lower CYCLE STARTS OVER Wednesday Max Effort Upper Friday Dynamic Effort Lower and so on 2 DAYS PER WEEK OPTION Use only Dynamic workouts (Day 2 & 3) and have 2 day rest at least in-between

7 RV BOYS SOCCER STRENGTH PROGRAM 7 DAY 1: MAX EFFORT UPPER OUTLINE 1. Tissue Prep pick one a. Baseball/ lacrosse ball in pec/ shoulder b. Foam/ pvc pipe roll lats 2. Warm up pick one or two of these for a warm up. a. External shoulder rotations with band or weight2-4 x b. Light Dumbbell bench 3-4 x 20@10% (300lb bencher uses 30 pound DB) c. Banded pull aparts total d. Chest supported Y or T raise 3-4 x Throws Lane Non- Reactive Explosive strength 3-6 x 5 8Pick one movement per workout. Do not use the same movement twice in one week. a. Overhead med ball slam NON BOUNCING MED BALL b. Lateral med ball throw c. Overhead med ball slam w/ seated jump NON BOUNCING MED BALL d. Lying overhead med ball throw from a dead stop/ non-reactive 4. Max Effort Lane Choose one: a.barbell Flat Bench Press b.barbell Incline Bench Press c.barbell Close Grip Bench Press d. Barbell Board Press Choose one for the previous exercise Set and Rep Options do not miss reps on any of these a. 3 or 5 Rep Max b. 5 sets of 5 reps c. 4-5 sets of 2 -Work up to what feels like a 9 out of 10 and do 4-5 sets there -If you can add weight add it.

8 RV BOYS SOCCER STRENGTH PROGRAM 8 DAY 1: MAX EFFORT UPPER OUTLINE (continued) 5. Accessory Lane a. Use 4-6 movements b. Use movements from these categories c. Sets X reps d. Take each set to positive failure (when form breaks down). The reps are just a guideline,we are trying to really fatigue these muscles. Especially in the off season. e. pick one of the following exercise listed under movement 6.Second Pressing Movement 3-4 x 5-10 a. Db Shoulder Press b. DB Bench variation 7. Horizontal row x 8-12 a. Barbell row variation b. Db row variation c. Cable row variation 8. Tricep 3-6 x 8-12 a. Cable tricep pushdown b. Db skull crusher c. Tate press 9.Obliques or rotational abs 4x25 a. Weighted sit ups b. Plank c. Spread eagle sit up d. Side plank e. Anti-rotation pull 10. Shrug variation 4-5 x a. Db shrug b. Barbell shrug b. Single arm db shrug 11.Scapula and rotator work (shoulder health) 4-6 x a. Band pull apart b. Cable face pull c. External rotation 12. Bicep 3-4 x a. Barbell curl b. Db alternative curl c. Db hammer curl d. Zottoman curl

9 RV BOYS SOCCER STRENGTH PROGRAM 9 DAY 2: DYNAMIC EFFORT LOWER OUTLINE 1. Tissue Prep pick one or two of these depending on the athlete s need. Use the more aggressive option during your most crucial times of the year. Minimal needed dose. a. Baseball/ lacrosse ball in glutes/ lower back/ psoas b. Foam/ pvc pipe roll TFL and IT bands 2. Warm up pick one or two of these for a warm up. a. Reverse hypers 2-3 x 20 b. Back extension 2-3 x 20 c. Light squat 10% of max 3-4x20 3. Jumps Lane Non- Reactive Explosive strength 3-8 x 5. Pick one movement per workout. Do not use the same movement twice in one week. a. Box jump b. Weighted box jump hold dumbbells, med balls c. Seated box jump d. Seated weighted box jump e. Seated box jump with foot slam slam feet into ground when you jump off floor f. Kneeling jumps g. Kneeling jumps with weight hold med ball, weighted vest,etc 4. Dynamic Effort Lane Choose one a. Barbell speed box squat b. DB speed goblet squat

10 RV BOYS SOCCER STRENGTH PROGRAM 10 DAY 2: DYNAMIC EFFORT LOWER OUTLINE (continued) Choose one for previous exercise i. Sets x reps ii x 2 1.Week 1 10 week 2 8 sets@ 35%, week 3 6 sets@ 40% iii. 3-5 X 5 1. Week 1 5 week 2 4 sets@ 35%, week 3 3 sets@ 40% 5. Accessory Lane a. Use 4-6 movements b. Use movements from these categories c. Sets X reps d. Take each set to positive failure (when form breaks down). The reps are just a guideline, we are trying to really fatigue these muscles. Especially in the offseason. 6.Single leg movement 3-4 x 8-10 doesn t have to be on this day. Just get one in once per week a. Barbell split squat b. Db split squat c. Barbell reverse squat d. Db reverse lunge e. Db box step up f. Single leg rd 7. Hip extension hamstring x (many times we ll get up to 60 reps on reverse hypers) a. Gluten ham raise b. KB Swing c. Cable Pullthrough 8. Hamstring Start at 100 total and build up to 300 total over 4-8 weeks. This dropped hamstring issues significantly. a. Prone banded leg curl b. Ball roll in c. Val slide curls

11 RV BOYS SOCCER STRENGTH PROGRAM 11 DAY 2: DYNAMIC EFFORT LOWER OUTLINE (continued) 9. Adductor movement 3-4 x a. Groiners b. Thompson Hips 10. Weighted abs 100 total a. Sit ups b.1 leg crunch c. spread eagle sit up 11. Upper back movement 3-4 x a. Chin up b. pull up c. Inverted row 12. Speed work (choose one) 1. a. 10-yard sprints 10 sprints with 1 minute rest 2. b. 20-yard sprints 6 sprints with 2 minutes rest 3. c. 30-yard sprints 4 sprints with 4 minutes rest * Do the rest. Otherwise you are going to work another energy system.

12 RV BOYS SOCCER STRENGTH PROGRAM 12 DAY 3: DYNAMIC EFFORT UPPER OUTLINE 1. Tissue Prep pick one or two of these depending on the athlete s need. Use the more aggressive option during your most crucial times of the year. Minimal needed dose. a. Baseball/ lacrosse ball in pec/ shoulder b. Foam/ pvc pipe roll lats 2. Warm up pick one or two of these for a warm up. a. External shoulder rotations with band or weight2-4 x b. Light Dumbbell bench 3-4 x 20@10% (300lb bencher uses 30 pound DB) c. Banded pull aparts total d. Chest supported Y or T raise 3-4 x Throws Lane Non- Reactive Explosive strength 3-6 x 5 Typically off season options. Pick one movement per workout. Do not use the same movement twice in one week. a. Overhead med ball slam NON BOUNCING MED BALL b. Lateral med ball throw c. Overhead med ball slam w/ seated jump NON BOUNCING MED BALL d. Lying overhead med ball throw from a dead stop/ non-reactive 4. Dynamic Effort Lane a. Speed bench i. Sets x reps ii. 6-8 x 3 1. Wk1 30%, week %, wk3 6 40% iii. 3-5 x 5 1. Wk1 30%, week %, wk3 3 40% 5. Accessory Lane a. Use 4-6 movements b. Use movements from these categories c. Sets X reps d. Take each set to positive failure (when form breaks down). The reps are just a guideline, we are trying to really fatigue these muscles. Especially in the offseason. e. do not use the same exercise as other upper day

13 RV BOYS SOCCER STRENGTH PROGRAM 13 DAY 3: DYNAMIC EFFORT UPPER OUTLINE (continued) 6. Horizontal row x a. Barbell row b. Db row c. Cable row variation 7. Tricep 3-6 x a. Cable tricep pushdown b. Db skull crusher c. Cable or banded tricep pushdown 8. Obliques or rotational abs 4x25 a. Weighted sit ups b. Plank c. Spread eagle sit up d. Side plank e. Anti rotation pull 9. Shrug variation 4-5 x a. Db shrug b. Barbell shrug c. Single arm db shrug 10. Scapula and rotator work (shoulder health) 4-6 x a. Band pull apart b. Cable face pull c. External Cable rotation 11. Bicep 3-4 x a. Barbell curl, b. Db alternative curl c. Db hammer curl d. Zottoman curl

14 RV BOYS SOCCER STRENGTH PROGRAM 14 DAY 4: MAX EFFORT LOWER OUTLINE 1. Tissue Prep pick one or two of these depending on the athlete s need. Use the more aggressive option during your most crucial times of the year. Minimal needed dose. a. Baseball/ lacrosse ball in glutes/ lower back/ psoas b. Foam/ pvc pipe roll TFL and IT bands 2. Warm up pick one or two of these for a warm up. a. Sled walks minute w/ light weight b. Belt squat marching knees up high 3x 60 steps c. Reverse hypers 2-3 x 20 d. Back extension 2-3 x 20 e. Light squat 10% of 1RM 3-4x20 3. Jumps Lane a. Non- Reactive Explosive strength 3-8 x 5. Pick one movement per workout. Do not use the same movement twice in one week. a. Box jump b. Weighted box jump hold dumbbells, med balls c. Seated box jump d. Seated weighted box jump e. Seated box jump with foot slam slam feet into ground when you jump off floor f. Kneeling jumps g. Kneeling jumps with weight hold med ball, weighted vest,etc 4. Max Effort Lane a. Barbell squat b. Barbell box squat c. Goblet squat d. Goblet box squat e. barbell deadlift f. Sumo deadlift g. Trap bar deadlift

15 RV BOYS SOCCER STRENGTH PROGRAM 15 DAY 4: MAX EFFORT LOWER OUTLINE (continued) Set and Rep Options do not miss reps on any of these i. 3 or 5 Rep Max (review How to Work Up in the Max Effort Chapter) ii. 3 or 5 rep max followed by 1-2 down sets with 80% of the 1RM taken to near failure iii. 4-5 sets of 2 -Work up to what feels like a 9 out of 10 and do 4-5 sets there -If you can add weight add it. 5. Accessory Lane a. Use 4-6 movements b. Use movements from these categories c. Sets X reps d. Take each set to positive failure (when form breaks down). The reps are just a guideline, we are trying to really fatigue these muscles. Especially in the off season. 6. Second Barbell Movement 3 x 5-8 a. Good morning b. Deadlift RDL c. Rack Pull d. Reverse lunge variation 7. Single leg movement doesn t have to be on this day. Just get one in once per week a. Barbell split squat b. Db split squat c. Barbell reverse squat d. Db reverse lunge e. Db box step up f. Single leg rd 8. Hip extension hamstring x (many times we ll get up to 60 reps on reverse hypers) a. Gluten ham raise b. KB Swing c. Cable Pullthrough

16 RV BOYS SOCCER STRENGTH PROGRAM 16 DAY 4: MAX EFFORT LOWER OUTLINE (continued) 9. Knee flexion hamstring 3-4 x 6-12 a. Barbell split squat b. Db split squat c. Barbell reverse squat d. Db reverse lunge e. Db box step up 10. Hip flexor movement 3-4 x a. Hanging knee raise b. Weighted knee 11. Weighted abs 100 total a. Sit ups b. 1 leg crunch c. Spread eagle sit up 12. Upper Back movement 3-4 x 6- fail a. Pull up b. Chin up c. Lat pulldown 13. Speed work (choose one) a. perform yard sprints with about 1 minute rest between sprints (depending on your conditioning level). b. Farmers walks perform 4 6 sets of yards with 1-2 minutes rest between sets c. Forward or backward sled drags perform 4-6 sets of yards with 1-2 minutes rest between sets

17 RV BOYS SOCCER STRENGTH PROGRAM 17 OFF DAY OPTION 1 Conditioning test If you have a conditioning test you ll have to perform when you get to training camp, you can train for it on this day. Typically you should drill it on Saturday if you decide to use this template. OPTION 2 Skill conditioning This involves performing a specific aspect of your sport with incomplete rest intervals. For example, a soccer player can go to a soccer field and work on his or her ball handling skills up and down the field. OPTION 3 General conditioning This option entails sprinting for various distances, performing cone drills or other such conditioning drills with incomplete rest periods. For example, a soccer player could perform sprints/drills that take 5-15 seconds to complete, resting for only seconds between drills. Here is a sample general conditioning workouts. 1. Mountain climbers into 10-yard sprint 8 sets with 30 seconds rest between sets. After you complete the 8 sprints, rest 1 minute before moving onto the 2nd exercise. 2. Wideouts into 15-yard sprint perform wideouts for 5 seconds and then sprint 15 yards on command. Perform 6 sets with 45 seconds rest between sets. After you complete the 6 sets, rest 2 minutes before moving onto the third exercise yard shuttle perform 4 shuttles with 45 seconds rest between sets. After you complete the 4 sets, rest 1 minute before moving onto the final exercise. 4. Illinois Drill perform 3 sets with 1 minute rest between sets.