2008 Summer Training Program for Incoming First-years

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Benedict Stone
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1 2008 Summer Training Program for Incoming First-years *This is a non-mandatory work-out program* 1

2 Dear Wildcats, Here is the summer workout program that I promised many of you that I would send. This is a 9 week workout program and you may choose to use it anyway you like. Again this is a non-mandatory workout which means you do not have to follow it if you do not want. I do recommend doing some kind of workout throughout the summer to prepare your body for pre-season. The more fit that we come in as a team, the less fitness we will need to do during pre-season and we can spend more time on our team shape and tactical issues. Enclosed is our schedule up to this point. In the packet is weight training that is soccer specific. Make sure to read why we are doing the reps that we are doing. As soccer players we do not need Beach Muscles. Do not max out unless it tells you to max out. If you do not know what a particular lift is ask one of the trainers at your local gym or look it up for yourself. If you cannot figure it out or call me. Remember technique over power. I would much rather you do the lifts correctly, the amount of weight is not nearly as important. Also keep in mind you only need to lift 3 times a week to really build muscle. Lifting the same muscle groups consecutive days becomes counter productive. In terms of the running, I have enclosed only more explosive shorter type distance running. The long distance stuff you can do on your own. Just keep track of your times when you are running miles and make sure you are improving your times throughout the summer. We will have a fitness test as soon as you report for pre-season August 20 th. I recommend doing the running in the packet every other day, and distance running on the opposite days. Take at least one-day off per week. For example do the runs in the packet Monday-Wednesday-Friday, and long distance running Tuesday-Thursday-Saturday, taking Sunday off. There are definitions for the running and lifting movements in the packet. Please read them before attempting any of the actions. The warm-ups are also important as it properly prepares the muscles for the desired movements. Make sure to warm-up before everything and cool down at the end. We will be talking and doing all of this once you report to pre-season camp. Again our style of play fitness plays a major role. If you come in fit it will give you and our team a tremendous advantage. Below are some important dates: August 21 st report for pre-season, I will get the time to you at a later date, just know that you need to be ready to be here that day. We will then be in double sessions for the next week until classes begin. August 30th Season opener, vs. Wesley September 7 th Home opener, Vs. Southern Virginia 7:00 September 20 th First ODAC game for men s soccer in school history, vs. Guilford, Home November 1 st ODAC tournament begins, top 8 teams go Remember you only have one chance to start something right. Everyone have a great summer and call me or me anytime you like. I would love to hear from all of you. Coach Waggoner 2

3 Randolph College Men s Soccer 2008 Schedule Aug. TBA Scrimmage TBA 30 Sat. Randolph-Macon Tourney. Wesley N 12:00 31 Sun. Randolph-Macon Tourney Catholic N 12:00 Sept. 5 Fri. Southern Virginia H 7:00 8 Tues. Ferrum A 7:00 13 Sat. NC Wesleyan H 7:00 15 Mon. Averett A 4:00 17 Wed. Hood H 7:00 20 Sat. Guilford H 7:00 27 Sat. Eastern Mennonite H 1:00 Oct. 1 Wed. Virginia Wesleyan A 7:00 4 Sat. Emory & Henry A 6:00 8 Wed. Randolph-Macon H 7:00 11 Sat. Hampden-Sydney A TBA 15 Wed. Roanoke H 7:00 18 Sat. Bridgewater A 3:00 21 Tues. Lynchburg H 7:00 25 Sat. Methodist A 3:00 28 Tues. Washington and Lee A 4:00 Nov. 1 ODAC Quarterfinals 7 ODAC Semifinals 8 ODAC Finals 3

4 Summer Training Points I have weighted most of the activities you might be doing during the summer and assigned point values to each activity. No matter where you are or what your schedule is this summer, you should be able to pick and choose from the list to accommodate your own needs. You will need a minimum of forty points or more per week. The key to any training is not only the time that you do something, but most important, the INTENSITY with which you do the activity. Heart Rate: A target range for your heart rate (beats/minute) should be between when you are training with proper intensity. Keep this in mind even when you are weight training. Training Sessions Duration Points 11 v 11 Match 90 minutes 10 Team Training with coach 90 minutes 10 Randolph Conditioning Program Varies 8 (Warm up/strech/plyometrics/running) Weight Training (Randolph Program) 1 workout 5 Small-sided pick-up matches 1 hour min. 4 Training alone or with a partner with a ball 1 hour min. 3 A journey of a thousand miles begins with a singe step 4

5 Scoring Sheet for Weekly Points Weeks 11v11 Practice with coach Conditioning Weights Pick-Up Training alone Totals 10 points 10 points 8 points 4 points 3 points 3 points Week 1 Week 2 Week 3 Week 4 Week 5 Week 6 Week 7 Week 8 Week 9 5

6 Strength Training Phase I THIS PHASE OF STRENGTH TRAINING HAS A MIXTURE OF HIGH REPS AND LOW REPS. FOR EXAMPLE, SQUATS AND BENCH PRESS WILL RANGE FROM 8 TO 4 REPS, WHILE EXERCISE SUCH AS DB LUNGE WILL BE AS HIGH AS 12 REPS. FIRST AND FOREMOST, MAKE SURE THE TECHNIQUE IS CORRECT. DO NOT THINK YOU HAVE TO USE A LOT OF WEIGHT USE CORRECT TECHNIQUE, OTHERWISE YOU WILL RISK INJURY. FOR EXAMPLE, MAKE SURE THAT YOU SQUAT PARALLEL (TOP OF THIGH IS PARALLEL TO GROUND). HOWEVER, BECAUSE THE REPS DO CHANGE, THE WEIGHT USED ON EACH EXERCISE SHOULD BE INCREASED WHEN THE REPS DECREASE. PAY CLOSE, ATTNETION TO THE HEAVY AND LIGHT DAS ON SQUATS AND BENCH. THE LIGHT DAYS SHOULD BE PERFORMED WITH LBS. LESS THAN THE HEAVY DAY. TO HAVE TWO HEAVY DAYS ON CORE EXERCISE IS COUNTERPRODUCTIVE. NEAR THE END OF THE PHASE, YOU WILL NOTICE LOWER REPS. THIS IS WEHRE THE STRENGTH LEVELS WILL BE BUILT. 6

7 RANDOLPH SOCCER WARM-UP PROGRAM Week 1 Jump Rope or Bike for 10 minutes Skiers 25 reps Left leg 20 reps Right leg 20 reps High Knees 25 reps 5 each leg 30 reps Medicine Balls Pile Driver Wall Chest Pass Abdominals Bicycles Leg Lifts Straight leg crunches Crossovers Back Rehab Supermans 10 reps 10 reps 25 reps 20 reps 30 reps 30 reps 20 reps STRETCH!!!!!! Winners don t wait for chances, they take them. 7

8 Randolph Soccer Summer Phase I Exercise Reps Day1 Squat (Heavy) DB Walking Lunge Leg Curl - Single Leg Bench Press (Heavy) Push-Ups 3xmax Rear Raise Triceps (choice) Hyperextensions X275 Day2 Barbell Step-Ups Leg Press - Single Leg (8 each leg) Glute-Ham DB Bench DB Shoulder Press Plate Raise Pull-Ups 3Xmax DB Row Biceps X300 Day3 Power Shrug Squat (Light) Barbell Lunge Leg Curl or Glute-Ham Bench Press (Light) DB Incline Lat/Rear Raise Standing Cable Row V-Grip Pull Down Med-ball Side Toss Triceps Hyperextensions (weighted) X300 8

9 RANDOLPH SOCCER WARM-UP PROGRAM Week 2 Jump Rope or Bike for 10 minutes Single Jump Doubles 30 reps Strides 25 reps 10 each leg 40 reps Sprint 25 reps Medicine Balls Anything Abdominals Anything Back Rehab Same arm/leg 50 reps 150 reps 20 reps STRETCH!!!! 9

10 Randolph Soccer Summer Phase I Exercise Reps Day4 Squat (Heavy) DB Walking Lunge Leg Curl - Single Leg Bench Press (Heavy) Push-Ups 3Xmax Rear Raise Triceps (Choice) Hyperextenstions X275 Day5 Barbell Step-Ups Leg Press - Single Leg (8 each leg) Glute-Ham DB Bench DB Shoulder Press Plate Raise Pull-Ups 3Xmax DB Row Biceps X300 Day6 Power Shrug Squat (Light) Barbell Lunge Leg Curl or Glute-Ham Bench Press (Light) DB Incline Lat/Rear Raise Standing Cable Row V-Grip Pull Down MB Side Toss Triceps Hyperextensions (Weighted) X300 10

11 RANDOLPH SOCCER WARM-UP PROGRAM Week 3 Jump Rope or Bike for 10 minutes Sprint 30 reps 5 each leg 30 reps Regular 30 reps Skips 25 reps Medicine Balls Overhead Toss Seated Side Toss Line drives against the wall Abdominals Ricochets Suitcase crunches Candlesticks 50 reps 10 reps 10 reps 50 reps 20 reps 15 reps Back Rehab Supermans (hold for one second) 20 reps STRETCH!!!! 11

12 Randolph College Summer Phase I Exercise Reps Day7 Squat (Heavy) DB Walking Lunge Leg Curl - Single Leg Bench Press (Heavy) Push-Ups 3Xmax Rear Raise Triceps (Choice) Hyperextensions X300 Day8 Barbell Step-Ups Leg Press - Single Leg (8 each leg) Glute-Ham DB Bench DB Shoulder Press Plate Raise Pull-Ups 3Xmax DB Row Biceps X300 Day9 Power Shrug Squat (Light) Barbell Lunge Leg Curl or Glute-Ham Bench Press (Light) DB Incline Lat/Rear Raise Standing Cable Row V-Grip Pull Down Triceps Hyperextensions (Weighted) X300 12

13 RANDOLPH SOCCER WARM-UP PROGRAM Week 4 Jump Rope or Bike for 10 minutes Skiers 30 reps 10 each leg 30 reps Strides 30 reps Sprint 40 reps Medicine Balls Anything Abdominals Scissors Grinders Side Crunches Back Rehab Hypers 50 reps 50 reps 30 reps 25 reps (each side) 15 reps STRETCH!!!!! 13

14 Randolph College Summer Phase I Exercise Reps Day10 Squat (Heavy) DB Walking Lunge Leg Curl - Single Leg Bench Press (Heavy) Push-Ups 3Xmax Rear Raise Triceps (Choice) Hyperextensions X300 Day11 Barbell Step-Ups Leg Press - Single Leg (8 each leg) Glute-Ham DB Bench DB Shoulder Press Plate Raise Pull-Ups 3Xmax DB Row Biceps X325 Day12 Power Shrug Squat (Light) Barbell Lunge Leg Curl or Glute-Ham Bench Press (Light) DB Incline Lat/Rear Raise Standing Cable Row V-Grip Pull Down Triceps Hyperextensions (Weighted) X325 14

Strength Training Phase II IN THS PHASE, THE REPS WILL INCREASE AFTER JULY 1 ST. THE REPS WILL RANGE FROM 8-10 ON MOST EXERCISES. SO, THE WEIGHT NEEDS TO BE LOWERED.

15 Strength Training Phase II IN THS PHASE, THE REPS WILL INCREASE AFTER JULY 1 ST. THE REPS WILL RANGE FROM 8-10 ON MOST EXERCISES. SO, THE WEIGHT NEEDS TO BE LOWERED. LIFTS SUCH AS SQUAT AND BENCH NEED TO BE PERFORMED WITH MORE SPEED. YOU CAN ALSO TAKE LESS REST INBETWEEN EACH SET, SO THAT YOU GET MORE OF AN ENDURANCE EFFECT AND THUS PREPARE YOU FOR THE UPCOMING SEASON. AGAIN, PAY ATTENTION TO HEAVY AND LIGHT DAYS. THE WEIGHTS STILL NEED TO BE ADJUSTED. ALSO, MAKE SURE THE WEIGHT USED ON EACH EXERCISE IS CHANGED AS THE NUMBER OF REPS CHANGE. 15

16 THE COURAGE TO SUCCEED When I lifted weights, I didn t lift just to maintain my muscle tone. I lifted to increase what I already had, to push to new limits. Every time I walked out of the gym, I was a little better than when I walked in. -Dan Gable- Wrestler, Olympic Gold Medalist Preparation Before I get in the ring, I d have already won or lost it out on the road. The real part is won or lost somewhere far away from the witnesses behind the lines, in the gym, and out there on the road long before I dance under those lights. -Muhammad Ali- 16

17 RANDOLPH SOCCER WARM-UP PROGRAM Week 5 Jump Rope or Bike for 10 minutes Doubles 10 each leg Skips Strides Medicine Balls Anything Abdominals Leg Lifts Crunches(hold for 1 sec.) Toe Touches Back Rehab Opposite Arm/Opposite Leg 20 reps 30 reps 40 reps 50 reps 50 reps 30 reps 40 reps 15 reps STRETCH!!!!! 17

18 Randolph College Summer Phase II Exercise Reps Day13 Squat (Heavy) DB Step-Ups Leg Curl - Single Leg Bench Press (Heavy) Lat/Rear Raises Plate Raise Triceps (Choice) Hyperextensions X300 Day14 Leg Press Leg Extension Glute-Ham DB Bench DB Shoulder Press Front Raise (w/db) Lat Pulldown DB Row Biceps X300 Day15 Power Shrug Squat (Light) DB Lateral Lunge Leg Curl or Glute-Ham Bench Press (Light) DB Incline Lat/Rear Raise Barbell Row V-Grip Pull Down MB Overhead Toss Triceps Hyperextensions (Weighted) X325 18

19 RANDOLPH SOCCER WARM-UP PROGRAM Week 6 Jump Rope or Bike for 10 minutes High Knees 25 reps 5 each leg 40 reps Sprints 40 reps Skiers 30 reps Medicine Balls Seated side toss Chest pass Around the World Abdominals Anything Back Rehab Opposite Arm/Opposite Leg 10 reps 10 reps 10 reps 200 reps 15 reps STRETCH!!!!! 19

20 Randolph College Summer Phase II Exercise Reps Day16 Squat (Heavy) DB Step-Ups Leg Curl - Single Leg Bench Press (Heavy) Lat/Rear Raises Plate Raise Triceps (Choice) Hyperextensions X325 Day17 Leg Press Leg Extension Glute-Ham DB Bench DB Shoulder Press Front Raise (w/db) Lat Pulldown DB Row Biceps X300 Day18 Power Shrug Squat (Light) DB Lateral Lunge Leg Curl or Glute-Ham Bench Press (Light) DB Incline Lat/Rear Raise Barbell Row V-Grip Pull Down MB Overhead Toss ` Triceps Hyperextensions (Weighted) X350 20

21 RANDOLPH SOCCER WARM-UP PROGRAM Week 7 Jump Rope or Bike for 10 minutes Regular 25 reps Strides 40 reps Bunny Hops 40 reps Skiers 30 reps Medicine Balls Anything Abdominals Anything Back Rehab Anything 50 reps 225 reps 40 reps STRETCH!!!!! 21

22 Randolph College Summer Phase II Exercise Reps Day19 Squat (Heavy) DB Step-Ups Leg Curl - Single Leg Bench Press (Heavy) Lat/Rear Raises Plate Raise Triceps (Choice) Hyperextensions X350 Day20 Leg Press Leg Extension Glute-Ham DB Bench DB Shoulder Press Front Raise (w/db) Lat Pulldown DB Row Biceps X350 Day21 Power Shrug Squat (Light) DB Lateral Lunge Leg Curl or Glute-Ham Bench Press (Light) DB Incline Lat/Rear Raise Barbell Row V-Grip Pull Down MB Overhead Toss ` Triceps Hyperextensions (Weighted) X350 22

23 STRENGTH TRAINING PHASE III PHASE III IS THE LAST PHASE BEFORE THE SEASON. AS YOU CAN SEE, THE REPS ARE EVEN HIGHER THAN PHASE II, WITH THE REPS RANGING FROM AGAIN, ADJUST THE WEIGHT YOU USE ACCORDINGLY, WHILE FOCUSING ON SPEED DURING SQUAT AND BENCH PRESS. SIMILAR TO PHASE II, YOU CAN TAKE LESS REST INBETWEEN SETS TO GET AN ENDURANCE EFFECT. DO NOT WORRY ABOUT GOING HEAVY IT IS TIME TO TAPOR. When I d get tired and want to stop, I d wonder what my next opponent was doing. I d wonder if he was still working out. I tried to visualize him. When I could see him still working, I d start pushing myself. When I could see him in the shower, I d push myself harder. Dan Gable Olympic Gold Medalist 23

24 RANDOLPH SOCCER WARM-UP PROGRAM Week 8 Jump Rope or Bike for 10 minutes Sprint 40 reps Side to Side 40 reps 10 each leg 40 reps Crossovers 20 reps Medicine Balls Anything Abdominals Anything Back Rehab Opp. Arm/Leg 50 reps 200 reps 20 reps STRETCH!!!!! 24

25 Randolph College Summer Phase III Exercise Reps Day22 Squat (Heavy) Leg Curl - Single Leg Bench Press (Heavy) Lat/Rear Raises Plate Raise Triceps (Choice) Hyperextensions X325 Day23 Leg Press Glute-Ham DB Bench DB Shoulder Press Front Raise (w/db) Lat Pulldown Seated Cable Biceps X350 Day24 Power Shrug Squat (Light) DB Walking Lunge Leg Curl or Glute-Ham Bench Press (Light) Barbell Row V-Grip Pull Down MB Overhead Toss ` Triceps Hyperextensions (Weighted) X350 25

26 RANDOLPH SOCCER WARM-UP PROGRAM Week 9 Jump Rope or Bike for 10 minutes Anything 150 reps Medicine Balls Side Toss Overhead Toss Pile Drivers Chest Pass Abdominals Anything Back Rehab Same arm/leg 10 reps each side 10 reps 10 reps 225 reps 20 reps STRETCH!!!!! People are not excellent because they achieve great things; they achieve great things because they choose to be excellent. 26

27 Randolph College Summer Phase III Exercise Reps Day25 Squat (Heavy) Leg Curl - Single Leg Bench Press (Heavy) Lat/Rear Raises Plate Raise Triceps (Choice) Hyperextensions X350 Day26 Leg Press Glute-Ham DB Bench DB Shoulder Press Front Raise (w/db) Lat Pulldown Seated Cable Biceps X350 Day27 Power Shrug Squat (Light) DB Walking Lunge Leg Curl or Glute-Ham Bench Press (Light) Barbell Row V-Grip Pull Down MB Overhead Toss ` Triceps Hyperextensions (Weighted) X350 27

28 Exercise Definitions DB Walking Lunges: Stand with your feet together holding dumbbells, step out with one foot so that the knee is aligned directly over the heel with your chest up (take a long step). Your back knee should be about ¼ inch off the ground. Bring your back foot to meet your front foot. Repeat the lunge with the other leg. Step Ups: With box or bench in front of you and a bar on your back, step up on the box and then step down off the box. The correct height of the box or bench should place your thigh in a parallel fashion to the floor before the exercise is executed. Do all of the repetitions with one leg, then do the same with the other leg. What we are looking for is a drive up onto the box and a knee up position with your non-training leg, and a toe up position with your training leg. Bench Press: In the bench press, the spacing of the hand affects the position of the elbows. This effects how much the triceps are utilized during the lift. The narrower the grip, the greater utilization of the triceps. Thus, to make sure you are using your chest place the bar on your chest. At this position, the grip of your hands should produce a 90 degree angle at your elbow joint. When bench pressing, the bar is lowered directly to the chest about nipple level. Before beginning the lift fill your chest with air and lower the weight to chest level. When pressing the bar to the starting position, release your air through the entire ascent. Press the bar upward and slightly backward so that at the completion of the movement, the bar is approximately over the neck. DB Incline Press: Lie flat on an inclined bench with legs straight and feet flat on the floor or against the supports. Keep the buttocks and shoulder blades in contact with the bench. Grip the dumbbells so that your palms are facing forward. This will allow you to keep your wrists locked and have good control of the dumbbells. Before beginning the lift fill your chest with air and lower the weight next to you chin until you touch the op part of your chest. When pressing the dumbbells to the staring position, release your air throughout the entire ascent. This exercise may also be preformed on one arm at a time. Single Leg Curls: Lie face down on the leg curl machine with the legs extended and the back of the heel against the pads. The kneecaps should be extended a few inches over the edge of the pad. Using one leg at a time, raise the upward until the back of the pads are touching the buttocks. This will ensure taking the musculature through a full rand of motion in order to obtain good strength gains. Return to the starting position to complete the repetition. Seated Rows: Taking a seat in the rowing machine, grasp the handles and place your feet against the foot rest with your knees slightly bent. Pull the handles of the weight to your chest and concentrate as you elbows move back ward pulling the weight that your chest. Your chest is coming forward. Return the handles to the staring position in a controlled manner. Back Hyper extensions: Laying face down on the floor and having your partner hold the back of your ankles, place your hands behind your head and try to raise you chest off the ground. Lower yourself back to the starting position. Try to concentrate on using your hamstrings to pull your chest off the ground. 28

29 Skiers: Stand in a squat position with your feet wider than shoulder width apart. Jump from right to left by pushing off the inside of the foot. You want to have a large range of motion with each foot contact. Try to keep the ground contact time as short as possible. One contact with the ground with each foot counts as 1 rep. Moving skiers are the same, but you are moving in a straight line. Supermans: Lying flat on stomach, raise arms and leg off the ground at the same time. Every time you put your arms and legs down counts as one rep. Keep stomach on ground at all times. Do or do not, there is not try -Master Yoda- 29

30 Randolph Wildcats Men s Soccer Summer 2007 Conditioning Description Page Conditioning Workout Guidelines 1. To help prepare better for the work out prior to starting the conditioning take five minutes on top of what warm up to get into the flow on whatever you are using for conditioning. So if you are on a bike, bike for five minutes, if you re on the track jog for five minutes and so on. 2. Be sure to have water with you, and drink when you are stretching at the end. 3. After finishing the work out, an abs and low back work out would not be a bad idea. Possibly doing reps of abs, and 2 or 3 sets of 12 back extensions or supermans would be a great way to help cool down a bit 4. Use the stretching routine in the warm up after finishing. Go through each stretch twice for 20 seconds 5. These workouts should be done after you have done your agility work. 300-Yard Shuttle The goal times are just that, a goal, remember that if you run faster then you should shoot for that time for every rep. Our goal, as a team is listed, lets do what we can to get there. Recovery should be active (skipping, jogging, high knees, dynamic stretching ). Lets get in the habit of this so that we don t have to get in peoples ears to get off their knees when they finish fitness come August. ^ Yards ^ Down and back 3 times (3 laps) is 1 Rep. Double your time to get your rest. Repeat 800 s and 400 s A repeat 800 is 2 laps around the track, and a 400 is one lap. Lets go at a hard pace. If you smoke the time on the first trip, lets try to keep it at that pace, if you re right on, then the goal is to beat that time. Now with that, don t dog the first one so you can beat it each time. Push yourself each time. Hill or Stadiums Find a good-sized hill or set of stadium stairs in your area. Run to the top and walk down. However long it took to get to the top use double that time to recover when you get to the bottom. 30

31 Shuttle Complex This is a series of shuttle runs over different distances. If you look at the diagram below you will see the set up for this exercise. It is done as a suicide with the distances ran increasing every other set. To start you run 5 yards and back to the starting line/cone, then 10 and back, 15 and back, 20 and back and finally 25 and back continuously(do not stop between distances). Keep your time for these drills, and double how long it took for you to finish for your rest. Your second set for each shuttle should be as fast if not faster then the first. After you finish the two times, move on to the one starting with 10 and run through, take a break (double the time it took to complete) and repeat. Next increase the distance again, this time to 15 yard increments. Keep going through this until you have run the two times. This should be a total of 8 sets. Start ^ > 5 > 10 > 15 > 20 > 25 Start^ > 10 > 20 > 30 > 40 > 50 Start^ > 15 > 30 > 45 > 60 > 75 Start^ > 20 > 40 > 60 > 80 > 100 X2 X2 X2 X2 60 s, 40 s, and 20 s Run the required distance as fast as possible. Take at least double the rest for these. These are MAX EFFORT SPRINTS. So if you need a little extra time take it, just make sure you are going as hard as possible for all of them. 31

32 Randolph Wildcats Men's Soccer Summer Conditioning Week Of Workout 1 Workout 2 Workout 3 1 3X300 Yard Shuttle 4 Repeat 800's 10 Hills or Stadiums 2 Shuttle Complex 4 Repeat 800's 10 Hills or Stadiums 3 Shuttle Complex 3 Repeat 800's 3 Repeat 400's 10 40's 10 20's 4 4X300 Yard Shuttle Yard Turn Over 10 40's 10 20's 5 Shuttle Complex Yard Turn Over 14 Hills or Stadiums 6 Shuttle Complex 4 200/ Yard Turn Over 14 Hills or Stadiums 7 5X300 Yard Shuttle 5 Repeat 800's 14 Hills or Stadiums 8 Shuttle Complex 8 Repeat 400's / 's 10 60's 10 40's 10 20's 9 Shuttle Complex 8 Repeat 400's / 's 10 60's 10 40's 10 20's Goal Times Rest Times 300 Sub :50 / Complex Max Effort Max Effort / Beat Last Best Time Every Time As Fast As Possiable Double How long it takes you to run Double How long it takes you to run Double Rest You score soccer goals not by chance, but by preparation. Pele 32

Day 1 Day 2 Day 3 Day 4 Day 5 Day 6 Day 7 Workout 1 Workout 2 Workout 1 Workout 2 Rest Workout 1 Rest

60 Day Workout Plan 1 Workout Schedule Day 1 Day 2 Day 3 Day 4 Day 5 Day 6 Day 7 Workout 1 Workout 2 Workout 1 Workout 2 Rest Workout 1 Rest Summary of workouts Workout 1 Workout 2 1. Cardiovascular-Walking/Jogging