A Sample 2 Phase Fitness Program for the Advanced Youth Player

Transcription

1 A Sample 2 Phase Fitness Program for the Advanced Youth Player Phase 1 Dates Aerobic Activities Strength Activities May 10 June 27 Twice a week 2 x 25 min runs Three times a week: Men, 7::00-7:15 Min Pick a workout from 24 Fitness Mile Pace Women, 7:30-7:45 Mile Pace Exercises for a minute gym workout See the 24 in the attached table below. End Run with 15 minutes of Sprints (progressions, ladders, Gassers etc.) includes rest. SOCCER 6-8 Hours per week of training, playing and technical work Phase 2 Dates Aerobic Activities Strength Activities June 28 August 16 Three time a week: Three times a week: High Level Aerobic Pick a workout from 24 Fitness Workouts, attached below. Agility workouts (do Exercises for a minute gym workout See the 24 in the attached table below. these following warm- Durkin Workout: Matrix Lunges, up, before your high level aerobic workouts) Dirty Dogs and Horsebacks: /todd- durkins- worldclass- workouts- get- Attached below. stronger- legs- with- no- equipment/ SOCCER 8-10 Hours per week of training, playing and technical work

2 The 24: Pick a workout (or variety) for a solid minute gym workout Title Activity Link Push press Push press reps archive2/2014_03.html Wednesday march 12 Run, Burpees 5 rounds: Run 800 meters, 25 burpees archive2/2014_03.html Thursday march 6 Bear Crawl, Broad Jump, Burpees Five rounds for time of: Bear crawl 100 feet Standing broad- jump, 100 feet Do three Burpees after every five broad- jumps archive2/2012_06.html Saturday June 30 Pull Ups, Push ups, Squats Front Squat. Depth Push Ups Dumbbell Low Swing, Dumbbell High Swing. Bench Press Running, Back Extensions, Sit Ups Clean and Jerks, Rowing, Burpees Box Jumps, Cleans Complete as many rounds in 20 minutes as you can of: 5 Pull- ups 10 Push- ups 15 Squats Front squat reps Depth Push Ups sets of 15 for each Bench Press reps Three rounds for time of: Run 800 meters 50 Back Extensions 50 Sit- ups In front of a clock set for 12 minutes: 4 minutes of clean and jerks 135 lb. 4 minutes of rowing 4 minutes of burpees 5 box jumps, 30 in lb. cleans, 3 reps archive2/2012_06.html Sunday, June Swing.html Swing.html archive2/2012_06.html Friday June 22 archive2/2012_06.html Wednesday June 6 archive2/2014_02.html Tuesday, Feb 25 archive2/2014_02.html Tuesday Feb 18 Running, Pushups, Sit- ups Bench, L- ups 1 Mile Run, 150 Push Ups, 150 Sit ups archive2/2014_01.html Wednesday Jan Minutes of 5 Sets 135- lb, archive2/2014_01.html 5 sets of 15 L- ups Tuesday Jan 21

3 24 Continued: Title Activity Link Pull- ups, Push- ups, Squats Complete as much as possible in 20 minutes of: 10 Pull- ups 20 Push- ups 30 Squats 15 Pull- ups 30 Push- ups 45 Squats 20 Pull- ups 40 Push- ups 60 Squats archive2/2014_01.html Saturday Jan 11 Push- ups, squats Pull- up, Clean and jerk push- up Burpees, pull- ups Sprinting Push- ups, Squats Bench Clean and jerk, Pull- ups, push- ups, squats Lunges, Push- ups, Knees to Elbows Lunges, Push- ups, Knees to Elbows, Box Jumps Complete as many rounds as possible in 20 minutes of: 10 Push- ups with feet on 30" box 15 Squats holding a 45 pound plate Sets of for each: Chest to bar pull- up 135 pound Clean and jerk Push- up Ten rounds for time of: 12 Burpees 12 Pull- ups Ten rounds, each for time of: 100 meter Sprint Rest 90 seconds Complete as many rounds as possible in 15 minutes of: 20 Push- ups 50 Squats Resting 30 seconds between sets: Bench press 155lb sets of: 1 Clean and Jerk 5 Pull- ups 10 Push- ups 15 Squats and 3 rep rounds of: Walking lunge steps Push- ups Knees to elbows Three rounds for time of: Knees to elbows, 21 reps Push- ups, 21 reps 20 inch Box jump, 21 reps Walking lunge, 150 ft archive2/2014_01.html Jan 3 archive2/2013_12.html Monday Dec 30 archive2/2013_12.html Wed Dec 18 archive2/2013_12.html Tues Dec 10 archive2/2013_11.html Thurs Nov 28 archive2/2013_11.html Monday Nov 25 archive2/2013_08.html Sunday August 25 archive2/2013_09.html Sunday Sept 29 archive2/2013_09.html Thurs Sept 19

4 24 Continued Title Activity Link Pull- ups, Push- ups, Squats Complete as much as possible in 20 minutes of: 10 Pull- ups 20 Push- ups 30 Squats 15 Pull- ups 30 Push- ups 45 Squats 20 Pull- ups 40 Push- ups 60 Squats archive2/2014_01.html Saturday Jan 11 Push- ups, squats Pull- up, Clean and jerk push- up Burpees, pull- ups Complete as many rounds as possible in 20 minutes of: 10 Push- ups with feet on 30" box 15 Squats holding a 45 pound plate Sets of for each: Chest to bar pull- up 135 pound Clean and jerk Push- up Ten rounds for time of: 12 Burpees 12 Pull- ups archive2/2014_01.html Jan 3 archive2/2013_12.html Monday Dec 30 archive2/2013_12.html Wed Dec 18

5 Phase 2 High Level Aerobic Workout 110 s On a soccer field, Start from the penalty spot from one end of the field and sprint to the other end line. Make the time below in each set (e.g.: men sprint 8 x 110 s on 16 seconds, run each sprint starting on the minute, Rest four minutes and then complete 2 nd set of 8 sprints making each sprint in 2 less seconds than the first set). 1) Men 110 s: a) 1 st set: 16 seconds b) 2 nd set: 14 seconds 2) Women s 110 s: a) 1 st set: 18 seconds b) 2 nd set: 16 seconds 3) 110 s: 8 per rotation, start on the minute Agility Work

6 Flying L s 1) 45 x 35 rectangle 2) Start at Cone A; Sprint around cone B and through Cone C (an L shape); recovery run to Cone D and begin next L from D, around A to cone B. 3) Round 1 (20 minutes) a) Men s: 15 sec sprint, 30 second recovery b) Women s: 17 sec sprint, 30 second recovery 4) Round 2 (12 minutes) a) Men s: 12 sec sprint, 30 second recovery b) Women s: 14 sec sprint, 30 second recovery

7 Diagonals Diagonals 1) 40 x 40 grid 2) Sprint diagonal from Cone A, around Cone B, then recovery jog to Cone C. Sprint from Cone C around Cone D then recovery jog to Cone A and start again. a) Men: 7 sec (diagonal) b) Women: 8 sec (diagonal) 3) Do exercise for 12 minutes (1 set) a) Repeat twice ( Total of 3 x 12 minute sets) 4) 4:00 Abs and pushups between each set (2 minute rest/ 2 min work) Interval Sprinting 1) Set cones up in a diamond as shown (50 yards between each) a) Run 4 sprints every 6 seconds i) 10 seconds rest b) Run 4 on 7 seconds i) 12 second rest c) Run 4 on 8 seconds i) 15 sec rest d) 4 on 9 sec i) 20 sec rest e) 4 on 8 sec i) 15 sec rest f) 4 on 7 sec i) 12 sec rest g) 4 on 6 sec i) 10 sec rest

8 Zig Zag Gassers Mark a course that has 10 yard segments that zig-zag over 1 / 2 of a full-sized soccer field 1) Sprint 4 lengths leaving every 25 seconds 2) 2 minute rest 3) Repeat exercise for a total of three sets Dongers 1) 3 sprints a) Men: 68 seconds b) Women:76 seconds 2) 90 seconds rest 3) 5 reps total

9 Agility Workouts Line Drills 1. Start by sprinting from line A to line B at full speed. 2. Touch line B with foot and sprint back to line A, then immediately back to line B (finish line). 3. Variations of this drill can be done by incorporating back pedals, side shuffles, etc. 4. Divide this activity into 4 reps x 2 sets; rest 45 seconds between each rep and 2 minutes between each set. Off Set Weave 1. Start by sprinting to the first cone. 2. With a quick change of direction, begin back pedaling to the next cone (and repeat). 3. Concentrate on accelerating out of the corners. 4. Divide this activity into 4 reps x 2 sets; rest 45 seconds between each rep and 2 minutes between each set. 5. Make sure to stay low and get your body "square" to the direction that you are running as quick as possible. 6. Variations of this drill can be done by incorporating back pedals, side shuffles, etc.

10 Z-Drill 1. Starting at Cone A sprint to Cone B at full speed. 2. Then make a hard, sharp cut and sprint to Cone C, and then again to Cone D. 3. Divide this activity into 8 reps x 2 sets; rest 45 seconds between each rep and 2 minutes between each set. M Drill 1. Start at Cone A and sprint to Cone B and then follow an "M" pattern from Cone B through Cones C, D, and E to finish. 2. Variations of this drill can be done by incorporating back pedals, side shuffles, etc. 3. Divide this activity into 6 reps x 3 sets; rest 45 seconds between each rep and 2 minutes between each set.

11 Figure 8 Drill 1. Face one direction at all times (keep the shoulders "square" to this point) and shuffle a through a figure 8 pattern. 2. Divide this activity into 4 reps x 3 sets; rest 45 seconds between each rep and 2 minutes between each set. Pro-Agility Drill 1. Start by straddling the mid line. 2. Sprint hard to one side then all the way back to the far side and then finish by sprinting back to the middle. 3. Divide this activity into 4 reps x 3 sets; rest 45 seconds between each rep and 2 minutes between each set.