GREATNESS IS ONLY ACHIEVED THROUGH SACRIFICES

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Transcription:

GREATNESS IS ONLY ACHIEVED THROUGH SACRIFICES Winter Break Workouts Men s Soccer

Why you should complete this packet: Training Residuals Here is a table listing how long it takes to detrain some of the different components of strength and conditioning. The higher trained the individual the quicker detraining can occur. So for most of you detraining has already started to happen. I would say that most college athletes are intermediate so these numbers should be relatively accurate. Training Residuals (detraining) Table by Vladamir Ischurin but was not in English so Nick Winkleman translated it Adaptive Quality Detraining Description Aerobic system 30± 5 days mitochondrial density capillary density aerobic enzymes glycogen storage Anaerobic System 18± 5 days anaerobic enzymes H+ buffering Glycogen storage Maximal Strength 30± 5 days Neural mechanisms Myofibrillar density fast twitch Strength/Muscular Endurance Maximal Speed and Power 15± 5 days myofibrillar density slow twtich aerobic/anaerobic enzymes lac6c acid tolerance 5 ± 3 days Motor control neuromuscular function phosphocrea6ne storage

What you need to complete the workouts 1. Print out this packet 2. Knowledge that there is always someone out there wanting what you want more than yourself 3. Knowledge that there is always someone out there working harder than you to achieve what you want 4. Accountability 5. Belief that you can always better yourself 6. Be adaptable, if you don t have the equipment required figure something else out that is similar. You are smart! Keys to making the most out of this workout: 1. Be explosive in all movements a. slow on the way down and fast on the way up 2. Ask Jake questions if you lack the means (i.e., equipment or injury) to complete a certain lift. His cell is 580-716- 3779 and his email is bbehara@stetson.edu 3. Find a workout partner to spot you (i.e., bench and squat).

Warm Up Protocols for Lifting 1. Dynamic Stretch Routine (3-5 reps each leg) a. Greatest Stretch in the World b. Reach and Swoop c. Glute Stretch to Lateral Lunge d. Knee-hug to -Reverse Lunge (hands up high) e. Quad-Pull to Lunge w/ twist f. Close the Gate g. Close the Gate Skip h. Open the Gate i. Open the Gate Skip j. Straight Leg Kick k. Straight leg Skips 2. Bridge Series or Hip Series (pick one each day) a. Bridge series on bench i. Legs Straight x 10 ii. Hips and Knees Bent x 10 iii. Single Leg Straight x 6 L/R iv. Single Leg Bent x 6 L/R b. Hip Series i. Fire hydrants x 10 R/L ii. Hip circles forward x 10 R/L iii. Hip circles backwards x 10 R/L iv. Knee to armpit x 10 R/L v. Straight leg lateral raise x 10 R/L 3. Core Activation (pick a different one each day) a. Dead Bugs 2 x 20 (3 sec each rep) add weight if wanted b. Front Plank 3 x 1 minute c. Banded Vertical Press 2 x 10 d. Paloff Press w/ Red band 2 x 10 R/L e. 4. Breathing Mechanics a. 5 reps no bar b. 5 squats w/ bar

Post Workout Mobility 1. Lax ball T-spine 3 x 10 (three different spots in between the scapula and the T-spine 2. Lax ball glutes (1 min each glute) 3. Roll Triceps and forearms on barbell (10 reps each) 4. Super front rack w/ band 5 reps x 5 sec R/L 5. Elevated Hamstring stretch (6 sec/relax/20sec/relax/20sec) R/L 6. Elevated Piriformis Stretch (6 sec/relax/20sec/relax/20sec) R/L 7. Couch Stretch (6 sec/relax/20sec/relax/20sec) R/L Abbreviations and meanings: RPE = rating of perceived exertion (Scale of 1 through 10) 1=extremely light, 3= fairly light 5=moderately heavy, 8=fairly heavy, 10=extremely heavy ME= max effort (i.e., as hard as you can go) EA= each arm EL= each leg R/L= set each side

WEEK 1 DAY 1 (Monday) Hang Clean Pull 5/6/6/4/4 RPE=4 RPE=6 RPE=7 RPE=7 RPE=7 Tuck Jumps (ME) 3 x 3 x x x Back Squat 6/8/6/5/5 RPE= 5 RPE =6 RPE=7 RPE= 7 RPE=7 DB Bench 3 x 10 RPE=8 DB Row 3 x 10 EA RPE=8 RDL 3 x 12 RM DB Lateral Lunge 3 x 5 EL RPE=8 WEEK 1 DAY 2 (Wednesday) Standing Front Press 5/5/5/4/4 RPE=3 RPE=7 RPE=8 RPE=8 RPE=8 OH MB Slam 3 x 4 x x x Box Squat 5/6/4/4/4 RPE=5 RPE=7 RPE=8 RPE=8 RPE=8 SL RDL 3 x 12 RPE=9 Pull ups 3 x 10 WEEK 1 DAY 3 (Friday) Hang Snatch Pull 5/5/4/4/4 RPE=4 RPE=7 RPE=8 RPE=8 RPE=8 Broad Jump 3 x 4 x x x Front Squat 5/8/6/6/6 RPE=3 RPE=5 RPE=7 RPE=7 RPE=7 Z-Press 3 x 12 RPE =7 Inverted Row 3 x 10 GHD or Leg Curl (Machine) 3 x 12 RPE= 7 Spider Lunge W/ MB 3 sets

WEEK 2 DAY 4 (Monday) Hang Clean Pull 5/5/5/4/3 RPE=4 RPE=6 RPE=8 RPE=8 RPE=8 Tuck Jumps (ME) 3 x 4 x x x Back Squat 5/7/5/4/4 RPE= 5 RPE =6 RPE=8 RPE= 8 RPE=8 DB Bench 3 x 8 RPE=9 DB Row 3 x 8 EA RPE=9 RDL 3 x 10 RPE = 9 DB Lateral Lunge 3 x 4 EL RPE=9 WEEK 2 DAY 5 (Wednesday) Standing Front Press 5/5/5/4/4 RPE=3 RPE=7 RPE=8 RPE=8 RPE=8 OH MB Slam 3 x 6 x x x Box Squat 5/5/4/4/3 RPE=5 RPE=7 RPE=8 RPE=8 RPE=8 SL RDL 3 x 10 RPE=9 Pull ups 3 x 11 WEEK 2 DAY 6 (Friday) Hang Snatch Pull 5/4/4/3/3 RPE=4 RPE=7 RPE=7 RPE=8 RPE=8 Broad Jump 3 x 6 x x x Front Squat 5/7/5/5/5 RPE=3 RPE=5 RPE=8 RPE=8 RPE=8 Z-Press 3 x 8 RPE =7 Inverted Row 3 x 11 GHD or Leg Curl (Machine) 3 x 10 RPE= 7 Spider Lunge W/ MB 4 sets

WEEK 3 DAY 7 (Monday) Hang Clean Pull 5/5/4/3/3 RPE=5 RPE=7 RPE=9 RPE=9 RPE=9 Tuck Jumps (ME) 4 x 4 x x x x Back Squat 5/6/4/4/4 RPE= 5 RPE =6 RPE=8 RPE= 8 RPE=8 DB Bench 3 x 6 RPE=9 DB Row 3 x 6 EA RPE=9 RDL 3 x 8 RPE = 9 DB Lateral Lunge 3 x 6 EL RPE=9 WEEK 3 DAY 8 (Wednesday) Standing Front Press 5/4/4/3/3 RPE=3 RPE=7 RPE=8 RPE=8 RPE=8 OH MB Slam 4 x 5 x x x x Box Squat 5/4/3/3/3 RPE=5 RPE=7 RPE=9 RPE=9 RPE=9 SL RDL 3 x 8 RPE=9 Pull ups 3 x 12 WEEK 3 DAY 9 (Friday) Hang Snatch Pull 5/4/4/3/3 RPE=4 RPE=7 RPE=7 RPE=8 RPE=8 Broad Jump 4 x 5 x x x x Front Squat 5/6/4/4/4 RPE=3 RPE=5 RPE=7 RPE=8 RPE=8 Z-Press 3 x 6 RPE =7 Inverted Row 3 x 12 GHD or Leg Curl (Machine) 3 x 8 RPE= 8 Spider Lunge W/ MB 4 sets

WEEK 4 DAY 10 (Monday) Hang Clean Pull 5/4/3/2/2 RPE=5 RPE=7 RPE=9 RPE=10 RPE=10 Tuck Jumps (ME) 4 x 3 x x x x Back Squat 5/5/4/3/3 RPE= 5 RPE =6 RPE=9 RPE= 9 RPE=9 DB Bench 3 x 10 RPE=9 DB Row 3 x 10 EA RPE=9 RDL 3 x 10 RPE = 9 DB Lateral Lunge 3 x 5 EL RPE=9 WEEK 4 DAY 11 (Wednesday) Standing Front Press 5/4/3/2/2 RPE=3 RPE=7 RPE=8 RPE=8 RPE=8 OH MB Slam 4 x 4 x x x x Box Squat 5/3/3/2/2 RPE=5 RPE=8 RPE=10 RPE=10 RPE=10 SL RDL 3 x 6 RPE=9 Wide Grip Pull ups 3 x 10 WEEK 4 DAY 12 (Friday) Hang Snatch Pull 5/4/4/3/3 RPE=4 RPE=7 RPE=7 RPE=8 RPE=8 Broad Jump 4 x 4 x x x x Front Squat 5/5/4/3/3 RPE=3 RPE=5 RPE=7 RPE=8 RPE=8 Z-Press 3 x 12 RPE =7 Wide Grip Inverted Row 3 x 10 GHD or Leg Curl (Machine) 3 x 12 RPE= 8 Spider Lunge W/ MB 3 sets

Condi1oning/Agility Tuesday/ Thursday 45 secs. ON/15 sec. BREAK Tuesday/Thursday Power Jacks - 6-60 s Max Effort with a 1 to 1.5 Stadium Stairs work to rest ratio Speed Lunges -4-40 s and 4-30 s Max Effort with a 1 Burpees Box Jumps Lateral Box Jumps Single Leg Box Jumps Right/Left Mountain Climbers Tuck Jump to 1.5 work to rest ratio -4-400 s Max Effort -3-200 s Max Effort -Sprint Straight/ Jog Corners 8 Laps -25 yard down and back under 35sec/ - 60secs off 6 times Power Skips Pick 5 do them 2x s Pick 2 of your choice Core: V-ups, R. Twist, Med Ball Rota6ons, Right foot outside Right hand LeP foot outside LeP hand, Hanging Knee lips, Bicycles, Plank to pushup posi6on.

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