During the time we are away from regular training (we are planning for 2 weeks), it is essential that all players follow a regimen to keep their fitness and endurance at a high level. Our intent is to do bodyweight exercises for strength at a rate high enough to also increase our heart rate for a period of time to effectively work on strength and cardio. Please follow the daily plans and work as hard as possible for the time alloted for the exercises. Among our workouts, we will be doing bodyweight workouts so you will not need any equipment other than water and maybe a towel. We will also incorporate a couple of crossfit type workouts as well.
If you don't have a stopwatch, watch, or some sort of timing device, do your best to guesstimate your time.
Please use your head when doing these workouts, push yourself as hard as you can, but, if you need a rest, take it. Keep water handy and keep yourself hydrated. It is essential that you push yourself, you will be as good as you choose to be based on your efforts. If you get tired or are struggling to do an exercise, remember, form is more important than reps. Do the exercises correctly, and if necessary, use a modified version (i.e. modified pushup, see video), or take a short break and go back to doing the exercises properly.
Monday workout will be a TABATA Workout. There will be five parts to this workout. Before you begin, do an initial warm up of dynamic stretching until your muscles are warm and ready to work.
In the first part, you will do the following exercises for 3 rounds, 30 seconds of work, 10 seconds of rest for a total of about 9 minutes.
For the second part, you will do the following exercises for 3 rounds, 30 seconds of work, 10 seconds of rest for a total of about 9 minutes.
For the third part, you will do the following exercises for 1 minute each for a total of 5 minutes.
For the fourth part, you will do the following exercises for 3 rounds, 30 seconds of work, 10 seconds of rest for a total of about 9 minutes.
For the fifth part, you will do the following exercises for 2 rounds, 30 seconds of work, 10 seconds of rest for a total of about 5 minutes. For this exercise, you will do the first round all in a row working your left leg, then the second set working your right leg.
Finish the workout with a ball, spend 10-20 minutes juggling a ball.
Soccer is at a minimum, a game of 90 minutes. At a minimum, you should be able to perform interval training for two 45 minute sessions with about a 10 minute break in between. This is a starting point, if you feel that you are more fit, do a full two sessions of 45 minutes with a 10 minute break.
To start, run for 40 minutes, stretch and eat a good meal. During your run, try to include interval training to simulate game situation cardio.
Wednesday workout will start with an AMRAP Workout. Start with a dynamic warm-up to get your muscles warm and ready to work.
This workout will consist of several exercises, the objective is to do the exercises in order. Completing all exercises in order is 1 round. Your goal is to do as many rounds as possible i 20 minutes.
After you complete the AMRAP part of the workout, move on the the second part of the session.
Do as many rounds as possible in 20 minutes.
Keep track of the number of rounds and try to beat that number the next time you do this workout.
For the second part of the workout, grab a ball and do each of the 20 exercises in the video below for at least 1 minute each, preferably longer. See video below:
If you do not have a ball, do the following exercises for footspeed, 30 seconds work, 10 seconds rest for each exercise. Completing all four exercises is 1 round. Do as many rounds as possible in 20 minutes and move your feet as fast as possible, while still cleanly stepping over your towel/object. Use a towel or shirt or some other item that you can put in the floor and easily use as a point of reference to jump over.
Finish with some dynamic stretching.
Soccer is at a minimum, a game of 90 minutes. At a minimum, you should be able to perform interval training for two 45 minute sessions with about a 10 minute break in between. This is a starting point, if you feel that you are more fit, do a full two sessions of 45 minutes with a 10 minute break.
Today will be the same as Tuesday, but, you can mix up your Increase/Decrease patterns, run for 40 minutes, stretch and eat a good meal. During your run, try to include interval training to simulate game situation cardio.
Today we will do a yoga session for flexibility and strength. Follow the video below.
Soccer is at a minimum, a game of 90 minutes. At a minimum, you should be able to perform interval training for two 45 minute sessions with about a 10 minute break in between. This is a starting point, if you feel that you are more fit, do a full two sessions of 45 minutes with a 10 minute break.
Today will be the same as Tuesday, but, you can mix up your Increase/Decrease patterns, run for 40 minutes, stretch and eat a good meal. During your run, try to include interval training to simulate game situation cardio.
Rest, eat well and mentally prepare yourself for Monday. You can review the video below if you would like to stretch today (highly recommended).