Monday, December 31, 2012
GOLDEN
EAGLE
MEN’S
SOCCER
2013
WINTER-SPRING
HYPERTROPHY
PHASE
STRENGTH
& CONDITIONING
Overall Schedule/6
Weeks
Monday
Workout:
6-8
pm Futsal Training-Blue Gym
Tuesday
Workout: 50 minutes
Tuesday's workouts are the most taxing due to the quick pace you
need maintain but the actual volume of upper- and lower-body work is not overly
fatiguing. There is no time to sit and rest, but the interspersed Prehab
supersets allow for adequate recovery.
|
Exercise
|
Description
|
WT or %
|
Sets
|
Reps
|
|
Warmup
|
Light
jog, stretches
|
|||
|
Plyo's
|
||||
|
1
|
Skate
Jumps
|
x
|
4
|
16
|
|
2
|
Skips
for height
|
x
|
4
|
20 yds
|
|
3
|
Lateral
Single Leg hops
|
x
|
2
|
12 each
|
|
4
|
Front/Back
Single Leg Hops
|
x
|
2
|
12 each
|
|
Hang
Cleans superset with Pulldowns/Prehab Single Leg Press
|
||||
|
1
|
Hang
Clean
|
3
|
8-10
|
|
|
2
|
Pulldown
|
3
|
8-10
|
|
|
3
|
Single
Leg Press
|
3
|
8-10
|
|
|
Squats
superset with Incline Press/Prehab Physioball Bike Crunches
|
||||
|
1
|
Squats-use
% of RM
|
70,75,80,85
|
4
|
10,8,6,4
|
|
2
|
Incline
Press
|
70
|
4
|
10,8,6,4
|
|
3
|
Physioball
Bike Crunches
|
3
|
20
|
|
|
Barbell
Lunges(fwd,reverse,lateral) superset DB Push Press/DD volley
|
||||
|
1
|
BB
Lunges
|
x
|
3
|
15
|
|
2
|
DB Push
Press
|
x
|
3
|
15
|
|
3
|
Dyna
Disc Volleys
|
x
|
3
|
10 each
|
Wednesday:
Warm up:
Dynamic 5 minutes
Treadmill
Workout:
·
5
minute light jog
·
30
run at 70% Target Heart Rate (140 bpm)
·
5
minute cool down/stretch
Thursday
Workout: 50 Minutes
For
Thursday's workouts, we incorporate the Hang Snatch, 4 sets on the Bench Press,
and Dumbbell Curl to Press, again with intermittent Prehab and stretching work
such as partner hip stretches, side lunges, and ladder work using ankle bands.
Like on Tuesdays, the complete workout takes less than 50 minutes.
|
Exercise
|
|
|
Wt/%
|
Sets
|
Reps
|
|
Warmup
|
Same as
Mondays
|
||||
|
Hang
Snatch superset with DD Squat and Touch/Hip stretches
|
|||||
|
1
|
Hang
Snatch
|
x
|
3
|
8-10
|
|
|
2
|
Dyna
Disc Squat and Touch
|
x
|
3
|
5 each leg
|
|
|
3
|
Hip
Stretches
|
x
|
3
|
for time
|
|
|
Bench
Press superset Side lunges/Sit-ups
|
|
|
|||
|
1
|
Bench
|
70,80,85,90
|
4
|
10,8,6,4
|
|
|
2
|
Dyna
Disc Side Lunges
|
x
|
3
|
5 each leg
|
|
|
3
|
Hip
Stretches
|
x
|
3
|
30 sec
|
|
|
DB
Curls to Press superset with PB Hamstring/Ladders
|
|
||||
|
1
|
DB
Curls to Press
|
x
|
3
|
8-10
|
|
|
2
|
Physioball
Hamstring Curls
|
x
|
3
|
10
|
|
|
3
|
Ladders-Side,
Lateral,
|
x
|
3
|
1 each
|
|
Friday
Workout:
1
hour 10 minutes max
Friday's
workouts are the longest of the week, often lasting around an hour and 10
minutes. It includes four sets of Squats, Single-Leg Step-ups, and four sets of
RDLs combined with Hamstring prehab and Flexibility exercises.
|
Exercise
|
|
|
Wt/%
|
Sets
|
Reps
|
|
Warm up
|
Light
jog/stretches
|
||||
|
Squats superset Triceps/ prehab exercise
|
|
|
|
||
|
1
|
Squats
|
70.80,85,90
|
4
|
10,8,6,4
|
|
|
2
|
Tricep
Cable Pushdowns
|
x
|
4
|
10
|
|
|
3
|
3 way
ankle band-R/L
|
Band
|
3
|
10 ea
|
|
|
1
legged BB Step Up superset with Kettlebell/DD 3
|
|
|
|||
|
1
|
1 legged
BB Step-up (24" box)
|
X
|
3
|
8-10
|
|
|
2
|
Kettlebell
Extension
|
25
|
3
|
10
|
|
|
3
|
Dyna
Disc 3 Cone Touch-R/L
|
X
|
3
|
12 ea
|
|
|
Romanian
Deadlift superset with BB Curls/PB leg raises
|
|
|
|
||
|
1
|
RDL
with BB
|
X
|
4
|
10
|
|
|
2
|
BB
Curls
|
X
|
4
|
8-10
|
|
|
3
|
Physioball
Leg Raise
|
X
|
4
|
10
|
|
