Training for July 8-July 12

Posted by : ENCUnited Monday, July 8, 2013

My apologies for being late. It won't happen again. Have a good week training. Remember, Grassroots tournament is coming up so if you are looking to play or can get a team together email me.
Thanks
Coach Bell

I really like this idea of "Dogged Pursuit of Excellence": "Excellence is deliberate actions-ordinary in of themselves, performed carefully, consistently and compounded together added up over time." Dave Brandt.
I am working the soccer camps at University of Notre Dame this week. It is an opportunity to see this pursuit of excellence put to work. I am surrounded by a coaching staff of the highest level. I see the Notre Dame soccer players "paint pictures"of excellence for the campers in demonstrations and playing. Everything that University of Notre Dame's Men's Soccer program does has this brand of excellence. I think this will be a real challenge for our team this year, pursuing excellence in every practice, every game, every event we are part of as well as our time in the classroom. Pursuing excellence is under our own control.

Success is peace of mind that is the direct result of self-satisfaction in knowing you did your best to become the best that you are capable of becoming…John Wooden

Monday: 4 miles in under 27 minutes

Tuesday:

Conditioning-Inspired Pyramid: Complete 2 rounds for time. 1 minute rest between round.

5-Handstand Pushups

10-Box Jumps

15-Double Unders

20-Pushups

25-Burpees

30-Air Squats

25-Burpees

20-Pushups

15-Double Unders

10-Box Jumps

5-Handstand Pushups

Wednesday:

One mile in under 7 minutes-3 minute rest

5 x 2 minute runs of 60% of max, 2 minutes rest (light jog)

4 explosive exercises- 2 sets of 20 seconds of work, 40 seconds rest)

· Step-ups, knee to chest

· Explosive step-ups-side

· High Knee Skips

· Tuck Jumps

Thursday:

Conditioning-Circuit: Each exercise is to be performed for 45 seconds with a 30 second rest in between exercises. Do 2 rotations of the assigned body circuit with a 3 minute rest in between circuits

1. Squat Jumps

2. Lunges – alternate legs.

3. Bicycle crunches - hands behind head, legs off the ground, opposite elbow to knee.

4. Push ups

5. Broad jumps – jump as far out as you can. Yes for 45 seconds

6. Bench dips – hands on a bench or chair, feet straight out on the floor, lower yourself until upper arm is parallel with the floor

7. Burpees – jump, hands on ground, extend your legs into a push up position, legs back to chest, jump.

8. Clap Pushups

9. Hip ups – lie on your back, legs straight up in the air, shoot your hips to the ceiling.

10.Paratrooper Jumps – right foot in front, left foot back, jump as high as possible and alternate feet – 20 jumps

11.Mountain Climbers – keep knee over your ankle

12.Front Plank