men soccer workout jacksonville university

2011 SUMMER STRENGTH AND CONDITIONING MANUAL

INTRODUCTION The following is your summer lifting and conditioning manual. I realize that not all of

you will have access to the equipment and/or machines that are required to complete the entire

workout. Therefore, it is your responsibility to contact me for alternative exercises. Be a

responsible Division I soccer player!!! Do not skip something because you don’t know how to

perform a lift or have access to the equipment, call me!!!!

We will be testing your bench press, chin-ups, dips, vertical jump, and broad jump when

you come back. If you want to test well you need to: 1. Get enough rest 2. Stay properly

hydrated 3. Eat nutritiously on a consistent basis

Each and every one of us needs to get stronger mentally and physically!!!! Summer

Break is a break from school…..not from soccer/lifting/conditioning. If you fail to follow this

manual you will be behind physically when you get to campus in August. My contact

information is below. Don’t be afraid to call or email me with your questions. Your workout

cards, flexibility, ab/low back and groin circuits, as well as additional agility drills are all located

in the lifting folder. Print them off and record your weights on them.

Have a safe, relaxing and productive summer break!!!

Coach Todd 419-618-1406-cell 904-256-7713-office [email protected]

ATHLETIC DEVELOPMENT As a Division I soccer player there are THREE factors that will determine how YOU mature and develop as a soccer player. It is not a coincidence that YOU have complete control of these three factors. They are: 1. Rest/Recovery 2. Training Intensity 3. Nutrition/Hydration. Ignoring or without close attention to just one will result in a decrease in your performance. As a result, YOU, me, your teammates and coaches will not be satisfied with your performance. YOU need to evaluate your lifestyle and take the necessary actions and make the change/s. Remember, YOU are the only one that can control the amount of rest YOU get, how hard YOU train and what YOU put into your body.

1. Rest/Recovery

The amount of rest/recovery time is vital to your strength gains. Many times athletes think that just lifting weights will make you stronger. What you need to understand is that just lifting weights will not make you stronger. Without proper amounts of rest and recovery times you will not make consistent strength gains. In a nutshell, strength training has a catabolic effect on your muscles. This damage can only be repaired through proper periods of rest/recovery. If the amount of rest and recovery times were not important for making strength gains you could lift all day and everyday while still making steady strength gains.

2. Training Intensity

The next factor that will affect your development as an athlete is your training intensity. Training intensity refers to accountability, discipline and the consistent effort you put into your training sessions. Can you look at yourself in the mirror after every workout and practice and honestly tell yourself that you made yourself better that day?? If you cannot then your training is not to the level where it needs to be to compete at this level of soccer. If you don’t change you will never develop to your full potential.

Whether it’s practice, lifting or conditioning you will be required to give an “all-out effort” every time you step onto the field and into the weight room. The amount of effort you give is paramount for you and our success as a team. However, you must pay close attention to the details of the drill or lift. If you fail to perform a drill or an exercise perfectly you may be putting your body in an awkward position that may eventually cause or lead to an injury. Remember, it’s the athletes that do thing right all the time that will be the most successful. Separate yourself from other athletes by doing things the right way…………the hard way!!!! Be a disciplined soccer player now and the rewards will come later.

F.Y.I.- Strength gains are based on the overload principle. In order to become stronger you must perform more work that you performed the previous workout. This can be accomplished one of three ways: 1) Increase the number of perfectly performed reps 2) Increase the amount of weight lifted and/or 3) Increase the muscle’s time under tension. Increasing at least one of these three will guarantee strength increases. Remember, you must also give your body proper amounts of rest/recovery time, as well as supplying your body will sufficient amounts of nutrients to help speed up the recovery process.

3. Nutrition/Hydration

The third factor that is paramount to your athletic development is proper nutrition/hydration. Making sure your body is hydrated and well supplied with abundant amounts of high quality nutrients is necessary for you body to fully recover from the intense training your body is and will be engaging in over the coming year/s. Without the proper nutrients, your body will not have any “fuel” to burn while performing activities with an intensity that will be required of you.

Athletes tend to look for an easy way out when it comes to nutrition. Instead of planning ahead and taking the time to prepare a healthy meal, they think that eating a protein bar or drinking a nutrition shake is just as healthy as eating a nutritious meal or maybe even healthier. This could not be further from the truth. Only is extreme cases will bars/shakes be used as a meal replacement. Remember, THERE IS NO SUCH THING AS AN EASY WAY OUT. Only by eating a variety of healthy foods will your body be able to obtain all the nutrients it needs to recover from intense training.

The human brain is 85% water, the blood 82% and the lungs 90%. In all, 60% of your body is water. If you are not fully hydrated your vital organs will not function properly. A result of your organs not functioning properly your reaction and coordination skills will suffer. Try and think of a sport where reaction and coordination skills are not important. There aren’t any, this is why hydration is so important. More detailed information on nutrition/hydration can be found in the nutrition section.

NUTRITION As a Division I soccer player you must realize that what you put into your body has a direct effect on your performance and development. Without the proper nutrient your body will not perform to its fullest potential. If you are not consuming sufficient amounts of healthy calories your body will look to other sources of energy. These other sources of energy includes: muscle and tissue. As a result, your bones and muscles will become weaker. Then you will have less energy because your body is essentially eating itself.

Don’t be overly concerned with your body weight. Rather be more concerned with your body composition. Since we train with an all-out effort it is vital to eat nutritiously and get plenty of sleep. Doing these three things will stimulate muscle and tissue growth. These gains will only be obtained if you are consuming an adequate amount of healthy calories to accommodate the increases in your muscle’s size and strength. These calories must be in an addition to the calories you are currently ingesting.

The Food Groups 1. Carbohydrates (6-11 servings/day) 2. Vegetables (3-5 servings/day) 3. Fruits (2-4 servings/day) 4. Meats-fish, turkey, chicken, eggs (2-3 servings/day) 5. Fats (you get enough in your diet)

Carbohydrates

These are the best sources of energy for your body. The reason is that your body can break them down into sources of energy. There are two types of carbohydrates: simple and complex. When reading nutritional labels be sure to differentiate between the two. Limit the amount of simple you consume. Over consumption of simple carbs will cause your blood sugar to rise quickly and fall quickly. As a result you will gain unwanted fat.

Simple Carbohydrates

Are the sources for quick energy. Examples include: sucrose (table sugar), lactose (milk sugar), fructose (fruit sugar), etc. if these types of sugars are not used immediately for energy they will be stored as fat. Simple sugars off er little, if any, nutritional value. This means other than a quick energy source they do not contain any nutritional value (ex. Vitamins, mineral, amino acid, etc). Simple sugars do not play a role in building muscle!!

Complex Carbohydrates

Are great sources of calories for long lasting activities. These carbs break down fast than fats for energy. Examples include: starches, breads, pastas. Complex carbs are necessary for the all out effort training you will be engaging in.

Proteins

Most athletes consume ample amounts of protein with normal eating habits. Therefore, taking protein supplements may be a waste of money. Yes muscle is made from protein. However, consuming more protein does not necessarily stimulate more muscle gains. Your body can only use 32g of protein every 2 hours. Most protein bars and shakes have more than 32g of protein. This excess protein is not stored as protein but as fat. Granted you become stronger because your body has enough protein to synthesize muscle, but you also gain fat. As an athlete you need to be focuses on your body composition. Eating a balanced diet will provide the majority of athletes with proper amounts of protein. Only in rare cases would it be necessary to consume protein supplements.

Vitamins and Minerals

Play key roles in all types of physical activities (building muscle and burning fat). Vitamins are natural metabolic catalysts that regulate biomechanical reactions within your body. Minerals are natural substances that have unique metabolic roles that help to form structure in the body. It is vital to eat a variety of foods, which will enable you to ingest all the vitamins and minerals your body needs

Water

Water is a key component of your body making up 60-65% of your total body weight. All systems in the body are dependent upon water. Fatigue and recovery time are affected by proper hydration. The systems in the body can not function properly without ample amounts of water. Your urine color can help determine whether or not you are hydrated. It should almost be clear. If it is a bright yellow you’re not drinking enough water. A pint of water equals about a pound. Therefore, if you lose 3 pounds during a practice then you need to consume 3 pints of water just to replenish what you lost. That does not include the water that your body needs to function properly. Dehydration can diminish energy and impair performance. Just a 2% loss of body weight through sweat (i.e. 4 lbs. for a 200 lb. athlete) can put you at a disadvantage.

Fats

Excess fats in your diet will not support the growth of lean muscle mass.

SUPPLEMENTS As an athlete you need to know that supplements are not monitored or regulated by the FDA. As a result you have no way of knowing if the supplement:

1. Contains illegal substances 2. Contains what the label says 3. Has negative side effects 4. Does what the label says 5. Contains contaminated ingredients

Supplements are not more effective than a sound and well implemented diet!! Your body was made to digest and absorb whole food items, not supplements that are made from chemical combinations. Remember, there are no magical pills or supplements. If that were the case everyone would know about them and use them. Follow the EATING GUIDELINES to get the most out of you diet. If strictly followed you will benefit with:

1. Increased lean muscle mass 2. Loss of fat 3. Increased training intensity 4. Decreased risk of injury because your body will be well nourished 5. Decreased risk of diseases, cancer, infections, viruses, etc. 6. Performance at your genetic potential

EATING GUIDELINES

1. ALWAYS EAT BREAKFAST BEFORE 9:00 A.M.!!!!!

2. Variety- the more variety of foods you eat the more nutrients you will consume. Try an

consume at least 3 different types of foods at each meal. COUNT THEM!!!!

3. Wholesomeness-choose whole or lightly processed foods as often as possible. For

example, choose whole wheat bread rather than white bread, apples rather than apple

juice, etc. Foods in their natural states usually have higher nutritional value and fewer

additives than processed foods.

4. Moderation – plan your meals ahead of time. This will help control overeating. At the

beginning of each week plan what you will be eating for each meal. Then go to the

grocery store and make sure you have all the foods on hand to make each week. You

must be organized and stick to your plan if you want to gain lean muscle mass.

“THE DO YOU’S”

If you are having a hard time trying to increase muscle mass and/or decrease fat, you will need to evaluate your eating habits by answering the following questions. If you answer “NO” to any of these questions YOU will need to make the adjustments in your lifestyle. Only when you answer “YES” to all of these questions will YOU be able to perform at your maximum athletic potential.

1. EAT BREAKFAST EVERYDAY BEFORE 9:00 A.M.?

2. EAT AT LEAST 5 SERVINGS OF FRUITS AND VEGETABLES DAILY?

3. EAT A HEALTHY SNACK BEFORE AND AFTER PRACTICE, LIFTING,

CONDITIONING?

4. DRINK AT LEAST 64 OZ. OF WATER DAILY (1/2 GALLON)?

5. EAT OFTEN, IF YOU DO, DO YOU MAKE HEALTHY CHOICES?

6. EAT AT LEAST 6 SERVINGS OF WHOLE –GRAIN FOODS (CEREALS, BREADS,

CRACKERS, RICE, PASTA) EVERY DAY?

7. TWO SERVINGS OF LOW-FAT DAIRY PRODUCTS AND CHOSE LEAN OR LWO-

FAT MEAT/PROTEIN CHOICES?

8. KEEP HEALTHY SNACKS ON HAND AT HOME AND IN YOUR BACKPACK?

9. EAT A SNACK AT LEAST EVERY 2-2 ½ HOURS?

HELPFUL HINTS Building strength requires you to fuel your body with the right foods and fluids. Knowing how to stay properly hydrated can be the keys to individual and/or team successes. Plan ahead!!!! Take food from the cafeteria and take snacks to class for easy access.

Pre-Workout Food

Every athlete should go into a workout well nourished and well hydrated. Without sufficient amounts of energy available in the bloodstream and muscles the more difficult it will be to achieve goals that are set in the weight room and on the court.

1. Plan a pre-workout snack or meal. Choose foods that are easy to digest. Include high energy foods (fruit, juices, granola bars, etc.). As well as lean sources of protein (chicken, turkey, fish, etc.)

2. 2/3’s of your plate should contain high carbohydrate options for quick energy

Post-Workout Food

Athletes burn up muscle energy stores during intense training sessions. As a result, your muscles lose the energy that’s been stored for exercise. Therefore, it is essential that you:

1. Get energy back to the muscles within 15-30 minutes after practice, lifting, conditioning 2. Have snacks like a granola bar, chocolate milk, fruits, yogurt, nuts and turkey or peanut

butter sandwiches readily available to refuel fast.

Fluids

Athletes think hydration doesn’t matter in the weight room. In fact, research shows that properly hydrated resistance trained weigh lifters can lift more than those who are dehydrated. Here’s how to do it:

1. Remember fluids throughout the day. This may be as simple as grabbing a sports drink first thing in the morning, then using fountains, water bottle, etc. for drinking the rest of the day.

2. Hydrate 2-3 hours before training. Athletes should aim for at least 16 oz. (2 cups) of fluid at this time and an additional 8 oz. prior to lift/conditioning.

3. Drink before, during and after training. Sports drinks, like Gatorade can help ward off dehydration and muscle cramps because they help replenish both fluid and electrolytes (i.e., sodium, potassium) lost in sweat without over drinking.

Food Choices that MUST be Consumed

1. Carbohydrates-whole grain cereal, oatmeal, whole gain and dark breads, stoned-wheat and whole grain cracker and popcorn

2. Fruits- citrus fruits, bananas, oranges, cantaloupe, kiwi or strawberries 3. Vegetables-broccoli, spinach, peppers, tomatoes, cauliflower, kale, lettuce, asparagus 4. Protein-chicken, turkey, fish, canned beans, natural peanut butter 5. Dairy-low fat milk, yogurt and cheese 6. Fats (limit)-walnuts, almonds, olive and fax oil

Warm‐up **10 yd/20y **

1. down/back jog

2. skips for height

3. skips for distance

4. backward A skips/backward B skip

5. lateral skips right

6. lateral skips left

7. high knees/butt kicks

8. backward high knees/backward butt kicks

9. 50% run

10. straight leg march/inverted toe touch

11. Knee hugs/jog

12. Walking quads/jog

13. Cradle/jog

14. Right shuffle

15. Left shuffle

16. Carioca

17. Carioca

18. Tapioca right

19. Tapioca left

20. Side lunge (right)

21. Side lunge (left)

22. 75% run

23. Frog hops

24. Right leg hops

25. Left leg hops

26. Right leg hops backward

27. Left leg hops backward

28. Lateral hops (right lead)

29. Lateral hops(left lead)

30. Lateral hops (right trail)

31. Lateral hops (left trail)

32. 100% run

33. Backward jog

34. 100% run

35. Backward sprint

36. Backward sprint right turn

37. Backward sprint left turn

38. Backward sprint right turn

39. Backward sprint left turn

40. 100% sprint

Abs/low back Circuits Circuit #1

1. wipers w/legs at 90 x12 ea.

2. full‐sit up‐ft on ground 2x15

3. SL back bridge x12 ea.

4. side bridge crunch x 15

5. pointers 2x10 ea.

6. supermans 2x 12 w/pause (hands and feet off the ground the whole time)

7. crunches w/feet off the floor x50

**add 2 additional reps to each exercise everytime you do this circuit**

Circuit #2

1. rockers x20 ea.

2. scorpions 2x12

3. straight leg side crunch x15 ea.

4. seated mb partner side toss x 12 ea

5. partner oblique crunches w/mb x20 ea.

6. twister w/feet up 2x 30 ea.

7. aquaman x 12 w/pause (hands and feet off the ground the whole time)

**add 2 additional reps to each exercise everytime you do this circuit**

Circuit #3

1. V‐up 2 x 25

2. Bicycle 2 x 50 each

3. Russian Twists w/wt. 2 x 25 each

4. Wipers 2 x 20 each

5. Side Bridge 1:00 each

6. Pointers x 15 each

**add 2 reps and :10 to the side bridge every time you do this circuit**

Circuit #4

1. Side bridge crunch w/twist x 20 each

2. Oblique crunches 2 x 30 each

3. Pause Crunches x 30

4. Supermans x 15 each

5. Heel Touches x 50 each

6. Single Leg Back Bridge x 20 each

**add 2 additional reps to each exercise every time you do this circuit**

Circuit #5

1. Full sit‐up x 40

2. Aquaman x 15 each

3. Toe touches x 20

4. Pointers x 20 each

5. Cross‐overs x 25 each

6. Double leg Back Bridge 1:15 hold

**add 2 reps and :10 to the back bridge every time you do this circuit**

Circuit #6

1. Bicycle :30

2. V‐ups :30

3. Russian Twists :30

4. Aquamans :30

*:20 rest between sets*

*add :05 to each exercise every time you do this circuit

*go thru 2‐3 times*

Circuit #7

1. Toe touches x 20

2. Right hand to outside of left foot x 20

3. Left hand to outside of right foot x 20


5. Crunch with feel on ground x 20

6. Supermans x 15

7. Toe touches x 20

8. Crunch with feet off ground x 20


10. Front bridge w/march x 20 each

11. Back bridge x 20

12. **add 2 additional reps to each exercise every time you do this circuit**

Circuit #8

1. Full sit‐up x 50

2. Side bend w/at least 50 lb 2 x 25 each

3. Aquamans x 20 each

4. Russian twists 2 x 50 each

5. Bicycles 2 x 50 each

6. Pointers 2 x 15 each

7. Back bridge 1:00

8. Front bridge 1:00

**add 2 reps and :10 to the bridges every time you do this circuit**

Day 1

REPS 9-May 16-May 23-May 30-May 6-Jun 13-Jun

14

12

10+

EXERCISE

SQUATS+ 8 SQUAT JUMPS AFTER EACH

SET

ALT. PRO. ↑

12 EA.

15

12

DB LUNGES

RDL'S-SAME WEIGHT FOR BOTH 12

10+

12

10

WEIGHT FOR BOTH SETS

BENCH (DB/BAR)

8+

12

10

8+

SEATED ROW

12 EA.

10+ EA.

12

10

DB Front & Side Raise

WIDE LAT PULLDOWNS

8+

30

AB CIRCUIT

U OWNS

ADJUSTMENTS:

BW INNER HIP

NAME___________________

1. WEIGHTED PAUSE CRUNCH – 50 REPS

2. FRONT BRIDGE HOLD – 60 SEC

3. RIGHT ELBOW LEFT KNEE – 35 REPS

4. LEFT ELBOW RIGHT KNEE – 35 REPS

5. SIDE CRUNCHES – 30 RT & LT

6. SHOVEL CRUNCHES – 10 – 30 REPS

7. SIDE CRUNCH – 20 RT & LT

8. BACK BRIDGE – 50 REPS PAUSE AT TOP

*CAN REPEAT SEQUENCE 2 – 3 X AS BECOMES EASIER

Day 2

REPS 11-May 18-May 25-May 1-Jun 8-Jun 15-Jun

14

12

10+

EXERCISE

LEG PRESS

12

10+

12

10

REVERSE LUNGES

SIDE LUNGES

12-15

2 X 15

12+

12+

INVERTED ROW-1ST=OH, 2ND=UH

MR OUTER HIP

CALF RAISES

12

10

8+

15

DECLINE BENCH

15

12

10+

12SHOULDER PRESS

ONE ARM ROW

10+

15

12+

ADJUSTMENTS

UPRIGHT ROW

AB CIRCUIT

NAME

ADJUSTMENTS:

NAME___________________

Day 3

REPS 13-May 20-May 27-May 3-Jun 10-Jun 17-Jun

12

10

8+

EXERCISE

INCLINE (BAR/DB)

MAX

MAX

MAX

20

CHIN-UPS- NEGATIVES IF

NECESSARY (8MINIMUM)

20

20

12

12+

SHRUGS

DB REAR DELT12

start narrow 15 18 20 22 25 28

3X10

3X10

10 11 12 13 14 15

BICEPS

3 WAY PUSH-UP

TRICEPS

10 11 12 13 14 15

10 11 12 13 14 15

14

12DEADLIFTS + 5 LUNGE JUMPS AFTER

EACH SET

SL BENCH SQUAT

10+

12

12+

AB CIRCUIT

HAMSTRING CURLS

NAME

ADJUSTMENTS:

NAME___________________

DAY 1 JUNE/JULY

REPS 21-Jun 28-Jun 5-Jul 12-Jul 19-Jul 26-Jul

12

10

8+

EXERCISE

SQUATS

10

12

12+

2X 10 12 14 16 18 20

SIDE LUNGES

LEG CURLS-SLOW AND UNDER CONTROL

SL BACK BRIDGE

2X 12 14 16 18 20 22

75 80 85 90 95 100

10

10BENCH (DB/BAR)

HANGING LEG RAISES

MB SQUEEZE+CRUNCH

8+

10

10

8+

( )

SEATED ROW

8+

12

10+

12

SEATED SHOULDER

PRESS

UH LAT PULLDOWN 10+

15

ANKLE CIRCUIT

DB EXTERNAL ROTATION

ADJUSTMENTS

PULLDOWN

AB CIRCUIT

NAME

ADJUSTMENTS:

NAME___________________

DAY 2 JUNE/JULY

REPS

10

10+

8 MIN.CHIN-UPS- 8 SEC. NEG. IF

EXERCISE

INCLINE (BAR/DB)

BW X MAX

8 MIN.

BW X MAX

10DB UPRIGHT ROW

NEEDED

DIPS- 8 SEC. NEG. IF

NEEDED

10+

10

10+

15

INCLINE ROW

DB UPRIGHT ROW

SHRUGS15

YOUR CHOICE

YOUR CHOICE

14

SHRUGS

BICEPS

TRICEPS

LEG PRESS OR

10+

10

10

12

LEG PRESS OR DEADLIFTS

REVERSE LUNGES

12

12

X12-15

X12 EA.

MR ANKLE

A C C

GROIN CIRCUIT

RDL

AB CIRCUIT

NAME

ADJUSTMENTS:

NAME___________________

men soccer workout jacksonville university

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