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History,Pride,Tradition
Kearny Style
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PRE SEASON SOCCER WORKOUT
This is a 3 day workout that is meant to be followed 5 days a week with a day to play and a day to rest. Rest when needed especially if your sore. Day 1 Abdominals Roman Chair- 3 sets, reps 20 Lying leg raises/throwdowns- 3 sets, reps 20 Twisting crunches- 3 sets, reps 12 Ball knee crunches- 3 sets, reps 12 ( always complete your ab routine After your upper body workout, these are very important for soccer ) Day 1 Cardio Treadmill- 40-60 min. intensity 65%/ long slow distance increase your distance every week. Day 1 Upper Body Bench Press- 3 sets, reps 15 / Go until failure and keep your rest under 1min 20 seconds for EVERYTHING Clean and Jerk- 3 sets, reps 8 / make sure you do this exercise properly Lat Pulldown- 3 sets, reps 15 / follow the instruction for the bench press Machine military press ( shoulder press )- 3 sets, reps 15 Barbell curls- 3sets, reps 15 Tricep pulldowns- 3 sets, reps 15 Day 2 Lower Body Squats- 3 sets, reps 20 / this is for explosive power.next time complete lunges instead keep switching back and forth. Dead lift- 3 sets, reps 12 / super strong hamstrings will develop Leg extension- 3 sets, reps 12 Leg curl or Hamstring curl- 3 sets, reps 12 / make sure you go to failure and increase your weight each workout. Standing calf raises- stes 3, reps 20 / VERY IMPORTANT !!! try to increase your weight on this every workout. make sure you go to failure Day 3 Cardio Treadmill- duration 30 min. Intensity 90% / try to complete 2 of the speed conditioning drills that are pre programed every week and push yourself. order of the workout; 1 Warm up 2 Weight lifting/resistance training 3 cardio 4 Cooldown 5 Stretching/ flexibility exercises All workouts benefit from changing the sets, weight and reps week to week. This will help prevent a plateau. Some examples Week 1- 6-8 reps, 4 sets- Muscle Mass Week 2 - 12-15 reps, 3-4 sets- defenition Week 3- 1-3 reps, 5 sets- power Week 4- 8-10 reps, 3 sets These are only examples if you wish to change up your routine
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