2015 men’s soccer€¦ · summer training program “run so as to win” 1 corinthians 9:24-27...

“RUN SO AS TO WIN” 1 Corinthians 9:24-27

2015 MEN’S SOCCER SUMMER TRAINING

PROGRAM


MEN’S SOCCER

Friday, May 15, 2015 Warriors, In these pages are the calendars, logs, and descriptions for your Summer Training Program. The program includes three main components:

Strength Training;

Speed and Speed Endurance Training;

Soccer Activity, and; There also are some additional recommendations on NUTRITION and WARMUP & RECOVERY that should aid your progress toward the Fall 2015 semester.

OVERALL, your focus for the summer, as with all periods during the year, should be: 24 Do you not know that the runners in the stadium all run in the race, but only one wins the prize? Run so as to win.

25 Every athlete exercises discipline in every way. They do it to win a perishable crown, but we an imperishable one. 26 Thus I do not run aimlessly; I do not fight as if I were shadowboxing. 27 No, I drive my body and train it, for fear that, after having preached to others, I myself should be disqualified.

We have begun to evaluate our performances against these bolded words. Continue to be critical of your efforts with these principles in mind. For those in the Ft. Wayne area, we will prepare a weekly schedule of activity at Indiana Tech and hope that many will take advantage of those training and functional opportunities. I look forward to working with you over the next few months and wish you nothing but the best as you continue to prepare for the 2015 season. Please do not hesitate to call if there is anything I can do and, always, “Run so as to win.” In soccer,

David Bokhart 260-403-9686 (Mobile)


Indiana Tech Men’s Soccer – May 2015

Sun Mon Tue Wed Thu Fri Sat 1 2

3

4

5 6 7

8 9

10

11

12 13 14 15

16

17

18 WEEK 1 STRENGTH A

19 SPEED ENDURANCE SOCCER TRAINING ACTIVITY

20 SPEED ENDURANCE STRENGTH B


22 STRENGTH A

23

24 SOCCER MATCH ACTIVITY

25 WEEK 2 STRENGTH A




29 STRENGTH A

30



Indiana Tech Men’s Soccer – June 2015

Sun Mon Tue Wed Thu Fri Sat 1

WEEK 3 STRENGTH A




5 STRENGTH A

6


8 WEEK 4 STRENGTH A




12 STRENGTH A

13


15 WEEK 5 STRENGTH C


17 SPEED ENDURANCE STRENGTH D


19 STRENGTH C

20






26 STRENGTH C

27





Indiana Tech Men’s Soccer – July 2015


SPEED ENDURANCE STRENGTH D


3 STRENGTH C

4


6 WEEK 8 STRENGTH C




10 STRENGTH C

11


13 WEEK 9 STRENGTH E


15 SPEED ENDURANCE STRENGTH F


17 STRENGTH G

18






24 STRENGTH G

25






31 STRENGTH G


Indiana Tech Men’s Soccer – August 2015







7 STRENGTH G

8


10




14

15


17




21

22

23

24

25

26

27

28

29

30

31

Indiana Tech Men's Soccer Summer 2015 Fitness Program Weeks 1-4 -- Legs/Glutes Part 1

Wo

rko

ut

A -

- L

egs,

Glu

tes

Bul

garia

n S

plit

Squ

at (

2 se

ts o

f 8-1

0)B

arbe

ll S

quat

(2

sets

of 8

-10)

Goo

d M

orni

ng (

2 se

ts o

f 8-1

0)S

ingl

e-Le

g C

url (

2 se

ts o

f 8-1

0)S

ingl

e-Le

g S

tand

ing

Cal

f Rai

se (

2 se

ts o

f 8-1

0)W

ork

ou

t B

Alte

rnat

ing

Dum

bbel

l Ben

ch P

ress

(8

reps

eac

h ar

m, 3

set

s) -

SU

PE

RS

ET

W R

OW

Dum

bbel

l Ben

t Ove

r R

ow (

8 re

ps e

ach

arm

, 3 s

ets)

Dum

bell

Tw

istin

g S

houl

der

Pre

ss (

8 re

ps, 3

set

s) -

SU

PE

RS

ET

W T

RIC

EP

PU

SH

DO

WN

Tric

ep P

ushd

own

(8 r

eps,

3 s

ets)

Lat P

ulld

own

(8 r

eps,

3 s

ets)

- S

UP

ER

SE

T W

UP

RIG

HT

RO

W

Upr

ight

Row

(8

reps

, 3 s

ets)

Clo

se G

rip B

ench

Pre

ss (

8 re

ps, 3

set

s) -

SU

PE

RS

ET

W B

AR

BE

LL C

UR

LS

Sup

er T

hree

Bar

bell

Cur

ls (

3 se

ts)

WEEK 1 - DAY 1

DAY 2

DAY 3

WEEK 2 - DAY 1

DAY 2

DAY 3

WEEK 3 - DAY 1

DAY 2

DAY 3

WEEK 4 - DAY 1

DAY 2

DAY 3

DEMO VIDEOS

Workout B

Alternating DB Bench

Dumbbell Bent Over Row

Dumbbell Twisting Shoulder Press

Tricep Push Down

Lat Pull Down

Upright Row

Close Grip Bench

Super 3 Barbell Curls (Do 3 each, not 7)

https://www.youtube.com/watch?v=25dLj7_NyLM

https://www.youtube.com/watch?v=pYcpY20QaE8

https://www.youtube.com/watch?v=ifVfrYm0TC4

https://www.youtube.com/watch?v=2-LAMcpzODU

https://www.youtube.com/watch?v=X5n55mMqSUs

https://www.youtube.com/watch?v=amCU-ziHITM

https://www.youtube.com/watch?v=HsttAKVbMr0

https://www.youtube.com/watch?v=4ZYNwARqHF0

Indiana Tech Men's Soccer Summer 2015 Fitness Program Weeks 5-8 -- Legs/Glutes Part 2

Wo

rko

ut

C -

- L

egs,

Glu

tes

Ove

rhea

d S

quat

(3

sets

of 6

-8 r

eps)

Bar

bell

Hac

k S

quat

(3

sets

of 6

-8 r

eps)

Sw

iss

Bal

l Hip

Ext

enst

ion

(3 s

ets

of 6

-8 r

eps)

Dum

bbel

l Cal

f Jum

p (3

set

s of

6-8

rep

s)S

ingl

e-Le

g B

ack

Ext

ensi

on (

3 se

ts o

f 6-8

rep

s)W

ork

ou

t D

Incl

ine

Ben

ch P

ress

(8

reps

, 3 s

ets)

- S

UP

ER

SE

T W

PU

SH

UP

Pus

h U

p (m

ax r

eps,

3 s

ets)

Rev

erse

Grip

Pre

ache

r C

url (

8 re

ps, 3

set

s) -

SU

PE

RS

ET

W T

RIC

EP

PR

ES

S

Dum

bbel

l Tric

ep P

ress

(8

reps

, 3 s

ets)

Bac

k E

xten

sion

(8

reps

, 3 s

ets)

- S

UP

ER

SE

T W

CA

BLE

RO

W

Cab

le R

ow (

8 re

ps, 3

set

s)M

ilita

ry P

ress

(8

reps

, 3 s

ets)

- S

UP

ER

SE

T W

SH

RU

G

Shr

ug (

8 re

ps, 3

set

s)

WEEK 5 - DAY 1

DAY 2

DAY 3

WEEK 6 - DAY 1

DAY 2

DAY 3

WEEK 7 - DAY 1

DAY 2

DAY 3

WEEK 8 - DAY 1

DAY 2

DAY 3

DEMO VIDEOS

Workout D

Incline Bench Press

Push Up

Reverse Grip Preacher Curl

Dumbbell Tricep Press

Back Extension

Cable Row

Military Press

Shrug

https://www.youtube.com/watch?v=DbFgADa2PL8

https://www.youtube.com/watch?v=PyYbM9QApDE

https://www.youtube.com/watch?v=YbX7Wd8jQ-Q

https://www.youtube.com/watch?v=ph3pddpKzzw

https://www.youtube.com/watch?v=GZbfZ033f74

https://www.youtube.com/watch?v=2yjwXTZQDDI

https://www.youtube.com/watch?v=NAqCVe2mwzM

Indiana Tech Men's Soccer Summer 2015 Fitness Program Weeks 9-12 -- MLS PRO WORKOUT

Wo

rko

ut

E

1 -

Box

Spl

it Ju

mps

(5

reps

eac

h le

g, 3

set

s)2

- T

rap

Bar

Dea

dlift

(5

reps

, 6 s

ets)

3a -

Ket

tlebe

ll S

plit

Squ

at (

10 r

eps

each

leg,

3 s

ets)

- S

UP

ER

SE

T W

PU

SH

UP

S

3b -

Tra

ditio

nal P

ush

Up

(8 r

eps,

3 s

ets)

4a -

Yog

a B

all L

eg C

url (

8 re

ps, t

wo

sets

) -

SU

PE

RS

ET

W L

AN

DM

INE

PR

ES

S /

DE

AD

BU

G

4b -

Hal

f Kne

elin

g La

ndm

ine

Pre

ss (

8 re

ps, 2

set

s)4c

- K

ettle

bell

Dea

g B

ug (

8 re

ps, 2

set

s)5

- T

empo

Squ

at (

60 s

econ

ds, 3

set

s)W

ork

ou

t F

1 -

Box

Jum

p (5

rep

s, 3

set

s)2

- R

oman

ian

Dea

dlift

(10

rep

s, 3

set

s)3a

- D

oubl

e K

ettle

bell

Ste

p U

ps (

10 r

eps

each

leg,

3 s

ets)

- S

UP

ER

SE

T W

RO

W

3b -

Dum

bbel

l Ben

t Ove

r R

ow (

10 r

eps

each

arm

, 3 s

ets)

4a -

Fac

e P

ulls

(10

rep

s, 3

set

s) -

SU

PE

RS

ET

W P

LAN

K

4b -

Pla

nk (

30 s

econ

ds, 3

set

s)5

- F

arm

er's

Wal

k (3

0 ya

rds,

3 s

ets)

Wo

rko

ut

G

1 -

Ket

tlebe

ll F

ront

Squ

ats

(5 r

eps,

6 s

ets)

2a -

Sin

gle

Leg

Rom

ania

n D

ead

Lift

(10

reps

eac

h le

g, 3

set

s) -

SU

PE

RS

ET

W P

US

H U

P

2b -

T P

ush

Up

(8 r

eps,

3 s

ets)

3a -

Tric

ep P

ushd

own

(10

reps

, 3 s

ets)

- S

UP

ER

SE

T W

CU

RLS

/ R

OLL

OU

TS

3b -

Alte

rnat

ing

Dum

bbel

l Cur

ls (

10 r

eps,

3 s

ets)

3c -

Ab

Whe

el R

ollo

uts

(8 r

eps,

3 s

ets)

4 -

Ket

tlebe

ll G

oble

t Squ

at (

60 s

econ

ds, 3

set

s)

WEEK 9 - DAY 1

DAY 2

DAY 3

WEEK 10 - DAY 1

DAY 2

DAY 3

WEEK 11 - DAY 1

DAY 2

DAY 3

WEEK 12 - DAY 1

DAY 2

DAY 3

DEMO VIDEOS

Workout E

Box Split Jumps

Trap Bar Deadlift

Kettlebell Split Squat

Push Up

Yoga Ball Leg Curl

Half-Kneeling Landmine Press

Kettlebell Dead Bug

Tempo Squats

Workout F

Box Jump

Romanian Dead Lift

Kettlebell Step Ups

Dumbbell Bent Over Row

Face Pull

Plank

Farmer's Walk

Workout G

Kettlebell Front Squats

Single Leg Romanian Dead Lift

T Push Up

Tricep Push Down

Alternating Dumbbell Curls

Ab Wheel Rollouts

Kettlebell Goblet Squat

OFF

https://www.youtube.com/watch?v=g4VAyecZcJA&feature=player_embedded

https://www.youtube.com/watch?v=WzvsIU9FW60

https://www.youtube.com/watch?v=i0PhgeIEiaA

https://www.youtube.com/watch?v=AlYugL1GHRc

https://www.youtube.com/watch?v=pniQHSjY7dc

https://www.youtube.com/watch?v=rOHNqMMgpMo

https://www.youtube.com/watch?v=3-okQp1-2pE

https://www.youtube.com/watch?v=hxldG9FX4j4

https://www.youtube.com/watch?v=JCXUYuzwNrM

https://www.youtube.com/watch?v=4_0Tpb5zOQM

https://www.youtube.com/watch?v=pYcpY20QaE8

https://www.youtube.com/watch?v=KC8mlDOYJ2I

https://www.youtube.com/watch?v=pSHjTRCQxIw

https://www.youtube.com/watch?v=92cwGLa-wdQ

https://www.youtube.com/watch?v=XAD2ybBktMQ

https://www.youtube.com/watch?v=5oiKWA-K6-g

https://www.youtube.com/watch?v=-SgeUqvNzag

https://www.youtube.com/watch?v=2-LAMcpzODU

https://www.youtube.com/watch?v=sAq_ocpRh_I

https://www.youtube.com/watch?v=PwqJTPsI6i0

https://www.youtube.com/watch?v=45dZiT5tSD8


SPEED SESSIONS

Complete a five-minute jog and dynamic stretch before the first set

Focus on the preparation of the feet for each change of direction

Do not stop the feet at any time – the goal is a seamless transition to the new direction

Keep the feet as close to the edge of the course and cones as possible. Avoid making wide turns at any

time.

Keep moving during the recovery period between sets (active recovery)


Speed Endurance Session A

100’s Run ten (10) 100-yard sprints, with a goal of 15 seconds or less for the spring portion. Recover back to the starting line in 45 seconds and begin the second run on each minute. You will work a total of ten (10) minutes per set. This session is easy to mark out on any soccer or football field. Rest five minutes after completing the first set of 10 runs and repeat. Add a third set, as your fitness allows.

Speed Endurance Session B 6-18-60 Shuttles Sprint back and forth between the six-yard box, 18-yard-box and midfield lines in 35 seconds or less. Rest for 25 seconds at the conclusion of each set. Begin the next set on each minute. After sets four (4) and seven (7), add an additional 30 seconds of rest time before the next run. You will work a total of ten (10) minutes per set. This session is easy to mark out on any soccer field. Rest five minutes after completing the first set of 10 runs and repeat. Add a third set, as your fitness allows.

Speed Endurance Session C “Carolinas” Shuttle run between cones at five (5), ten (10), 15, 20, and 25 yards. Run back to the starting line after sprinting each distance (5 back, 10 back, 15 back, etc.). Complete each set in 30 seconds or less, with a 30-second rest period in between each set. You should begin each set on the start of each minute, as with the previous exercises. Rest five minutes after completing the first set of 10 runs and repeat. Add a third set, as your fitness allows.

Speed Endurance Session D “Warrior Sprint Circuit” This test may be completed on a track or by running in straight lines on a soccer field for the required distances

Sprint: 6 x 50 yards (rest for 1 minute between sprints) Sprint: 4 x 100 yards (rest for 1 minute between sprints) Sprint: 2 x 200 yards (rest for 1.5 minutes between sprints) Sprint: 2 x 400 yards (rest for 2 minutes between sprints) Complete one set.


Speed Endurance Session E “Warrior Speed Circuit” Sprint-Backpedal Repeats

• Set up five cones in a straight line 5 yards apart. Number them 1-5. • Standing at Cone 1, lean and sprint to Cone 3. • Backpedal to Cone 2. Keep your core set, posture low and weight on the balls of your feet. • Change direction by driving with your legs and pushing into a full forward sprint toward Cone 4. When sprinting,

get your knees up to produce force and punch the ground with the balls of your feet. • Backpedal to Cone 3. • Change direction one last time and sprint past Cone 5. • Repeat 8-10 times.

Lean, Fall and Sprint • Stand with your feet hip-width apart and your body rigid from ankles to neck. • Lean forward until you actually start to fall, to the point where if you don't step, you will literally fall on your face.

This is critical to create forward momentum and approximate the angle required to accelerate effectively. Most people think they are leaning farther than they really are, so be brave!

• As you lean, rise up on the balls of your feet. Do not bend at the waist. • When driving out of the fall, move your knees and push off the ground with your legs to drive your body forward. • Keep your elbows bent at 90 degrees and swing your arms from the shoulder joint. • Keep your hands open and relaxed. • Sprint 10 to 20 yards. • Walk back for recovery. • Repeat 8 to 10 times.

Push-Up Starts • Set up two cones 20 yards apart. • Lie down on your stomach at Cone 1 with your hands in a push-up position. • On cue, get up and sprint past the second cone. • While sprinting, stay low for as long as you can. • Jog back to the beginning for recovery. • Perform 6 to 8 reps.

Flying Sprints • Set up two cones 20 yards apart and a third cone 10 yards past Cone 2. • Stride out at 75 percent of full speed from Cone 1 to Cone 2. • Fall to your acceleration angle and push to full speed before passing Cone 3. • Jog back to the beginning for recovery. • Perform 6 to 8 reps. • For variety, the first part can be a shuffle instead of striding out.


Speed Endurance Session F BRAZIL RUN This session is arguably the most physically demanding of the speed sessions. Each workout will take between 45 and 60 minutes. Be sure to prepare for the activity with a thorough warm-up. Complete this session on a soccer field or another large open grass area. The first set of runs is over a 100-yard area. Sprint three lengths (up-back-up) four times, resting three times the duration of the run between each set. Example, if you run the set in one minute, rest three minutes before starting the second set. Target: 49-52 seconds. The second set of runs is over a 50-yard area. Sprint four lengths (up-back-up-back) five times, resting three times the duration of the run between each set. Target: 33-36 seconds. The third set of runs is over a 35-yard area. Sprint four lengths (up-back-up-back) six times, resting three times the duration of the run between each set. Target: 24-28 seconds. The fourth and final set of runs is over a 20-yard area. Sprint four lengths (up-back-up-back) seven times, resting three times the duration of the run between each set. Target: 19-22 seconds. After completing the required sets at each length, rest five (5) minutes before starting the next distance.


WARM-UP & RECOVERY GUIDE


Dynamic Warm-Up UCLA WOMEN’S SOCCER http://www.stack.com/video/51046067001/ucla-womens-soccer-dynamic-warmup/ UNIVERSITY OF MARYLAND MEN’S SOCCER http://www.stack.com/video/2767820001/maryland-mens-soccer-dynamic-warmup/ HOUSTON DYNAMO GK WARMUP http://www.stack.com/2008/03/01/houston-dynamos-dynamic-warm-up-for-goalies/

Stretching / Post Work-Out Considerations DUKE UNIVERSITY MEN’S SOCCER http://www.stack.com/2009/03/01/duke-mens-soccer-cool-down/ UNIVERSITY OF MARYLAND MEN’S SOCCER http://www.stack.com/2005/09/01/flexibility-routine-with-maryland-soccer/

Yoga for Athletes http://www.stack.com/2012/10/18/yoga-warm-up-cool-down/

Recommended General Resources

www.stack.com www.menshealth.com/

http://www.stack.com/video/51046067001/ucla-womens-soccer-dynamic-warmup/

http://www.stack.com/video/2767820001/maryland-mens-soccer-dynamic-warmup/

http://www.stack.com/2008/03/01/houston-dynamos-dynamic-warm-up-for-goalies/

http://www.stack.com/2009/03/01/duke-mens-soccer-cool-down/

http://www.stack.com/2005/09/01/flexibility-routine-with-maryland-soccer/

http://www.stack.com/2012/10/18/yoga-warm-up-cool-down/

http://www.stack.com/

http://www.menshealth.com/


NUTRITION GUIDE


Sample Breakfasts • Oatmeal with raisins and walnuts; skim milk • Whole-grain bagel with peanut butter and banana; skim milk • Low fat yogurt with granola and strawberries; 100 percent orange juice • Whole-grain cereal with skim milk and blueberries; 100 percent orange juice Post-workout, opt for a recovery snack within 30 minutes. During this window of time, muscles are ready to soak up carbohydrates that restore glycogen and protein to rebuild your muscles. Research shows that a ratio of four carb grams to one protein gram is optimal for muscle recovery. Recovery snack options

16 oz. of low fat chocolate milk or a commercial recovery shake

16-oz. smoothie made with low fat yogurt; frozen berries

Energy bar with about 40 grams of carbs and 10 grams of protein; water Within two hours of the recovery snack, follow up with a balanced meal containing lean protein, complex carbohydrates, fruits or vegetables and low fat milk. This meal will continue the recovery process. Performance-Enhancing Lunches

Bean burrito with whole wheat tortilla, black beans, cheese, lettuce, tomato, green peppers, avocado and rice; fruit salad; skim milk

Large garden salad with grilled chicken strips and light dressing; large whole grain roll; fresh fruit; skim milk

Tuna salad made with low fat mayo in a whole-grain pita; carrots or green pepper strips; apple; skim milk

Whole-grain bread or tortilla with turkey breast, tomato, lettuce, mustard; fresh fruit and yogurt; 100 percent fruit juice

To keep the slow infusion of nutrients delivered to your muscles, eat every three to four hours. Include an afternoon snack between lunch and dinner. Nutrient-packed afternoon snacks

Apple with peanut butter

Hummus on whole-grain pita

Bowl of whole-grain cereal with skim milk Sample Dinners

Grilled fish; roasted red potatoes; broccoli and carrots; whole-grain baguette; skim milk

Barbeque skinless chicken breast; brown rice; asparagus; spinach salad with light dressing; skim milk

Lean beef or vegetarian bean chili with cheese; corn bread; garden salad with light dressing; skim milk

Dinner provides nutrients that rebuild and repair your body overnight as you sleep and prepares you for your next workout. Other Considerations

PRE-MATCH Optimally, you will eat a high-carb, low-fat meal about 120 minutes before a match. Examples include a meat sandwich on WHEAT bread, with 1-2 servings of fruit or vegetables AND plenty of WATER. Water is the recommended pre-activity hydration beverage. Small doses of HONEY may be considered during breaks in match activity (half-time, etc.). Following an activity, you may choose a sport drink, CHOCOLATE MILK or other sport beverages to re-hydrate.

Eggs Eggs are an excellent source of protein. Starting your morning with them will get you off on the right foot. Although egg whites are an option, don't fear the yolk. Egg yolks provide several valuable health benefits and additional protein.

Oatmeal One of the best sources of carbohydrates and another great breakfast option. Oatmeal give you the energy you need to get going in the morning. Eat a bowl of oatmeal along with your eggs for a well-rounded breakfast.

Chicken or Turkey Breast The best way to eat chicken or turkey is skinless, to remove unnecessary fat. Breast meat is the leanest part of the bird, and you'll get plenty of protein.

Lean Ground Beef

Fruits and Vegetables Fruits and vegetables not only provide carbohydrates for energy, they also have vitamins and minerals for muscle growth. Some great options are apples, bananas, fresh berries, tomatoes, asparagus, cucumbers and mixed frozen veggies.

Beans Black beans are filled with protein and carbohydrates, which makes them a terrific option to go with lean meat in a meal.

Sweet Potatoes Another great carbohydrate option to add to a lean protein like ground beef. Sweet potatoes give you a big insulin spike, helping to drive protein and other nutrients to your muscles.

MEN’S SOCCER

1 Corinthians 9:24-27 24 Do you not know that the runners in the stadium all run in the race,

but only one wins the PRIZE? RUN so as to WIN. 25 Every athlete exercises DISCIPLINE in every way. They do it to win a

PERISHABLE crown, but we an IMPERISHABLE one. 26 Thus I do not run AIMLESSLY; I do not fight as if I were

SHADOWBOXING. 27 No, I DRIVE my body and train it, for fear that, after having preached

to others, I myself should be DISQUALIFIED.

2015 men’s soccer€¦ · summer training program “run so as to win” 1 corinthians 9:24-27...

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