Senior Year Soccer Training

[JustinBowling]

Weekly Plan

Monday: Distance running, soccer with team, plyometrics, abs and pushups.
Tuesday: HIIT Sprints, medicine ball exercises, work on my goal kicks and punts.
Wednesday: Distance running, plyometrics, soccer with team, abs, and pushups.
Thursday: Distance running, olympic weight lifting.
Friday: Distance running, plyometrics, abs and pushups.
Saturday: HIIT sprints, medicine ball exercises, work on goal kicks and punts.
Sunday: Hills or bleachers.

(Swim laps at the end of every workout.)

Tuesday 6/20/:
HIIT Sprints, sprinted 8 straights, walked 8 curves. (Need to finish all 10 next time.)
Swam freestyle. 3 sets of 3 times down and back.

[JustinBowling]

Wednesday:
Ran 4 miles (stopped twice)
Pullups: 5, 3, 2, 2
Incline Bench: 30 lbs, 12, 12, 12, 12 (go up)
Barbell Curls: 15 lbs on each side: 10, 10, 10 (go up 5 lbs.)
Skull Crushers: 15 lbs on each side: 10, 10, 10 (go up 2.5 lbs.)
Calf Raises: 20 lbs. in each hand: 8, 8, 8, 8 (go to 25 lbs.)
Perfect Pushups (close grip): 15, 13, 8
8 minute abs: level 1
Swam freestyle: 3 sets of 3 times down and back.

[JustinBowling]

Thursday:
Ran four miles

Power Cleans: 5 sets of 3 reps: 115 lbs. (to get the technique) go to 150 lbs.
Front Squats: 5 sets of 5 reps: 35 lbs. on each side. go to 45 lbs on each side.
Power Snatches: 5 sets of 5 reps: 65 lbs. go up to 80 lbs.
Push Jerk: 5 sets of 5 reps: 65 lbs. go up to 80 lbs.

[JustinBowling]

Friday:
Ran five miles, stopped twice, might have been the heat.

Ankle jumps: 8, 12, 16, 20, 24
Standing broad jumps: 4 sets of 6 reps
Tuck jumps: 3 sets of 10 reps
Low Drop jumps: 4 sets of 5 reps

Full squat: 35 lbs on each side: 8, 8, 8, 8
Split squats: 25 lb. dumbbells: 8, 8, 8
Glute ham raises: 12, 12, 12
Bench press: 115 lbs: 6, 8, 8, 8 (go up to 135 lbs.)
Upright row: 25 lb dumbbells: 8, 8, 8, 8
Lateral raises: 15 lb dumbbells: 10, 10, 10

Do pushups and abs tomorrow morning.

[JustinBowling]

Saturday:

Ran HIIT sprints: 6 laps, sprint 200 M and then walk 200 M.

Medicine ball: practice throws: 15 times

Pushups: outer chest 15, 15, 10

8 minute abs: level 1

[JustinBowling]

Sunday:

5 minutes of jumping rope.

Ran 6 hills medium length, medium slope (columbia)

Medicine ball exercises (add another leg exercise)

Swam 3 sets of 3 down and back laps.

[JustinBowling]

Monday:

Ran 3.25 miles and stopped once

Rim Jumps - 3 Sets x 10 Reps (2 Sets x 10 Reps Week 4)
Standing Broad Jumps - 4 Sets x 6 Reps (2 Sets x 6 Reps Week 4)
Tuck Jumps - 3 Sets x 10 Reps (2 Sets x 10 Reps Week 4)
Ankle Jumps - 8, 12, 16, 20, 24

Full squats: 4 sets x 8 reps 40 lbs on each side (go up)
Split Squats: 3 sets x 8 reps 25 lb dumbbells
Glute-Ham raises: 3 sets x 12 reps
Bench Press: 4 sets x 8 reps 135 lbs.
Rows: 4 sets x 8 reps 25 lb dumbbells
Lateral Raises: 4 sets x 10 reps 15 lb dumbbells

Perfect Pushups: 3 sets: 18, 12, 9
8 minute abs: level 1

[JustinBowling]

Tuesday:

15 goal kicks: 5 left, 5 right, 5 middle.
9 punts: 3 left, 3 right, 3 middle.

HIIT sprint's: 300M sprint, walk 100 M 4 reps

Swam laps: 3 sets of 3 times down and back.

[JustinBowling]

Wednesday:

Played soccer for an hour

Ran four miles.

Pullups: 7, 4, 4, 3
Incline Benchpress: 4 sets x 12 reps: 35 lbs 12, 12, 12, 12 (go up 5 lbs)
Barbell Curls: 3 sets x 10 reps: 55 lbs 10, 10, 10 (sgo up 2.5 lbs)
Skull crushers: 3 sets x 10 reps: 50 lbs 10, 10,
Calf Raises: 4 sets x 8 reps: 8, 8, 8, 8

Pushups (Close grip): 3 sets 18, 15, 10
8 minute abs: level 1

Soccer practice for an hour and a half.

Full body medicine ball workout.

[JustinBowling]

Thursday:

Ran four miles

Power Cleans: 5 sets of 3 reps: 100 lbs.
Front Squats: 5 sets of 5 reps: 40 lbs on each side. (go up to 50 lbs.)
Power Snatches: 5 sets of 5 reps: 75 lbs.
Push Jerk: 5 sets of 5 reps: 85 lbs.

[JustinBowling]

Friday:

Rim jumps: 3 sets x 10 reps
Standing broad jumps: 4 sets x 6 reps
Tuck Jumps: 3 sets x 10 reps
Ankle jumps: 8, 12, 16, 20, 24

Full Squats - 4 Sets x 6-8 Reps 50 lbs on each side (go up)
Split Squats - 3 Sets x 8-10 Reps 25 lb dumbbells (go up)
Glute-Ham Raises - 3 Sets x 10-12 Reps
Bench Press - 4 Sets x 6-8 Reps 135 lbs go up to 145 lbs.
Rows - 4 Sets x 6-8 Reps 25 lb dumbbells (go up)
Lateral Raises - 3 Sets x 8-10 Reps 15 lb dumbbells
Perfect pushups: (outer chest) 20, 14, 10
Eight minute abs: level 1

[JustinBowling]

Saturday:

15 medicine ball throws

HIIT Sprints: run 250 M walk 150 M 5 reps AVG time was 43 seconds.

[JustinBowling]

Sunday:

Hills: 4 sets of long hills/ weak incline

medicine ball workout tomorrow.

[JustinBowling]

Monday:

Rim Jumps: 3 sets x 10 reps
Standing Broad Jumps: 4 sets x 6 reps
Tuck Jumps: 3 sets x 10 reps
Ankle Jumps: 8, 12, 16, 20, 24

Full Squats: 4 sets x 6 reps 60 lbs each side
SPlit Squats: 3 sets x 8 reps 30 lbs.
Glute-ham raises: 3 sets x 12 reps
Bench Press: 4 sets x 6 reps 145 lbs (go up to 150 lbs.)
Rows: 4 sets x 6 reps 30 lbs.
Lateral raises: 3 sets x 8 reps 15 lbs.

Perfect Pushups: (normal) 20, 15, 11
Eight minute abs: level 2

Medicine Ball workouts.

[JustinBowling]

Tuesday:

HIIT Sprints: Sprint 10 straights, walk 10 curves

[JustinBowling]

Wednesday:

Hills: short hill, strong incline 2 sets of 3 hills. Too hot.

Pullups: 6, 5, 4, 4
Incline Bench: 4 sets x 12 reps 40 lbs.
Barbell curls: 3 sets x 8 reps 60 lbs.
Skull Crushers: 3 sets x 8 reps 50 lbs. (go up)
Calf raises: 4 sets x 8 reps

Perfect Pushups: 3 sets (inner Chest) 22, 16, 10
Eight minute abs: level 2

[soccerdad5]

Where did you get your workout training? Have you changed your diet at all?

[JustinBowling]

Where did you get your workout training? Have you changed your diet at all?

Numerous sites, and I have tweaked it myself. I can't post links yet, sorry, but if you google: "Whats the best form of HIIT" "What is the best plyometrics workout" and "Athletes and the olympic lift" you should be able to find them all. They are all from this site, and I have been making some great gains.

I have changed my diet, tried to make it more healthy, and I take protein supplements now, but the diet has been the hardest part to stick to for me though. I have lost 7 pounds so far.

[JustinBowling]

Updated running schedule

Monday: off
Tuesday: HIIT sprints
Wednesday: Short hills (run in sets)
Thursday:Bleachers
Friday:Long run day
Saturday: HIIT sprints
Sunday: Long hills

[JustinBowling]

Thursday:

Ran four bleachers

Power Cleans: 5 sets of 3 reps: 100 lbs.
Front Squats: 5 sets of 5 reps: 50 lbs on each side.
Power Snatches: 5 sets of 5 reps: 75 lbs.
Push Jerk: 5 sets of 5 reps: 85 lbs. (go up)

Medicine ball workouts.

[JustinBowling]

Friday:

On-box jumps: 4 sets x 5 reps
Standing Broad Jumps - 4 Sets x 6 Reps
Tuck Jumps - 3 Sets x 10 Reps
Low Drop Jumps - 4 Sets x 5 Reps

Full Squats - 4 Sets x 6 Reps 60 lbs on each side
Split Squats - 3 Sets x 8 Reps 30 lb dumbbelsl
Glute-Ham Raises - 3 Sets x 12 Reps
Bench Press - 4 Sets x 6 Reps 150 lbs
Rows - 4 Sets x 6 Reps 30 lb dumbbells (try 35 lbs next time)
Lateral Raises - 3 Sets x 8 Reps 15 lb dumbbells

Perfect Pushups: (outer chest) 24, 16, 12
8 minute abs: level 2

[JustinBowling]

Saturday:

HIIT sprints: 6 200 M intervals: AVG time 32 seconds.

[JustinBowling]

Sunday:

Got tired no running..

will do it tomorrow after workout.

[JustinBowling]

Monday:

Rim Jumps: 3 sets x 10 reps
Standing Broad Jumps - 4 Sets x 6 Reps
Tuck Jumps - 3 Sets x 10 Reps
On-Box Jumps - 4 Sets x 5 Reps

Full Squats - 4 Sets x 6 Reps 60 lbs on each side (add 5 lbs to each side)
Split Squats - 3 Sets x 8 Reps 30 lb dumbbells
Glute-Ham Raises - 3 Sets x 12 Reps
Bench Press - 4 Sets x 6 Reps 150 lbs
Rows - 4 Sets x 6 Reps 30 lb dumbbells (try 35 lbs next time)
Lateral Raises - 3 Sets x 8 Reps 15 lb dumbbells

Perfect Pushups: (normal) 23, 18, 14
8 minute abs: level 2

[JustinBowling]

Tuesday:

Got lazy, didnt run, did medicine ball workouts only.

[JustinBowling]

Wednesday:

Trying to make up for yesterday:

Soccer practice for 2 hours, then ran HIIT Sprints: 4 reps of 300 M intervals, avg time of 55 seconds. (needs to be faster), worked on throws and goal kicks.

Time for a total upgrade of my workout, going to add a new exercise to compliment each muscle group that is being worked. Also going to start doing pushups on saturdays. Will upgrade again two weeks from now.

Weighted Pullups - 4 Sets: 6, 5, 4, 3.5
Close-Grip Front Lat Pulldowns: 4 sets x 8 reps 80 lbs. (went up to 100 lbs after two sets)
Incline Bench Press - 4 Sets x 10 reps 45 lb dumbbells
Dumbbell Flies- 4 sets x 10 reps 30 lb dumbbells
Barbell Curls - 3 Sets x 8 reps 60 lbs. (go to 65 lbs)
Zottman Curl: 4 sets x 8 reps 30 lb dumbbells ( went down to 25 lb dumbbells)
Skull Crushers - 3 Sets x 8 reps 60 lbs (go up to 70 lbs)
Bench dips- 5 sets x 12 reps (go to 14 reps)
Standing Barbell Calf Raises: 4 sets x 12 reps: 80 lbs on each side
Seated dumbbell Calf Raises - 4 Sets x 10 Reps 45 lb dumbbells

Perfect Pushups: (inner chest) 26, 17, 12
8 minute abs: level 2

[JustinBowling]

Thursday:

Had soccer practice for 2 hours, stayed after to work on defending crosses.

Power Cleans: 5 sets of 3 reps: 100 lbs.
Front Squats: 5 sets of 5 reps: 50 lbs on each side.
Power Snatches: 5 sets of 5 reps: 75 lbs. (go up to 80 lbs.)
Push Jerk: 5 sets of 5 reps: 100 lbs.

[JustinBowling]

Friday:

Ankle Jumps - 5 Sets: 8, 12, 16, 20, 24
Standing Broad Jumps - 4 Sets x 6 Reps
Tuck Jumps - 3 Sets x 10 Reps
Low Drop Jumps - 4 Sets x 5 Reps
Lateral Box Jumps - 4 sets x 6 reps


Full Squats - 4 Sets x 6 Reps 60 lbs on each side (have game today, no legs)
Dumbbell Squats - 4 sets x 8 reps 40 lbs. (add to next workout)
Split Squats - 3 Sets x 8 Reps 30 lb dumbbells (have game today, no legs)
Stiff-Legged Dumbbell Deadlift- 4 sets x 8 reps (add to next workout)
Glute-Ham Raises - 3 Sets x 12 Reps (have game today, no legs)
Barbell Glute Bridge: 4 sets x 6 reps (add to next workout)
Bench Press - 4 Sets x 6 Reps 150 lbs (go up to 160 lbs.)
Dumbbell Bench Press 4 sets x 8 reps 45 lbs.( go up to 50 lb dumbbells)
Rows - 4 Sets x 6 Reps 30 lb dumbbells
One-Arm Side Laterals 4 sets x 8 reps 15 lb dumbbells
Lateral Raises - 3 Sets x 10 Reps 15 lb dumbbells

Perfect Pushups: 3 sets: (outer chest) 28, 17, 15
8 minute abs level 2

Had our first preseason game, we won 6-1, it was pretty great.

[JustinBowling]

After the preseason classic, our team went 3-2, which isnt bad compared to last year, we went 0-4-1.

[JustinBowling]

Monday:

Ankle Jumps: 4 sets: 8, 12, 16, 20, 24
Standing Broad Jumps - 4 Sets x 6 Reps
Tuck Jumps - 3 Sets x 10 Reps
On-Box Jumps - 4 Sets x 5 Reps
Lateral Box Jumps - 4 sets x 6 reps

Full Squats - 4 Sets x 6 Reps 60 lbs on each side (went up to 70 lbs on each side after one set)
Dumbbell Squats - 4 sets x 8 reps 40 lbs.
Split Squats - 3 Sets x 8 Reps 30 lb dumbbells (go up to 35 lbs.)
Stiff-Legged Dumbbell Deadlift- 4 sets x 8 reps (go up to 35 lbs.)
Glute-Ham Raises - 3 Sets x 12 Reps
Barbell Glute Bridge: 4 sets x 6 reps (replace with new exercise)
Bench Press - 4 Sets x 6 Reps 160 lbs
Dumbbell Bench Press 4 sets x 8 reps 50 lb dumbbells (go up)
Rows - 4 Sets x 6 Reps 30 lb dumbbells
One-Arm Side Laterals 4 sets x 8 reps 15 lb dumbbells
Lateral Raises - 3 Sets x 10 Reps 15 lb dumbbells

Perfect Pushups- (normal) 26, 20, 15.5
8 minute abs- level 3 (go back to level 2 lol)