Senior Year Soccer Training

[JustinBowling]

Trying tomorrow to max out. Going for the 200. I think I can get it considering I can bench 160 8-10 times.

[JustinBowling]

Wednesday:

Weighted Pullups - 4 Sets: 6, 5, 4, 3.5
Close-Grip Front Lat Pulldowns: 4 sets x 8 reps 110lbs.
Incline Bench Press - 4 Sets x 10 reps 50 lb dumbbells
Dumbbell Flies- 4 sets x 10 reps 35 lb dumbbells
Barbell Curls - 3 Sets x 8 reps 65 lbs.
Zottman Curl: 4 sets x 8 reps 25 lb dumbbells
Skull Crushers - 3 Sets x 8 reps 70 lbs
Bench dips- 5 sets x 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

[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 65 lbs on each side
Dumbbell Squats - 4 sets x 8 reps 45 lbs.
Split Squats - 3 Sets x 8 Reps 35 lb dumbbells
Stiff-Legged Dumbbell Deadlift- 4 sets x 8 reps 35 lbs
Glute-Ham Raises - 3 Sets x 12 Reps
Bench Press - 4 Sets x 6 Reps 165 lbs
Dumbbell Bench Press 4 sets x 8 reps 50 lbs.
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

[ItsNever2Late]

hey mate great journal im enjoying reading it . i have a few questions .

how old are you and which team do you play ? i will go for some trials in my country ( turkey ) this year and hopefully get picked . im 21 btw.

[JustinBowling]

I'm 17 and I play for my high school. Good luck with your team.

[JustinBowling]

Had my brother in town for a week, and then had conditioning the week after. Still no excuse for the time lost, but its time to get down to work.

[JustinBowling]

Monday:
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 65 lbs on each side
Dumbbell Squats - 4 sets x 8 reps 45 lbs.
Split Squats - 3 Sets x 8 Reps 35 lb dumbbells
Glute-Ham Raises - 3 Sets x 12 Reps
Bench Press - 4 Sets x 6 Reps 165 lbs
Dumbbell Bench Press 4 sets x 8 reps 50 lbs.
Flies 3 sets x 8 35 lbs 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 10 lb dumbbells

[JustinBowling]

Haven't updated in a long time seeing as how I haven't worked out since the preseason. I've been very occupied with the season so far.
An update on our season is that our team has done terrible, I don't know how we have fallen apart so much since the last season, but I think I have been doing alright so far.

Here are the keeper stats: I have a ton of saves but a ton of goals scored on me also, our defense just allows so many shots.
This season: http://gmcsports.com/statsPage.aspx?...at=def&sort=12 They rank the keepers by how many shutouts they have, but that doesn't mean ****, because the top goalie doesn't even have a save this year, their defense is just that good.
Last season: http://gmcsports.com/statsPage.aspx?...rt=12&stat=def

[JustinBowling]

Time to start training for college. I took a few weeks off after the season ended, but it is time to resume training.
I've decided to start by doing a short run in the morning before school, followed by some body weight workouts.
I plan to include weight training, plyometrics, and some high and low intensity cardio.

My overall goal is to get stronger, ripped, and generally healthier. Later this year I plan to sharpen my keeper skills, but my main focus right now is toning and enhancing my body.

[JustinBowling]

Ran about three miles to jump start my training, it went surprisingly well, I didn't stop or lose my breath at all, no slowing down whatsoever. Alot of hills also, I feel good, even though I've put on about 5 or 6 pounds.

I plan on doing my plyometrics in the morning, so I'll start Wednesday.
I am going to lower my weight, raise my # of reps, and decrease time in between sets.

Full Squats - 4 Sets x 8 Reps 55 lbs on each side
Dumbbell Squats - 3 sets x 10 reps 40 lbs.
Split Squats - 2 Sets x 10 Reps 30 lb dumbbells
Glute-Ham Raises - 3 Sets x 12 Reps
Bench Press -Pyramid: 95: 14 reps, 115: 12 reps, 135: 10 reps, 165: 6 reps
Dumbbell Bench Press 3 sets x 12 reps 40 lbs.
Flies 2 sets x 10 30 lbs dumbbells
Rows - 3 Sets x 10 Reps 25 lb dumbbells
One-Arm Side Laterals 2 sets x 12 reps 10 lb dumbbells
Lateral Raises - 3 Sets x 14 Reps 8 lb dumbbells

[JustinBowling]

Here is my morning Routine: Wake up at 4:50
-run 2-3 miles
-do body weight workouts: mon, wed, friday
-Do plyo's on tuesday and thursday

Body weight exercises:
Abs:
-Toe Touches:3 sets: 30 reps
-Leg raises: 3 sets: 30 reps
Chest:
-Decline pushups: 3 sets: max out (16,10,7)
-Explosive pushups: 3 sets: max out(too sore)
Arms:
-Dips: 3 sets: max (5, 5, 3)
-Pullups: 3 sets: max(3, 2.5, 2.5)
-Chinups: 3 sets: max (5,4,2)

[JustinBowling]

I screwed up and did my body workouts, so I have to push back my morning workouts a day rhis week, and fix it next week. I ran 10 100 meter sprints, walked the curves. Total time : 2:38.6 minutes

[JustinBowling]

MORNING:
Ran 2-3 miles
Ankle Jumps - 5 Sets: 8, 12, 16, 20, 24 (hold lb dumbbells next time)
Standing Broad Jumps - 4 Sets x 6 Reps (extremely difficult because of my leg soreness)
Tuck Jumps - 3 Sets x 10 Reps

Evening:
Bent-Arm Barbell Pullover: 3 sets x 10 reps 20 lbs. (go up to 30 lbs.)
Close-Grip Front Lat Pulldowns: 3 sets x 10 reps 100lbs.
Incline Bench Press - 3 Sets x 12 reps 40 lb dumbbells
Dumbbell Flies- 3 sets x 10 reps 30 lb dumbbells
Barbell Curls - 3 Sets x 12 reps 50 lbs.
Zottman Curl: 3 sets x 12 reps 20 lb dumbbells
Skull Crushers - 3 Sets x 12 reps 60 lbs
Bench dips- 5 sets x 14 reps (skipped)

[JustinBowling]

I feel a serious need to organize my workouts, I plan to do things differently this time.

Monday
Morning:
run 2-3 miles
Body weight exercises:
Abs:
-Toe Touches:3 sets: 30 reps
-Leg raises: 3 sets: 30 reps
Chest:
-Decline pushups: 3 sets: max out
-Explosive pushups: 3 sets: max out
Arms:
-Dips: 3 sets: max
-Pullups: 3 sets: max
-Chinups: 3 sets: max

Evening:
Chest and shoulders:
Bench Press -Pyramid: 95: 14 reps, 115: 12 reps, 135: 10 reps, 165: 6 reps
Dumbbell Bench Press 3 sets x 12 reps 40 lbs.
Flies 3 sets x 10 30 lbs dumbbells
Incline Bench Press - 4 Sets x 10 reps 50 lb dumbbells
Rows - 3 Sets x 10 Reps 25 lb dumbbells
One-Arm Side Laterals 2 sets x 12 reps 10 lb dumbbells
Lateral Raises - 3 Sets x 14 Reps 8 lb dumbbells

Tuesday:
Morning:
-Run 2-3 miles
-Ankle Jumps - 5 Sets: 8, 12, 16, 20, 24 (10 lb dumbbells)
Standing Broad Jumps - 4 Sets x 6 Reps
Tuck Jumps - 3 Sets x 10 Reps

Evening:
-Low Drop Jumps - 4 Sets x 5 Reps
Lateral Box Jumps - 4 sets x 6 reps
-HIIT Sprints

Wednesday:
Morning:
-run 2-3 miles
Abs:
-Toe Touches:3 sets: 30 reps
-Leg raises: 3 sets: 30 reps
Chest:
-Decline pushups: 3 sets: max out
-Explosive pushups: 3 sets: max out
Arms:
-Dips: 3 sets: max
-Pullups: 3 sets: max
-Chinups: 3 sets: max

Evening:
-Hills starting next week.
-Arms and Lats
Bent-Arm Barbell Pullover: 3 sets x 10 reps 30 lbs.
Close-Grip Front Lat Pulldowns: 3 sets x 10 reps 100lbs.
Dumbbell Flies- 3 sets x 10 reps 30 lb dumbbells
Barbell Curls - 3 Sets x 12 reps 50 lbs.
Zottman Curl: 3 sets x 12 reps 20 lb dumbbells
Skull Crushers - 3 Sets x 12 reps 60 lbs
Bench dips- 5 sets x 14 reps

Thursday: New leg day!
Morning:
-run 2-3 miles

Evening:
Full Squats - 4 Sets x 8 Reps 55 lbs on each side
Dumbbell Squats - 3 sets x 10 reps 40 lbs.
Split Squats - 2 Sets x 10 Reps 30 lb dumbbells
Glute-Ham Raises - 3 Sets x 12 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

Friday: Same as monday

Saturday:
Morning:
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

Evening: HIIT Sprints

Sunday:

Long run day: 5 miles+

In two weeks add perfect push ups and 8 minute abs to conclude mon, wed, and friday workouts.

[JustinBowling]

Thursday:
Morning:
-Didn't get enough sleep, too tired to run.
-Body weight exercises:
Abs:
-Toe Touches:3 sets: 30 reps
-Leg raises: 3 sets: 30 reps
Chest:
-Decline pushups: 3 sets: max out (25, 12, 7)
-Explosive pushups: 3 sets: max out (too sore) need new exercise!
Arms:
-Dips: 3 sets: max (13, 13, 12.5)
-Pullups: 3 sets: max. (3, 3, 3) Change to negatives.
-Chinups: 3 sets: max ,(4, 3, 2)

Evening:
Run (to make up for not running in the morning. - 3.5 miles
Calves: (already did the rest of my legs earlier this week)
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

[JustinBowling]

I thought it would help if I plotted out all my running routes, so I can keep track of their distances.

2.5 miles-http://www.runningmap.com/?id=473892

3.0 miles-http://www.runningmap.com/?id=473896

3.5 miles-http://www.runningmap.com/?id=473899

5.75 miles-http://www.runningmap.com/?id=473902

9.0 miles-http://www.runningmap.com/?id=473907

3.5 miles (very hilly)-http://www.runningmap.com/?id=473909

[JustinBowling]

Friday:
Had four tests today, so I tried to get as much sleep as possible, so no morning running.

Afternoon: Run: 3 miles
Chest and shoulders:

Bench Press -Pyramid: 95: 14 reps, 115: 12 reps, 135: 10 reps, 165: 4 reps, 180: 2 reps
Dumbbell Bench Press 3 sets x 12 reps 40 lbs.
Flies 3 sets x 10 30 lbs dumbbells
Incline Bench Press - 4 Sets x 10 reps 50 lb dumbbells
Rows - 3 Sets x 10 Reps 25 lb dumbbells
One-Arm Side Laterals 3 sets x 12 reps 10 lb dumbbells
Lateral Raises - 3 Sets x 14 Reps 8 lb dumbbells

[JustinBowling]

Saturday:

Morning:
Abs:
-Toe Touches:3 sets: 30 reps
-Leg raises: 3 sets: 30 reps
Chest:
-Decline pushups: 3 sets: max out (27, 12, 11)
-Incline pushups: 3 sets: max out (12, 8, 9)
Arms:
-Bench Dips: 3 sets: max out ( 7, 13, 11)
-Pullup Negatives: 3 sets: max out ( couldnt find my damn gloves, wasted ten minutes.)
-Chinup Negatives: 3 sets: max ouy
(I really don't like negatives, Ill go back to doing just a few pullups/chinups until I can do more.)

Plyo's:
Ankle Jumps - 5 Sets: 8, 12, 16, 20, 24 (jump with 8 lb weights)
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

HIIT Sprints: 6 200 M sprints, Total time: 3:25 I saw my best friend at the soccer field and we played for like an hour and a half, so I was pretty tired when I started my sprints, still a good workout though.

[JustinBowling]

Monday

Morning:
Abs:
-Toe Touches:3 sets: 30 reps
-Leg raises: 3 sets: 30 reps
Chest:
-Decline pushups: 3 sets: max out (20, 20, 12)
-Incline pushups: 3 sets: max out (10, 12, 12)
Arms:
-Bench Dips: 3 sets: max out (16, 13, 10)
-Pullup Negatives: 3 sets: 6 reps
-Chinup Negatives: 3 sets: 6 reps


Chest and shoulders:

Bench Press -Pyramid: 95: 14 reps, 115: 12 reps, 135: 10 reps, 165: 4 reps, 180: 2 reps (fail)
Dumbbell Bench Press 3 sets x 12 reps 40 lbs.
Flies 3 sets x 10 30 lbs dumbbells
Incline Bench Press - 4 Sets x 10 reps 40 lb dumbbells
Rows - 3 Sets x 10 Reps 25 lb dumbbells
One-Arm Side Laterals 3 sets x 12 reps 10 lb dumbbells
Lateral Raises - 3 Sets x 14 Reps 8 lb dumbbells

[JustinBowling]

Tuesday:

Evening:

Ankle Jumps - 5 Sets: 8, 12, 16, 20, 24 (jump with 8 lb weights)
Rim Jumps- 4 sets x 10 reps
Tuck Jumps - 3 Sets x 10 Reps
Box Jumps - 4 Sets x 5 Reps
Lateral Box Jumps - 4 sets x 6 reps

HIIT Sprints- 5 250m sprints. Total time: 3:34

[JustinBowling]

Wednesday:
Morning:

Medium Distance Hills: 3 sets x 4 hills. (awesome workout)

Abs:
-Toe Touches:3 sets: 30 reps
-Leg raises: 3 sets: 30 reps
Chest:
-Decline pushups: 3 sets: max out (20, 20, 12)
-Incline pushups: 3 sets: max out (14, 12, 11)
Arms:
-Bench Dips: 3 sets: max out (13, 12, 15)
-Pullup Negatives: 3 sets: 6 reps
-Chinup Negatives: 3 sets: 8 reps

(change to 4 sets of pullup negatives, no chinups)

Evening:
-Arms and Lats

Bent-Arm Barbell Pullover: 3 sets x 10 reps 35 lbs. (go up)
Close-Grip Front Lat Pulldowns: 3 sets x 10 reps 100lbs.

Barbell Curls - 3 Sets x 12 reps 50 lbs.
Zottman Curl: 3 sets x 12 reps 20 lb dumbbells

Skull Crushers - 3 Sets x 12 reps 60 lbs (go up)
Tricep Extensions: 3 sets x 10 reps 40 lbs.
Tricep Pushdowns: 3 sets x 12 reps 45 lbs.

[JustinBowling]

Thursday:

Evening:
Full Squats - 4 Sets x 8 Reps 55 lbs on each side
Dumbbell Squats - 3 sets x 10 reps 40 lbs.
Split Squats - 2 Sets x 10 Reps 30 lb dumbbells
Glute-Ham Raises - 3 Sets x 12 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

Ran 3.5 miles

[JustinBowling]

Friday:

Ran 3 miles with my dog, and I run a lot faster when I am with him, so it was good. (I'll do my body workouts later today, I am pressed for time, and I woke up late.)
Bench Press -Pyramid: 95: 14 reps, 115: 12 reps, 135: 10 reps, 165: 4 reps, 185: 2 reps
Dumbbell Bench Press 3 sets x 12 reps 40 lbs. (go up)
Flies 3 sets x 10 reps 30 lbs dumbbells
Incline Bench Press - 3 Sets x 10 reps 40 lb dumbbells
Rows - 3 Sets x 10 Reps 25 lb dumbbells
One-Arm Side Laterals 3 sets x 12 reps 10 lb dumbbells
Lateral Raises - 3 Sets x 14 Reps 8 lb dumbbells

[JustinBowling]

Abs:
-Toe Touches:3 sets: 30 reps
-Leg raises: 3 sets: 30 reps
Chest:
-Decline pushups: 3 sets: max out (20, 20, 14)
-Incline pushups: 3 sets: max out (18, 12, 12)
Arms/ Lats:
-Bench Dips: 3 sets: max out (16, 14, 15)
-Pullup Negatives: 4 sets: 6 reps

Plyo's:
Ankle Jumps - 5 Sets: 8, 12, 16, 20, 24 (jump with 8 lb weights)
Standing Broad Jumps - 4 Sets x 6 Reps (don't need anymore)
Tuck Jumps - 3 Sets x 10 Reps
Low Drop Jumps - 4 Sets x 5 Reps
Lateral Box Jumps - 4 sets x 6 reps

HIIT sprints:
4 sets of 300 M sprints.

[JustinBowling]

Monday:

Morning:

Abs:
-Toe Touches:3 sets: 30 reps
-Leg raises: 3 sets: 30 reps
Chest:
-Decline pushups: 3 sets: max out (20, 20, 15)
-Incline pushups: 3 sets: max out (15, 15, 15)
Arms/ Lats:
-Bench Dips: 3 sets: max out (16, 14, 15)
-Pullup Negatives: 4 sets: 6 reps


Evening:
Bench Press -Pyramid: 95: 14 reps, 115: 12 reps, 135: 10 reps, 165: 4 reps, 185: 2 reps
Dumbbell Bench Press 4 sets x 12 reps 45 lbs.
Flies 4 sets x 10 reps 30 lbs dumbbells
Incline Bench Press - 3 Sets x 10 reps 40 lb dumbbells
Rows - 4 Sets x 10 Reps 25 lb dumbbells
One-Arm Side Laterals 3 sets x 12 reps 10 lb dumbbells
Lateral Raises - 3 Sets x 14 Reps 8 lb dumbbells

8 minute ab workout.

[JustinBowling]

I was sick Tuesday, so I missed out on some sprints, but I'll hit it hard today.

Evening:
-Arms and Lats

Bent-Arm Barbell Pullover: 3 sets x 10 reps 45 lbs.
Close-Grip Front Lat Pulldowns: 3 sets x 10 reps 100lbs.

Barbell Curls - 3 Sets x 12 reps 50 lbs.
Zottman Curl: 3 sets x 12 reps 20 lb dumbbells

Skull Crushers - 3 Sets x 12 reps 60 lbs (go up)
Tricep Extensions: 3 sets x 10 reps 40 lbs.
Tricep Pushdowns: 3 sets x 12 reps 45 lbs.

Really don't want to miss a day of plyo's so I'll just do them today also:
Plyo's:
Ankle Jumps - 5 Sets: 8, 12, 16, 20, 24 (jump with 8 lb weights)
Tuck Jumps - 3 Sets x 10 Reps
Box Jumps - 4 Sets x 5 Reps
Lateral Box Jumps - 4 sets x 6 reps

(add new exercise)

Hills:
6 long hills

[JustinBowling]

Ran 3 and a half miles with my dog

Bench Press -Pyramid: 95: 14 reps, 115: 12 reps, 135: 10 reps, 165: 4 reps, 185: 2 reps
Dumbbell Bench Press 4 sets x 12 reps 45 lbs.
Flies 4 sets x 10 reps 30 lbs dumbbells
Incline Bench Press - 3 Sets x 10 reps 40 lb dumbbells
Rows - 4 Sets x 10 Reps 25 lb dumbbells
One-Arm Side Laterals 3 sets x 12 reps 10 lb dumbbells
Lateral Raises - 3 Sets x 14 Reps 8 lb dumbbells

[JustinBowling]

That was my birthday weekend, I really didn't get anything done at all, pretty depressing. Oh well.


Bench Press -Pyramid: 95: 14 reps, 115: 12 reps, 135: 10 reps, 165: 4 reps, 185: 2 reps
Dumbbell Bench Press 4 sets x 12 reps 45 lbs. ( go up to 50 lbs.)
Flies 4 sets x 10 reps 30 lbs dumbbells
Incline Bench Press - 3 Sets x 10 reps 40 lb dumbbells
Rows - 4 Sets x 10 Reps 25 lb dumbbells
One-Arm Side Laterals 3 sets x 12 reps 10 lb dumbbells (go up to 15 lb dumbbells)
Lateral Raises - 3 Sets x 14 Reps 8 lb dumbbells (go up to 10 lbs.)

8 minute abs

[JustinBowling]

Tuesday:

HIIT sprints: 10 100 M sprints: total time: 2:22.50 that was like a 16 second improvement from last time.

[JustinBowling]

Evening:
-Arms and Lats

Bent-Arm Barbell Pullover: 3 sets x 10 reps 45 lbs. (changed to 25 lb dumbbells)
Close-Grip Front Lat Pulldowns: 3 sets x 10 reps 100lbs. (go up to 4 sets)
Wide-Grip Front Lat Pulldowns: 4 set x 12 reps 65. (go up to 70 lbs.)

Scott Curls: 4 sets x 12 reps 45 lbs.
Barbell Curls - 3 Sets x 12 reps 50 lbs. (go up to 4 sets and 55 lbs)
Zottman Curl: 3 sets x 12 reps 20 lb dumbbells ( go up to 4 sets)

Skull Crushers - 3 Sets x 12 reps 75 lbs
Tricep Extensions: 3 sets x 10 reps 45 lbs. (go to 4 sets)
Tricep Pushdowns: 3 sets x 12 reps 45 lbs. (go up to 50 lbs.)

I keep skipping plyo's on tuesdays: I need to do them today:
Plyo's:
Ankle Jumps - 5 Sets: 8, 12, 16, 20, 24 (jump with 8 lb weights)
Drop Jumps - 4 Sets x 5 Reps
Vertical Depth Jump- 4 sets x 6 reps
Lateral Box Jumps - 4 sets x 6 reps
(TRY) To do barrier lateral jumps.

8 minute abs

Ran 6 hill sprints continously, ran them well, but couldn't do much more because I was exhausted and weak in my legs from plyo's. This is why I need to do them on tuesdays :P