Monday
E-TOWN BOYS SOCCER - SUMMER WORKOUT (Week 3)WEEK 3Monday – Complex 1This complex works your lower body and focuses on high reps. Go as deep as possible on the Squats and pause briefly at the bottom before returning to starting position.Squats: 7x25Push-Ups: 8x10Alternating Lunges: 7x20Planks: 6x60 secondsRest 3 minutesRun 8 – ? mile runs & Rest 2 minutes between each ? mile (try to keep each ? mile within 15 seconds of the other)Tuesday – Conditioning/Intervals & Agility WorkAgilities: Create a 4-Quadrant grid like this one: 1234*Perform 10 rounds of 20 seconds ON and 10 seconds OFF moving between Quadrants 1 & 3 performing Quick Feet Drill (over, over, back, back)*Rest for 90 seconds*Perform 10 rounds of 20 seconds ON and 10 seconds OFF doing Line Hops. ODD rounds are Lateral Line Hops and EVEN rounds are Forward/Backward Line Hops*Rest for 90 seconds*Quadrant Hop Series >> Perform the following combinations on 2 feet for 20 seconds ON and 10 seconds OFF: 1, 2, 3, 4 / 2, 1, 4, 3 / 1, 2, 4, 3 / 1, 3, 4, 2 / 1, 4, 3, 2 / 2, 3, 4, 1 Rest 3 minutes*Spider Run – 5 Rounds; 6 minute intervals w/ 90 seconds rest between intervals100 yd Sprint 20 sec, Recover 100 yds in 40 sec (1:00)50 yd Sprint 10 sec, Recover 25 yds in 20 sec (1:30)50 yd Sprint 10 sec, Recover 25 yds in 20 sec (2:00)200 yd Sprint 45 sec, Recover 100 yds in 75 sec (4:00)100 yd Sprint 20 sec, Recover 100 yds in 40 sec (5:00)50 yd Sprint 10 sec, Recover 25 yds in 20 sec (5:30)50 yd Sprint 10 sec, Recover 25 yds in 20 sec (6:00)Rest 90 secondsREPEAT ENTIRE INTERVAL SEQUENCE 3 MORE TIMES! 24 TOTAL MINUTES OF WORK!**After you are done with 4th Round and 2-minute break, complete the following:*4 Rounds of 25 Push-ups, 25 Sit-ups and 20 Walking Lunges (in that order)Wednesday – Rest DayThursday – Complex 2This complex gives you a quick upper-body blast with Push-Ups and Dips. Burpees at the end provide a much-needed cardio boost that will also keep your metabolism high.Push-Ups: 7x25Tricep Dips: 6x15Crunches: 6x50Burpees: 5x25Run 8 – ? mile runs resting 60 seconds between each one (try to keep each one within 15 seconds of the others)Friday – TABATA Workout & Soccer Skill Work*TABATA is 8 rounds of 4 exercises. This workout is to be done at MAXIMUM INTENSITY EVERY 20 SECONDS!TABATA Exercises are as follows & in this order:Burpees – chest must touch the groundLying Leg ScissorsSquats to Parallel & JumpHigh/Low Plank Exchanges Soccer Skill Work: Put in some Soccer Skill Work time on your own getting touches on the ballSaturday OR Sunday – 30 minute Run OR 40 minute Bike OR 30 minute Swim **If swimming, this means you must swim laps continuously for 30 minutes)** ................
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