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Contents

Year-Round Training Matrix 1

Strength Program 2

Power Program 3

Speed/Agility Program (under construction) 5

Eight-Week Preseason Conditioning Program 6

Year-Round Training Matrix

The table below provides a timeline and introduction to the types of training that are critical to complete development of athletic potential, yet likely are not fully provided by Club and HS team soccer training. The table points to other sections of the document when the reader needs more complete details.

Training of the elements of athleticism must continue on schedule year-round in order for the athlete to reach her full potential. High School and Club team training alone are not enough unless they provide the level of training described in the table supporting sections below. The phases below may be shifted slightly due to variations in playing seasons, but activities cannot be put off until all Club involvement ceases.

The athlete runs her own Off- and Pre-Season Conditioning sessions. All other sessions are available at MCHS facilities. Athletes can run their own equivalent sessions or go to private gyms for like training. However, the information in this document must be fully understood in order to ensure that the proper types and amount of work are being done.

Note, in the Conditioning Program most running sessions last around 30 minutes. MCHS staffs schedules most weight lifting sessions and adjoining plyo/agility/speed sessions at 45 minutes each for a total workout of 1.5 hours. See the specific subsections for more details.

|Phase |Off-Season Training |Pre-Season Training |In-Season Training |

|Start –End (approx.) |HS: early-mid November |HS: mid-December |HS: mid-Feb to early May |

| |Club: early-mid May |Club: late June-early July |Club: mid-Aug to mid-Nov |

|Length (approx.) |6 – 8 weeks |8 weeks minimum |3 months (until end of main competitive |

| | | |season) – then begin next Off-Season Phase |

| |May begin with 1-2 weeks of active recovery | | |

|Synopsis |Run 2x per week |Run 2x per week |1x per week: |

| | | |Plyos/speed + weights (in both Club and HS |

| |Weights + plyo/agility 2x per week |Weights + plyo/agility 2x per week |seasons) |

|Strength session |2/week |2/week early-mid phase; |1/week early season (minor focus – combined |

|details | |1/week mid-late phase |with Power) |

| |Progress from General Strength (body weight and| | |

| |weights) |Continue from Off-Season or progress from |During HS season: combined with practice |

| |to Max Strength (weights) |General to Max Strength | |

| | | |Weights: Strength endurance/maintenance |

|Power session |Plyos for Sports: |Weights: Power lifts |1/week (major focus – combined with Strength)|

|details |1 – 2/week preceding Strength weight session |1/week mid-late | |

| | | |During HS season: combined with practice |

| | |Plyos for Sports: | |

| | |1-2/week; |Weights: Power |

| | |Combined with weight session; May alternate | |

| | |with speed/agility |Plyos: Plyos for Speed progression combined |

| | | |with weight session |

|Conditioning session |Set an aerobic base to prepare for Preseason |Eight-Week MCHS Preseason Conditioning |Ideally: 1/week in team practice |

|details |Conditioning Program; |program: see program below for details; | |

| | | | |

| |Athlete conducts sessions; |Athlete conducts sessions; | |

| |2/week |2/week | |

| | | | |

| |First 4 weeks: progress 20 – 30 minute run for |(Club: mid-late Jun to late Aug; | |

| |max distance (May/Nov) |HS: mid-Dec to mid Feb) | |

| | | | |

| |Final two weeks: |Interval training progressing from mix of | |

| |(20-min run;5-min walk;20-min run) for distance|aerobic and anaerobic to all anaerobic | |

| |(Jun/early Dec) | | |

|Speed/agility |1/week late phase |1 /week |1/week in practice |

|building session | | | |

|details |Combined with Strength weight session |Combined with weight session; May alternate | |

| | |with plyos | |

Strength Program

After the end of each playing season, athletes go through a series of strength and power building phases. The strength work is done primarily through weight lifting, although body weight and plyometric exercises are also used. Ideally, work begins during the early Off-Season in the General Strength Phase, progresses to the Maximal Strength Phase during the Off-Season or Pre-Season and ends with Strength Endurance during the season. The Max Strength Phase may overlap with the Power lifting exercises during the Pre-Season. By In-Season, the Max Strength phase ends, while the Power Program continues as Strength Endurance work rises early in the phase.

See the Training Matrix on page 1 for the approximate calendar dates for these phases.

Athletes will always begin anew in the General Strength Phase and cannot start in Max Strength. Depending on experience and conditioning, athletes need two to four weeks (and sometimes more) to learn and get used to the exercises and heavier weights than were being used during the season. Athletes who take extended time off and wait to begin during the Pre-Season will see limited to minimal results due to de-conditioning and insufficient time for strength building before the start of the season.

In the weight room, the General and Max Strength phases rely on mostly the same exercises. However, the amount of weight, the number of sets and repetitions per set and lifting tempo are different. Some exercises are progressed to more difficult variations. MCHS staff will vary the exercise line up occasionally to provide variety or meet specific goals. General and Max Phase workouts generally last 45 minutes. Strength Endurance workouts are usually completed in 30-35 minutes.

In the table below 1RM is the calculated 1 rep maximum weight an athlete can complete for the exercise.

More advanced barbell and dumbbell exercises will be used with athletes who progress into the third level of the Plyometrics for Sports program.

| |General Strength Phase |Maximal Strength Phase |Strength Endurance Phase |

| |(controlled tempo) |(slow tempo) |(controlled tempo) |

|Typical Exercises |Sets; Reps/set; Weight |Sets; Reps/set; |Sets; Reps/set; |

| | |Weight % of 1RM |Weight % of 1 RM |

|Bench Press |2-3; 6-10; Challenging |3; 10-8-6; 65-75-85 |2; 15-25; 50-60 |

| | |3; 6-4-2; 75-85-95 | |

|Back Squat |2-3; 6-10; Challenging |3; 10-8-6; 65-75-85 |2; 15-25; 50-60 |

| | |3; 6-4-2; 75-85-95 | |

|Hex-Bar Deadlift |2-3; 6-10; Challenging |3; 10-8-6; 65-75-85 |2; 15-25; 50-60 |

| | |3; 6-4-2; 75-85-95 | |

|Calf raises |2-3; 6-10; Challenging |3; 10; Challenging | |

|Inclined Pull Up (Gn.) |2-3; 6-10 |3; 10-8-6 | |

|Inverted Row (Mx.) | | | |

|Military press |2-3; 6-10; Challenging |3; 10-8-6; 65-75-85 |2; 15-25; 50-60 |

| | |3; 6-4-2; 75-85-95 | |

|Horizontal Row (Gn.) |2-3; 6-10 |3; 10; Challenging | |

|Bent Over Row (Mx.) | | | |

|Tricep Extension |2-3; 6-10; Challenging |3; 10; Challenging | |

|Hurdle Unders |2-3; 10–15; Rhythmic |3; 15; Rhythmic |2; 10 |

Power Program

After the end of each playing season, athletes begin a series of strength and power building phases. The power work, which teaches the muscles to apply their strength faster, is done primarily through pre-plyometric and plyometric exercises and dynamic weight lifting. The MCHS staff believes that extensive power work is essential to high level athletic development, as it is the bridge between strength and speed/agility.

Plyometrics for Sports Training

The goals of plyometric exercise are to 1) decrease ground contact time and 2) increase the rate of force production, thus making the athlete faster, quicker and higher jumping. It takes focused effort over time to steadily realize the gains because, without systematic training, the two goals seemingly work against each other.

Ideally, work begins every early Off-Season with plyometric work in concert with the General Strength Phase and continues through the Max Strength and Power phases. The Plyometrics for Sports program consists of three levels or Parts, each subdivided into three workouts, for a series of nine possible workouts. All players start at the beginning to make sure they understand terms and concepts. Athletes advance at their own pace as they show understanding and mastery. Advancement is not tied to specific Strength phases, but muscle strength, power and balance are integral to being successful. The advanced plyometric workouts require high levels of strength, power and fitness. All workouts are targeted for about 45 minutes. Workout sheets are kept in a binder and athletes just get a copy of their level’s workout and conduct their own session with instruction and correction from staff as needed.

Part I: Jumping and Landing

In these three beginning workout levels the athlete learns and shows basic mastery of the important movement patterns: squatting, lunging, jump squats, split squats, two-legged jumping, controlling the landing, sticking the landing, one-legged hops, lateral/medial hopping, rotational jumping and hopping, lateral step ups and jump ups, box jumping and more. Exercises are done in open space, over cones, hurdles and ladders, on stairs and on wooden boxes.

Part II: Elasticity

These workouts rely mostly on the same basic movement patterns as in Part I, but the athlete is taught to set up and use the natural (and increasing) elasticity in the leg muscles by adding a small double hop at the right spot in the exercise. New movements such as ankling, tuck jumps and distance-based jumps are added. Movements are more explosive, requiring more power (strength and speed), but are not yet truly plyometric in nature since we are not yet insisting on maximum force production with minimum ground contact time on every contact.

Part III: Stretch Shortening Cycle

In this level our movements are at last plyometric in nature. We seek to keep every ground contact time below 200 milliseconds while maximizing jump/hop/bound height or distance. Think of the muscle as a trampoline – we apply a pre-stretch to it which makes the recoil (contraction) more powerful (faster and more force). In these workouts, we drop the double jump approach so the athlete creates the stretch by landing in a position ready to jump and then contracts the muscles for the next explosive movement – all in less than 200 ms. The same movement patterns are carried forward from the first two Parts. The third workout in this level is the highest level of plyometric development for most 18 and under athletes. Further development using extensive weighted jumping and depth jumping is beyond the athletic maturity of most athletes at this age.

Plyometrics for Speed Training

During the MCHS season we run this program as part of our once weekly power program. These 10-15 minute plyo sessions precede the weekly weight sessions. We use concepts and exercises mainly from Part II: Elasticity of the Plyos for Sports program to build progressive workouts to enhance sports speed and prepare muscles for the power weight session that follows. Players need to be on Part II or Part III to participate in these sessions.

Power (Dynamic) Weight Lifting

Power lifting can be done at any time, but is really only effective if it follows an adequate period of strength building. MCHS staff may schedule power sessions occasionally during the Off-season, but the frequency will go up by mid Pre-season when more athletes should be in the Max Strength phase and, hopefully, have realized strength gains that can be converted to speed. As the calendar moves from Pre-season to In-season, the Strength program moves from Max Strength to Strength Endurance and ends before the end of the season. Power lifting will continue all the way through the season.

Please remember, restart Strength lifting early in the Off-season in order to have strength to convert to speed during late Pre-season and In-Season.

| |Power Phase |

| |(fast tempo) |

|Typical Exercises |Sets; Reps/set; Weight |

|Bench Press |3; 6; ~75% 1RM |

|DB Power Raise |3; 6; Challenging at correct tempo |

|DB Squat to Row |3; 6; Challenging/tempo |

|DB Squat to Press |3; 6; Challenging/tempo |

|DB Single Leg RDL |2; 8; 10-20 lbs. (controlled) |

|Inverted Row |3; 10 (controlled) - 6 (fast) |

|Med Ball Chest Pass |3; 8; 3-7 lb MB |

|MB Shot Toss(1Hand) |3/hand; 6; 3-7 lb MB |

|MB Scoop Toss (2H) |3/side; 6; 3-7 lb MB |

|Front/Lat Shoulder Raises |2; 16; Challenging |

The exercise lineup will be modified from time to time to provide variety, meet specific goals or progress to more complex exercises. For example, the DB Single Leg RDL exercise is part of a progression that will eventually include squatting and rowing. Inverted Rowing is the second step toward full Pull-ups.

Speed/Agility Program (under construction)

This section will be added later. In the meantime, speed/agility training is available to athletes about once per week during the MCHS late Off-Season and Pre-Season in conjunction with weight training, and In-Season during practices.

Eight-Week Preseason Conditioning Program

The following 8-week program provides a Conditioning plan for the athlete to complete in preparation for MCHS tryouts or for the start of the Club season. It gives the minimum level of aerobic and anaerobic fitness preparation that all candidates are expected to bring to MCHS tryouts. The program provides sessions for aerobic capacity and power, and anaerobic capacity and power. Two sessions per week are required, assuming you are in reasonable condition at the start. If not, you will need to do more. It is assumed that a solid aerobic conditioning base is already present (note the 40 minutes of running in a first week session) as a result of Offseason running. Please see the Conditioning Training Session details for the Off-Season Phase in the Training Matrix regarding setting up a strong aerobic fitness base.

Repeat sessions that you tried but could not successfully complete, but do not repeat more than one per week since you should be doing twice weekly Strength and Power workouts. Be disciplined – don’t skip sessions. The program is progressive and is more challenging in the latter stages – you won’t be able to jump in toward the end and be successful.

MCHS tryout fitness tests: See Week One Session 2 and Week Six Session 1 now for more details.

In the session descriptions, the word “off” means quick paced recovery walk.

Week One (Eight weeks before HS tryouts [~Dec20]

or start of club season)

Session 1:

(6 minutes on 2 minutes off) x 4 (Aerobic Power)

Cover as much distance as possible in each run. If possible, run this session at a track or over a course that you can measure. Distance covered in the two minute walking recovery counts in the distance you record. Total session time is 32 minutes.

Session 2:

(20 minutes on 5 minutes off) x 2 (Aerobic Capacity)

Run to cover as much distance as possible. Work to go farther each time. For each 20 minute run record your distance and per mile rate. Your quick paced recovery walk counts in your total distance. Total session time is 50 minutes.

MCHS tryout note: At tryouts, candidates are expected to complete a two-mile run. The expected time for Varsity field player candidates is 15 minutes (7:30/mile pace). The standard for JV field players is 15:30 (7:45/mile). The standard for all GKs is 16:00 (8:00/mile). Standards may be changed from year to year. Be sure you know the current requirement.

Week Two (Seven weeks before HS tryouts

or start of club season)

Session 1:

(3 minutes on 1 minute off) x 8 (Aerobic Power)

This week we shorten the intervals and run at a faster pace than last week. Remember – run at your fastest pace possible and use a quick paced recovery walk. Session time is 32 minutes.

Session 2:

(20 minutes on 5 minutes off) x 2 (Aerobic Capacity)

Run to cover as much distance as possible. Work to go farther each time. For each 20 minute run record your distance and per mile rate. Your quick paced recovery walk counts in your total distance.

Week Three (Six weeks before HS tryouts

or start of club season)

Session 1:

(20 minutes on 5 minutes off) x 2 (Aerobic Capacity)

Run to cover as much distance as possible. Work to go farther each time. For each 20 minute run record your distance and per mile rate. Your quick paced recovery walk counts in your total distance.

Session 2:

(30 seconds on 30 seconds off) x 3 (Anaerobic Power)

(45 seconds on 45 seconds off) x 2

(60 seconds on 60 seconds off) x 4

(45 seconds on 45 seconds off) x 2

(30 seconds on 30 seconds off) x 3

In intervals this short we sprint (anaerobic). Session time is 20 minutes. Like all sessions, this one should be repeated a day or two later if it was not successfully completed.

Week Four (Five weeks before HS tryouts

or start of club season)

Session 1:

(90 seconds on 30 seconds off) x 15 (Aerobic Power)

Over the past weeks we have cut the work time each week while also cutting the rest time. What this means is that you should be able to keep a faster pace, but your ability to recover (heart rate coming back down) is going to be challenged. Some of our players may need to cut this workout into two sections (15 minutes each) where they go as hard as they can through the first seven or eight runs, then take a five minute break, get water, recover their legs, etc. and then get back into it and finish at a high level. If you don’t need the break, don’t take it. Total session time is 30 minutes of on/off time.

Session 2:

3:4:3:4:3 (Repeated two-minute sprint sets) (Anaerobic Capacity)

In each set we run 10-second strong runs at 75-80% of max speed, focused on good form. After we cross the finish line we decelerate and walk back to the finish line (about 10 seconds of rest) and perform the second run back to the starting line. In the first set we repeat this pattern until we have completed three runs. At this point we have completed three 10-second runs and two 10-second rests for a total of 50 seconds. We get to rest the remainder of the two minute set, or 70 seconds. Then we begin the second set, which has four 10-second runs, three ten-second rests and a final 50-second rest. We follow this pattern for a total of five sets (17 strong runs in about 10 minutes this week).

Session 3:

In the winter, this is probably exam week. We add a third session since the weight, power and speed programs are suspended this week.

(20 minutes on 5 minutes off) x 2 (Aerobic Capacity)

Run to cover as much distance as possible. Work to go farther each time. For each 20 minute run record your distance and per mile rate. Your quick paced recovery walk counts in your total distance.

Week Five (Four weeks before HS tryouts

or start of club season)

Session 1:

(15 seconds on 15 seconds off) x 4
 (Anaerobic Power)

(30 seconds on 30 seconds off) x 4


(45 seconds on 45 seconds off) x 2


(60 seconds on 60 seconds off) x 1


(45 seconds on 45 seconds off) x 2


(30 seconds on 30 seconds off) x 4


(15 seconds on 15 seconds off) x 4

Run at sprint speed. Session time is 20 minutes.

Session 2:

4:3:5:3:4 (Anaerobic Capacity)

See Week Four Session 2 for a description and details on the 3 and 4-run sets. In the third set we have five 10 second runs and four 10 second rests leaving 30 seconds of rest after the fifth run. We have 19 runs this week.

Week Six (Three weeks before HS tryouts

or start of club season)

Session 1:

(6 minutes on 2 minutes off) x 4 (Aerobic Power)

We started off our program with a very similar workout (6on:2off x 4 for max distance), but this week we change it to a 20-second walk, 20-second jog, 20-second run sequence, repeated for a 6-minute set, trying to cover as much distance as possible. The walks are quick-paced, recovery walks. The jogs can be used as extended recovery or paced runs, and the runs are performed at a high a speed as possible (i.e., sprint). Repeat this pattern or interval for six minutes and then take two minutes of walking recovery and repeat the whole thing 4 times (30 minutes).

MCHS tryout note: This pattern of runs, which is also used in Week Seven Session 2 and Week Eight Session 2, will help prepare the athlete for the second fitness test at MCHS tryouts. There, candidates will asked to complete a series of ten 115-yard runs (usually in 18-20 seconds each) with a new run starting back at the starting line every 60-65 seconds (40-45 seconds to jog back and get ready for the next run). These sessions should be repeated if the athlete is having difficulty progressing toward the Tryout standard.

Session 2:

4:4:5:4:4 (Anaerobic Capacity)

See Week Four Session 2 and Week Five Session 2 for details. This week there are 21 runs.

Week Seven (Two weeks before HS tryouts

or start of club season)

Session 1:

(60 seconds on 60 seconds off x 5) x 2 (Anaerobic Capacity)

In this workout we perform 60 second runs for max distance followed by 60 second quick walks for recovery. Do one set of five runs plus walks (10 minutes total time). Then take an additional two minute recovery walk. After this recovery, perform another set of five runs plus recovery walks. Minimum work time is 20 minutes. If you are in pretty good shape, you can perform a 3rd set, for a total of 30 minutes of work. Try to do the third.

Session 2:

(3 minutes on 1 minutes off) x 8 (Aerobic Power)

Like last week, we perform this change of pace interval as a 20-second walk, 20-second jog, 20-second run pattern. But now we reduce the set duration from 6 minutes to 3 minutes and increase the number of sets to 8. The walks are recovery-based. The jogs can be used as extended recovery or paced runs, and the runs are performed at as a high of a speed as possible. Increase the pace over last week’s session. Repeat this pattern or interval for three minutes and then take one minute of walking recovery and repeat the whole thing eight times (32 minutes).

Week Eight (One week before HS tryouts

or start of club season)

Session 1:

[(60 seconds on 60 seconds off x 5) + 2] x 3 (Anaerobic Capacity)

In this workout we perform 60-second runs for max distance followed by 60-second quick walks for recovery. Do one set of five runs plus walks (10 minutes total time). Then take an additional 2-minute recovery walk. After this recovery, perform another set of five runs plus recovery walks. Take another two-minute recovery walk and then perform a 3rd set, for a total of 30 minutes of work.

Session 2:

30 minutes of Walk, Jog, Run (20-20-20) (Anaerobic Power)

This week we change to a continuous 20-second walk, 20-second jog, 20-second run pattern repeated for 30 minutes, trying to cover as much distance as possible. The walks are recovery-based, the jogs can be used as extended recovery or paced runs, and the runs are performed at the highest speed possible. Repeat this pattern or interval for 30 minutes. If necessary, you can break it up into two 15-minute intervals separated by a 3-minute walking recovery. Try to make it without the break if you can.

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