2011 SUMMER STRENGTH AND CONDITIONING MANUAL

INTRODUCTION
The following is your summer lifting and conditioning manual. I realize that not all of you will have access to the equipment and/or machines that are required to complete the entire workout. Therefore, it is your responsibility to contact me for alternative exercises. Be a responsible Division I soccer player!!! Do not skip something because you dont know how to perform a lift or have access to the equipment, call me!!!! We will be testing your bench press, chin-ups, dips, vertical jump, and broad jump when you come back. If you want to test well you need to: 1. Get enough rest 2. Stay properly hydrated 3. Eat nutritiously on a consistent basis Each and every one of us needs to get stronger mentally and physically!!!! Summer Break is a break from school..not from soccer/lifting/conditioning. If you fail to follow this manual you will be behind physically when you get to campus in August. My contact information is below. Dont be afraid to call or email me with your questions. Your workout cards, flexibility, ab/low back and groin circuits, as well as additional agility drills are all located in the lifting folder. Print them off and record your weights on them. Have a safe, relaxing and productive summer break!!!

Coach Todd 419-618-1406-cell 904-256-7713-office tmoyer@ju.edu

ATHLETIC DEVELOPMENT
As a Division I soccer player there are THREE factors that will determine how YOU mature and develop as a soccer player. It is not a coincidence that YOU have complete control of these three factors. They are: 1. Rest/Recovery 2. Training Intensity 3. Nutrition/Hydration. Ignoring or without close attention to just one will result in a decrease in your performance. As a result, YOU, me, your teammates and coaches will not be satisfied with your performance. YOU need to evaluate your lifestyle and take the necessary actions and make the change/s. Remember, YOU are the only one that can control the amount of rest YOU get, how hard YOU train and what YOU put into your body. 1. Rest/Recovery The amount of rest/recovery time is vital to your strength gains. Many times athletes think that just lifting weights will make you stronger. What you need to understand is that just lifting weights will not make you stronger. Without proper amounts of rest and recovery times you will not make consistent strength gains. In a nutshell, strength training has a catabolic effect on your muscles. This damage can only be repaired through proper periods of rest/recovery. If the amount of rest and recovery times were not important for making strength gains you could lift all day and everyday while still making steady strength gains. 2. Training Intensity The next factor that will affect your development as an athlete is your training intensity. Training intensity refers to accountability, discipline and the consistent effort you put into your training sessions. Can you look at yourself in the mirror after every workout and practice and honestly tell yourself that you made yourself better that day?? If you cannot then your training is not to the level where it needs to be to compete at this level of soccer. If you dont change you will never develop to your full potential. Whether its practice, lifting or conditioning you will be required to give an all-out effort every time you step onto the field and into the weight room. The amount of effort you give is paramount for you and our success as a team. However, you must pay close attention to the details of the drill or lift. If you fail to perform a drill or an exercise perfectly you may be putting your body in an awkward position that may eventually cause or lead to an injury. Remember, its the athletes that do thing right all the time that will be the most successful. Separate yourself from other athletes by doing things the right waythe hard way!!!! Be a disciplined soccer player now and the rewards will come later. F.Y.I.- Strength gains are based on the overload principle. In order to become stronger you must perform more work that you performed the previous workout. This can be accomplished one of three ways: 1) Increase the number of perfectly performed reps 2) Increase the amount of weight lifted and/or 3) Increase the muscles time under tension. Increasing at least one of these three will guarantee strength increases. Remember, you must also give your body proper amounts of rest/recovery time, as well as supplying your body will sufficient amounts of nutrients to help speed up the recovery process.

3. Nutrition/Hydration The third factor that is paramount to your athletic development is proper nutrition/hydration. Making sure your body is hydrated and well supplied with abundant amounts of high quality nutrients is necessary for you body to fully recover from the intense training your body is and will be engaging in over the coming year/s. Without the proper nutrients, your body will not have any fuel to burn while performing activities with an intensity that will be required of you. Athletes tend to look for an easy way out when it comes to nutrition. Instead of planning ahead and taking the time to prepare a healthy meal, they think that eating a protein bar or drinking a nutrition shake is just as healthy as eating a nutritious meal or maybe even healthier. This could not be further from the truth. Only is extreme cases will bars/shakes be used as a meal replacement. Remember, THERE IS NO SUCH THING AS AN EASY WAY OUT. Only by eating a variety of healthy foods will your body be able to obtain all the nutrients it needs to recover from intense training. The human brain is 85% water, the blood 82% and the lungs 90%. In all, 60% of your body is water. If you are not fully hydrated your vital organs will not function properly. A result of your organs not functioning properly your reaction and coordination skills will suffer. Try and think of a sport where reaction and coordination skills are not important. There arent any, this is why hydration is so important. More detailed information on nutrition/hydration can be found in the nutrition section.

NUTRITION
As a Division I soccer player you must realize that what you put into your body has a direct effect on your performance and development. Without the proper nutrient your body will not perform to its fullest potential. If you are not consuming sufficient amounts of healthy calories your body will look to other sources of energy. These other sources of energy includes: muscle and tissue. As a result, your bones and muscles will become weaker. Then you will have less energy because your body is essentially eating itself. Dont be overly concerned with your body weight. Rather be more concerned with your body composition. Since we train with an all-out effort it is vital to eat nutritiously and get plenty of sleep. Doing these three things will stimulate muscle and tissue growth. These gains will only be obtained if you are consuming an adequate amount of healthy calories to accommodate the increases in your muscles size and strength. These calories must be in an addition to the calories you are currently ingesting.

The Food Groups

1. 2. 3. 4. 5. Carbohydrates (6-11 servings/day) Vegetables (3-5 servings/day) Fruits (2-4 servings/day) Meats-fish, turkey, chicken, eggs (2-3 servings/day) Fats (you get enough in your diet)

Carbohydrates These are the best sources of energy for your body. The reason is that your body can break them down into sources of energy. There are two types of carbohydrates: simple and complex. When reading nutritional labels be sure to differentiate between the two. Limit the amount of simple you consume. Over consumption of simple carbs will cause your blood sugar to rise quickly and fall quickly. As a result you will gain unwanted fat. Simple Carbohydrates Are the sources for quick energy. Examples include: sucrose (table sugar), lactose (milk sugar), fructose (fruit sugar), etc. if these types of sugars are not used immediately for energy they will be stored as fat. Simple sugars off er little, if any, nutritional value. This means other than a quick energy source they do not contain any nutritional value (ex. Vitamins, mineral, amino acid, etc). Simple sugars do not play a role in building muscle!! Complex Carbohydrates Are great sources of calories for long lasting activities. These carbs break down fast than fats for energy. Examples include: starches, breads, pastas. Complex carbs are necessary for the all out effort training you will be engaging in.

Proteins Most athletes consume ample amounts of protein with normal eating habits. Therefore, taking protein supplements may be a waste of money. Yes muscle is made from protein. However, consuming more protein does not necessarily stimulate more muscle gains. Your body can only use 32g of protein every 2 hours. Most protein bars and shakes have more than 32g of protein. This excess protein is not stored as protein but as fat. Granted you become stronger because your body has enough protein to synthesize muscle, but you also gain fat. As an athlete you need to be focuses on your body composition. Eating a balanced diet will provide the majority of athletes with proper amounts of protein. Only in rare cases would it be necessary to consume protein supplements. Vitamins and Minerals Play key roles in all types of physical activities (building muscle and burning fat). Vitamins are natural metabolic catalysts that regulate biomechanical reactions within your body. Minerals are natural substances that have unique metabolic roles that help to form structure in the body. It is vital to eat a variety of foods, which will enable you to ingest all the vitamins and minerals your body needs Water Water is a key component of your body making up 60-65% of your total body weight. All systems in the body are dependent upon water. Fatigue and recovery time are affected by proper hydration. The systems in the body can not function properly without ample amounts of water. Your urine color can help determine whether or not you are hydrated. It should almost be clear. If it is a bright yellow youre not drinking enough water. A pint of water equals about a pound. Therefore, if you lose 3 pounds during a practice then you need to consume 3 pints of water just to replenish what you lost. That does not include the water that your body needs to function properly. Dehydration can diminish energy and impair performance. Just a 2% loss of body weight through sweat (i.e. 4 lbs. for a 200 lb. athlete) can put you at a disadvantage. Fats Excess fats in your diet will not support the growth of lean muscle mass.

SUPPLEMENTS
As an athlete you need to know that supplements are not monitored or regulated by the FDA. As a result you have no way of knowing if the supplement: 1. 2. 3. 4. 5. Contains illegal substances Contains what the label says Has negative side effects Does what the label says Contains contaminated ingredients

Supplements are not more effective than a sound and well implemented diet!! Your body was made to digest and absorb whole food items, not supplements that are made from chemical combinations. Remember, there are no magical pills or supplements. If that were the case everyone would know about them and use them. Follow the EATING GUIDELINES to get the most out of you diet. If strictly followed you will benefit with: 1. 2. 3. 4. 5. 6. Increased lean muscle mass Loss of fat Increased training intensity Decreased risk of injury because your body will be well nourished Decreased risk of diseases, cancer, infections, viruses, etc. Performance at your genetic potential

EATING GUIDELINES
1. ALWAYS EAT BREAKFAST BEFORE 9:00 A.M.!!!!!

2. Variety- the more variety of foods you eat the more nutrients you will consume. Try an consume at least 3 different types of foods at each meal. COUNT THEM!!!! 3. Wholesomeness-choose whole or lightly processed foods as often as possible. For example, choose whole wheat bread rather than white bread, apples rather than apple juice, etc. Foods in their natural states usually have higher nutritional value and fewer additives than processed foods. 4. Moderation plan your meals ahead of time. This will help control overeating. At the beginning of each week plan what you will be eating for each meal. Then go to the grocery store and make sure you have all the foods on hand to make each week. You must be organized and stick to your plan if you want to gain lean muscle mass.

THE DO YOUS If you are having a hard time trying to increase muscle mass and/or decrease fat, you will need to evaluate your eating habits by answering the following questions. If you answer NO to any of these questions YOU will need to make the adjustments in your lifestyle. Only when you answer YES to all of these questions will YOU be able to perform at your maximum athletic potential. 1. EAT BREAKFAST EVERYDAY BEFORE 9:00 A.M.? 2. EAT AT LEAST 5 SERVINGS OF FRUITS AND VEGETABLES DAILY? 3. EAT A HEALTHY SNACK BEFORE AND AFTER PRACTICE, LIFTING, CONDITIONING? 4. DRINK AT LEAST 64 OZ. OF WATER DAILY (1/2 GALLON)? 5. EAT OFTEN, IF YOU DO, DO YOU MAKE HEALTHY CHOICES? 6. EAT AT LEAST 6 SERVINGS OF WHOLE GRAIN FOODS (CEREALS, BREADS, CRACKERS, RICE, PASTA) EVERY DAY? 7. TWO SERVINGS OF LOW-FAT DAIRY PRODUCTS AND CHOSE LEAN OR LWOFAT MEAT/PROTEIN CHOICES? 8. KEEP HEALTHY SNACKS ON HAND AT HOME AND IN YOUR BACKPACK? 9. EAT A SNACK AT LEAST EVERY 2-2 HOURS?

HELPFUL HINTS
Building strength requires you to fuel your body with the right foods and fluids. Knowing how to stay properly hydrated can be the keys to individual and/or team successes. Plan ahead!!!! Take food from the cafeteria and take snacks to class for easy access. Pre-Workout Food Every athlete should go into a workout well nourished and well hydrated. Without sufficient amounts of energy available in the bloodstream and muscles the more difficult it will be to achieve goals that are set in the weight room and on the court. 1. Plan a pre-workout snack or meal. Choose foods that are easy to digest. Include high energy foods (fruit, juices, granola bars, etc.). As well as lean sources of protein (chicken, turkey, fish, etc.) 2. 2/3s of your plate should contain high carbohydrate options for quick energy

Post-Workout Food Athletes burn up muscle energy stores during intense training sessions. As a result, your muscles lose the energy thats been stored for exercise. Therefore, it is essential that you: 1. Get energy back to the muscles within 15-30 minutes after practice, lifting, conditioning 2. Have snacks like a granola bar, chocolate milk, fruits, yogurt, nuts and turkey or peanut butter sandwiches readily available to refuel fast. Fluids Athletes think hydration doesnt matter in the weight room. In fact, research shows that properly hydrated resistance trained weigh lifters can lift more than those who are dehydrated. Heres how to do it: 1. Remember fluids throughout the day. This may be as simple as grabbing a sports drink first thing in the morning, then using fountains, water bottle, etc. for drinking the rest of the day. 2. Hydrate 2-3 hours before training. Athletes should aim for at least 16 oz. (2 cups) of fluid at this time and an additional 8 oz. prior to lift/conditioning. 3. Drink before, during and after training. Sports drinks, like Gatorade can help ward off dehydration and muscle cramps because they help replenish both fluid and electrolytes (i.e., sodium, potassium) lost in sweat without over drinking. Food Choices that MUST be Consumed 1. 2. 3. 4. 5. 6.

Carbohydrates-whole grain cereal, oatmeal, whole gain and dark breads, stoned-wheat and whole grain cracker and popcorn Fruits- citrus fruits, bananas, oranges, cantaloupe, kiwi or strawberries Vegetables-broccoli, spinach, peppers, tomatoes, cauliflower, kale, lettuce, asparagus Protein-chicken, turkey, fish, canned beans, natural peanut butter Dairy-low fat milk, yogurt and cheese Fats (limit)-walnuts, almonds, olive and fax oil

Warmup
**10yd/20y**

1. 2. 3. 4. 5. 6. 7. 8. 9. 10. 11. 12. 13. 14. 15. 16. 17. 18. 19. 20. 21. 22. 23. 24. 25. 26. 27. 28. 29. 30. 31. 32. 33. 34. 35. 36. 37. 38. 39. 40.

down/backjog skipsforheight skipsfordistance backwardAskips/backwardBskip lateralskipsright lateralskipsleft highknees/buttkicks backwardhighknees/backwardbuttkicks 50%run straightlegmarch/invertedtoetouch Kneehugs/jog Walkingquads/jog Cradle/jog Rightshuffle Leftshuffle Carioca Carioca Tapiocaright Tapiocaleft Sidelunge(right) Sidelunge(left) 75%run Froghops Rightleghops Leftleghops Rightleghopsbackward Leftleghopsbackward Lateralhops(rightlead) Lateralhops(leftlead) Lateralhops(righttrail) Lateralhops(lefttrail) 100%run Backwardjog 100%run Backwardsprint Backwardsprintrightturn Backwardsprintleftturn Backwardsprintrightturn Backwardsprintleftturn 100%sprint

Abs/lowbackCircuits
Circuit#1
1.wipersw/legsat90 2.fullsitupftonground 3.SLbackbridge x12ea. 2x15 x12ea. x15 2x10ea.

4.sidebridgecrunch 5.pointers

6.supermans

2x12w/pause(handsandfeetoffthegroundthewholetime) x50

7.crunchesw/feetoffthefloor

**add2additionalrepstoeachexerciseeverytimeyoudothiscircuit**

Circuit#2
1.rockers x20ea. 2x12 x15ea. x12ea x20ea. 2x30ea. 2.scorpions

3.straightlegsidecrunch

4.seatedmbpartnersidetoss

5.partnerobliquecrunchesw/mb 6.twisterw/feetup 7.aquaman time)

x12w/pause(handsandfeetoffthegroundthewhole

**add2additionalrepstoeachexerciseeverytimeyoudothiscircuit**

Circuit#3
1. Vup 2. Bicycle 4. Wipers 5. SideBridge 6. Pointers 2x25 2x50each 2x25each 2x20each 1:00each x15each

3. RussianTwistsw/wt.

**add2repsand:10tothesidebridgeeverytimeyoudothiscircuit**

Circuit#4
1. Sidebridgecrunchw/twist 2. Obliquecrunches 3. PauseCrunches 4. Supermans 5. HeelTouches x20each 2x30each x30 x15each x50each x20each

6. SingleLegBackBridge

**add2additionalrepstoeachexerciseeverytimeyoudothiscircuit**

Circuit#5
1. Fullsitup 2. Aquaman 4. Pointers 5. Crossovers x40 x15each x20 x20each x25each 1:15hold

3. Toetouches

6. DoublelegBackBridge

**add2repsand:10tothebackbridgeeverytimeyoudothiscircuit**

Circuit#6
1. Bicycle 2. Vups 4. Aquamans :30 :30 :30 :30

3. RussianTwists *:20restbetweensets*

*add:05toeachexerciseeverytimeyoudothiscircuit *gothru23times*

Circuit#7
1. Toetouches x20 x20 x20 x20each x20 x15 x20 x20 x20each x20each x20 2. Righthandtooutsideofleftfoot 3. Lefthandtooutsideofrightfoot 4. Crossovers 6. Supermans 5. Crunchwithfeelonground 7. Toetouches 9. Crossovers 11. Backbridge

8. Crunchwithfeetoffground 10. Frontbridgew/march

12. **add2additionalrepstoeachexerciseeverytimeyoudothiscircuit**

Circuit#8
1. Fullsitup 3. Aquamans 5. Bicycles 6. Pointers 7. Backbridge x50 2x25each x20each 2x50each 2x50each 2x15each 1:00 1:00 2. Sidebendw/atleast50lb 4. Russiantwists

8. Frontbridge

**add2repsand:10tothebridgeseverytimeyoudothiscircuit**

Day 1

EXERCISE SQUATS+ 8 SQUAT

JUMPS AFTER EACH SET

REPS 14 12 10+ ALT. PRO.

9-May

16-May

23-May

30-May

6-Jun

13-Jun

DB LUNGES
12 EA. 15

RDL'S-SAME
WEIGHT FOR BOTH SETS 12 10+
12

BENCH (DB/BAR)

10

8+ 12

SEATED ROW

10 8+ 12 EA.

DB Front & Side Raise 10+ EA. 12

WIDE LAT PULLDOWNS U OWNS

10 8+

BW INNER HIP AB CIRCUIT ADJUSTMENTS:

30

NAME___________________

1. WEIGHTED PAUSE CRUNCH 50 REPS 2. FRONT BRIDGE HOLD 60 SEC 3. RIGHT ELBOW LEFT KNEE 35 REPS 4. LEFT ELBOW RIGHT KNEE 35 REPS 5. SIDE CRUNCHES 30 RT & LT 6. SHOVEL CRUNCHES 10 30 REPS 7. SIDE CRUNCH 20 RT & LT 8. BACK BRIDGE 50 REPS PAUSE AT TOP *CAN REPEAT SEQUENCE 2 3 X AS BECOMES EASIER

Day 2

EXERCISE

REPS 14

11-May

18-May

25-May

1-Jun

8-Jun

15-Jun

LEG PRESS

12 10+

REVERSE LUNGES

12 10+ 12

SIDE LUNGES
10

MR OUTER HIP CALF RAISES INVERTED ROW1ST=OH, 2ND=UH

12-15 2 X 15 12+ 12+ 12

DECLINE BENCH

10 8+ 15

ONE ARM ROW

12 10+ 12

SHOULDER PRESS
10+ 15

UPRIGHT ROW
12+

AB CIRCUIT ADJUSTMENTS: ADJUSTMENTS

NAME NAME___________________

1. WEIGHTED PAUSE CRUNCH 50 REPS 2. FRONT BRIDGE HOLD 60 SEC 3. RIGHT ELBOW LEFT KNEE 35 REPS 4. LEFT ELBOW RIGHT KNEE 35 REPS 5. SIDE CRUNCHES 30 RT & LT 6. SHOVEL CRUNCHES 10 30 REPS 7. SIDE CRUNCH 20 RT & LT 8. BACK BRIDGE 50 REPS PAUSE AT TOP *CAN REPEAT SEQUENCE 2 3 X AS BECOMES EASIER

Day 3

EXERCISE INCLINE (BAR/DB)

REPS 12 10 8+ MAX

13-May

20-May

27-May

3-Jun

10-Jun

17-Jun

CHIN-UPSNEGATIVES IF NECESSARY (8MINIMUM)

MAX MAX 20

SHRUGS

20 20 12

DB REAR DELT
12 12+

3 WAY PUSH-UP BICEPS TRICEPS SL BENCH SQUAT

start narrow 3X10 3X10

15

18

20

22

25

28

10 10
14

11 11

12 12

13 13

14 14

15 15

DEADLIFTS + 5 LUNGE JUMPS AFTER EACH SET

12 10+

HAMSTRING CURLS AB CIRCUIT ADJUSTMENTS:

12 12+

NAME NAME___________________

1. WEIGHTED PAUSE CRUNCH 50 REPS 2. FRONT BRIDGE HOLD 60 SEC 3. RIGHT ELBOW LEFT KNEE 35 REPS 4. LEFT ELBOW RIGHT KNEE 35 REPS 5. SIDE CRUNCHES 30 RT & LT 6. SHOVEL CRUNCHES 10 30 REPS 7. SIDE CRUNCH 20 RT & LT 8. BACK BRIDGE 50 REPS PAUSE AT TOP *CAN REPEAT SEQUENCE 2 3 X AS BECOMES EASIER

DAY 1 JUNE/JULY

EXERCISE

REPS 12

21-Jun

28-Jun

5-Jul

12-Jul

19-Jul

26-Jul

SQUATS

10 8+

SIDE LUNGES LEG CURLS-SLOW

AND UNDER CONTROL

10 12 12+ 2X 2X

SL BACK BRIDGE HANGING LEG RAISES

MB SQUEEZE+CRUNCH

10 12 75

12 14 80

14 16 85

16 18 90

18 20 95

20 22 100

10

BENCH (DB/BAR) ( )

10 8+ 10

SEATED ROW

10 8+

SEATED SHOULDER PRESS UH LAT PULLDOWN AB CIRCUIT

DB EXTERNAL ROTATION

12 10+ 12 10+

15

ANKLE CIRCUIT ADJUSTMENTS: ADJUSTMENTS

NAME NAME___________________

1. WEIGHTED PAUSE CRUNCH 50 REPS 2. FRONT BRIDGE HOLD 60 SEC 3. RIGHT ELBOW LEFT KNEE 35 REPS 4. LEFT ELBOW RIGHT KNEE 35 REPS 5. SIDE CRUNCHES 30 RT & LT 6. SHOVEL CRUNCHES 10 30 REPS 7. SIDE CRUNCH 20 RT & LT 8. BACK BRIDGE 50 REPS PAUSE AT TOP *CAN REPEAT SEQUENCE 2 3 X AS BECOMES EASIER

DAY 2 JUNE/JULY

EXERCISE INCLINE (BAR/DB) CHIN-UPS8 SEC. NEG. IF NEEDED

REPS 10 10+ 8 MIN. BW X MAX 8 MIN. BW X MAX 10

DIPS8 SEC. NEG. IF NEEDED

DB UPRIGHT ROW
10+ 10

INCLINE ROW
10+ 15

SHRUGS
15

BICEPS TRICEPS LEG PRESS OR DEADLIFTS REVERSE LUNGES

YOUR CHOICE YOUR CHOICE 14 10+ 10 10 12

RDL
12

MR ANKLE
GROIN CIRCUIT

X12-15 X12 EA.

AB CIRCUIT A C C ADJUSTMENTS:

NAME NAME___________________

1. WEIGHTED PAUSE CRUNCH 50 REPS 2. FRONT BRIDGE HOLD 60 SEC 3. RIGHT ELBOW LEFT KNEE 35 REPS 4. LEFT ELBOW RIGHT KNEE 35 REPS 5. SIDE CRUNCHES 30 RT & LT 6. SHOVEL CRUNCHES 10 30 REPS 7. SIDE CRUNCH 20 RT & LT 8. BACK BRIDGE 50 REPS PAUSE AT TOP *CAN REPEAT SEQUENCE 2 3 X AS BECOMES EASIER