High School Strength & Conditioning Program THE BALLiSTIC UNITED Speed Agility Coordination Quickness Endurance Recovery PROGEAM High School Strength & Conditioning Program Programming & Greg Rubendall, M.A., C.S.C.S. Program Design Director of Strength & Conditioning Identifying your Workloads June 2013

Components of Fitness Power Strength Speed Endurance Agility What are the major components of FITNESS? How do you Train Each? Power Strength Speed Endurance Agility Flexibility Coordination Nutrition Proprioception

Periodization for Soccer Refers to the Planning of Training Sessions Systematic Progressive Outcome Goals in Mind Microcycle (weekly) Mesocycle (monthly) Macrocycle (bimonthly or quarterly) Planned Rest Focus on “Peaking” and “Injury Prevention”

Principles of Programming The FITT Principle of Exercise Frequency – How Often Intensity – How Hard Time – How Long Type – What Kind The F.I.T.T. Principle is one of the foundations of exercise, a set of guidelines that help you set up a workout routine to fit your goals and fitness level while helping you get the most out of your exercise program. F.I.T.T. stands for: Frequency: How often you exercise. For Cardio Exercise: Exercise Guidelines suggest moderate exercise five days a week or intense cardio three days a week to improve your health. For weight loss, you may need to do up to six or more days a week. For Strength Training: The recommended frequency here is 2-3 non-consecutive days a week (at least 1-2 days between sessions. Intensity: How hard you work during exercise For Cardio Exercise: The general rule is to work in your target heart rate zone and focus on a variety of intensities to stimulate different energy systems. For Strength Training: The exercises you do (at least 8-10 exercises), the amount of weight you lift and your reps and sets determine the intensity of your strength workouts. In general, you want to lift enough weight that you can only complete the desired number of reps (around 1-3 sets of 8-16 reps of each exercise). Time: How long you exercise For Cardio Exercise: The exercise guidelines suggest 30-60 minutes of cardio (or working your way up to that). How long you exercise will not just be dependent on your fitness level, but also your intensity. The harder you work, the shorter your workouts will be. For Strength Training: How long you lift weights depends on the type of workout you're doing and your schedule. For example, a total body workout could take up to an hour, whereas a split routine could take less time. Type: The type of activity you're doing For Cardio Exercise: Any activity that gets your heart rate up counts as cardio - Running, walking, cycling, dancing, sports, etc. For Strength Training: This pretty much includes any exercise where you're using some type of resistance (bands, dumbbells, machines, etc.) to work your muscles. Bodyweight exercises can also be considered a form of strength training, as well, although building strength will likely require more resistance.

Level I - Beginner Week Mon Tue Wed Thur Fri Sat Sun 1’ Focus Power Mobility Condition Speed Strength Recovery Workouts Strength I Core Coordination Agility   Aerobic C. Core Flexibility Strength II Plyos Flexibility Total Body Conditio Flexibility Recovery

Level II - Intermediate Week Mon Tue Wed Thur Fri Sat Sun 1’ Focus Power Mobility Condition Speed Strength Recovery Workouts Olympic I Strength I Core Coord. Footwork Agility Aerobic C. Core Flexibility Strength II Plyos Flexibility Total Body Condition Flexibility Recovery

Total Body Conditioning Level III - Advanced Week Mon Tue Wed Thur Fri Sat Sun 1’ Focus Power Strength Condition Power/Speed Recovery Workouts Olympic II Chest & Shoulders Core Back Back & Arms Individual Core Abs Core Back Flexibility Plyos & Speed Chest & Shoulders Core Abs Individuals Total Body Conditioning Flexibility Recovery

Structure of a Training Progression of a Session Warm-Up / Dynamic Stretch Speed/Power/Technical Exercises “Core” Lifts Accessory Lifts Supplemental Lifts Cool-Down / Static Stretch The F.I.T.T. Principle is one of the foundations of exercise, a set of guidelines that help you set up a workout routine to fit your goals and fitness level while helping you get the most out of your exercise program. F.I.T.T. stands for: Frequency: How often you exercise. For Cardio Exercise: Exercise Guidelines suggest moderate exercise five days a week or intense cardio three days a week to improve your health. For weight loss, you may need to do up to six or more days a week. For Strength Training: The recommended frequency here is 2-3 non-consecutive days a week (at least 1-2 days between sessions. Intensity: How hard you work during exercise For Cardio Exercise: The general rule is to work in your target heart rate zone and focus on a variety of intensities to stimulate different energy systems. For Strength Training: The exercises you do (at least 8-10 exercises), the amount of weight you lift and your reps and sets determine the intensity of your strength workouts. In general, you want to lift enough weight that you can only complete the desired number of reps (around 1-3 sets of 8-16 reps of each exercise). Time: How long you exercise For Cardio Exercise: The exercise guidelines suggest 30-60 minutes of cardio (or working your way up to that). How long you exercise will not just be dependent on your fitness level, but also your intensity. The harder you work, the shorter your workouts will be. For Strength Training: How long you lift weights depends on the type of workout you're doing and your schedule. For example, a total body workout could take up to an hour, whereas a split routine could take less time. Type: The type of activity you're doing For Cardio Exercise: Any activity that gets your heart rate up counts as cardio - Running, walking, cycling, dancing, sports, etc. For Strength Training: This pretty much includes any exercise where you're using some type of resistance (bands, dumbbells, machines, etc.) to work your muscles. Bodyweight exercises can also be considered a form of strength training, as well, although building strength will likely require more resistance.

Principles of Programming Training Variables by Number of Sets, Reps, and Muscular Goals Reps 1 - 2 - 3 4 – 5 – 6 7 – 8 – 9 10 – 13+ Sets High (5-12) Mod (3-7) Mod (3-4) Low (2-4) Reps 1 2 3 4 5 6 7 8 9 10 11 12 13+ <-Max Strength-> <-Strength, Speed, Power-> <-Functional Hypertrophy-> <-Structural Hypertrophy-> <-Endurance-> The F.I.T.T. Principle is one of the foundations of exercise, a set of guidelines that help you set up a workout routine to fit your goals and fitness level while helping you get the most out of your exercise program. F.I.T.T. stands for: Frequency: How often you exercise. For Cardio Exercise: Exercise Guidelines suggest moderate exercise five days a week or intense cardio three days a week to improve your health. For weight loss, you may need to do up to six or more days a week. For Strength Training: The recommended frequency here is 2-3 non-consecutive days a week (at least 1-2 days between sessions. Intensity: How hard you work during exercise For Cardio Exercise: The general rule is to work in your target heart rate zone and focus on a variety of intensities to stimulate different energy systems. For Strength Training: The exercises you do (at least 8-10 exercises), the amount of weight you lift and your reps and sets determine the intensity of your strength workouts. In general, you want to lift enough weight that you can only complete the desired number of reps (around 1-3 sets of 8-16 reps of each exercise). Time: How long you exercise For Cardio Exercise: The exercise guidelines suggest 30-60 minutes of cardio (or working your way up to that). How long you exercise will not just be dependent on your fitness level, but also your intensity. The harder you work, the shorter your workouts will be. For Strength Training: How long you lift weights depends on the type of workout you're doing and your schedule. For example, a total body workout could take up to an hour, whereas a split routine could take less time. Type: The type of activity you're doing For Cardio Exercise: Any activity that gets your heart rate up counts as cardio - Running, walking, cycling, dancing, sports, etc. For Strength Training: This pretty much includes any exercise where you're using some type of resistance (bands, dumbbells, machines, etc.) to work your muscles. Bodyweight exercises can also be considered a form of strength training, as well, although building strength will likely require more resistance.

Equipment Bodyweight Exercises Jumpropes Free Weights Plyo Boxes Dumbbells Foam Rolling Barbells Soccer-Specific (with ball) Machines Hurdles Kettlebells Ladders Resistance Bands Cones Medicine Balls Other Equipment

Getting Your Fitness Level Test Measures Height MB Throw Weight 300 Shuttle Body Fat % Max Pushups 18-y sprint 60 Second Crunch Flying 18-y Sprint 1 RM Squat Max Pullups 1 RM Bench Vertical Jump Yo-Yo IR Test Standing Long Jump 1.5 Mile Run

Goal Setting What are your INDIVIDUAL NEEDS? Age Position Strengths Chronological Biological Position Strengths Weaknesses

Basic Program Template Exercise Set/Rep # Base Program   Secondary Program Core Aim: 1 Abdominals  2 x 30 1  3x8-12  2x8 2 Back 2 3x8-12 2x8 3 Rotational 3 4 Abdominals 4 5 Back 5 6 Rotational

Body Weight Exercises Full Body Full Body Inchworm Tuck Jump Bear Crawl Plyometric Pushup Stair Climp Full Body Prone Walkout Burpees Plank Plank to Pushup

Body Weight Exercises Legs Legs Wall Sit Lung Clock Lunge Lunge to Row Lunge Jump Crossover Lunge Squat Pistol Squat Legs Squat Reach & Jump Chair Squat Sump Squat Step Up Single Leg Deadlift Quadruped Leg Lift Calf Raise

Body Weight Exercises Chest and Back Shoulders and Arms Pushup Dolphin Pushup Donkey Kick Handstand Pushup Judo Pushup Reverse Fly Superman Contralateral Limb Raises Shoulders and Arms Triceps Dip Diamond Pushup Boxer Shoulder Stabilization Series Arm Circles

Body Weight Exercises Core Core L Seat T- Pushup Dynamic Prone Plank Flutter Kicks Bicycle Crunch Crunch Segmental Rotation Core Shoulder Bridge Single Leg Abdominal Press Double Leg Abdominal Press Side Plank Sprinter Sit-Up Russian Twist

SACQERFit Journal Used to Record Assessments Testing Goal-setting Daily / Weekly Program Nutrition

Assignments – June 27 Send Player Profile & Self-Assessment Send Testing Scores (Self – Test) to gnr.coaching@gmail.com Send Final Version of One-Week Workout

Timeline June 18 Orientation & Program/Player Expectations June 27 Goal Setting & Program Design (BUSC Office) July 26-29 Seminar – Nutrition (CSUEB) Seminar – Power Lifting (CSUEB) Testing – Functional Movement Assessment

Conclusions Developing an age-appropriate soccer- specific program takes into consideration A LOT of variables Generalize your Strength Program Start with Bodyweight and Progress from there