1. 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

2. 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

3. 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”

4. 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 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.

5. 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

6. 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

7. 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

8. 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 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.

9. Principles of Programming
Training Variables by Number of Sets, Reps, and Muscular Goals
Reps
4 – 5 – 6
7 – 8 – 9
10 – 13+
Sets
High (5-12)
Mod (3-7)
Mod (3-4)
Low (2-4)
Reps
<-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 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.

10. 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

11. 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

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

13. 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

14. 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

15. 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

16. 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

17. 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

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

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

20. 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

21. 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