Week 1-4 Exercise Set Exercise Set Exercise Set Exercise Set ...
Franklin Fire Soccer Club AT Home Training Schedule Day 1 (Speed/Edurance) Day 1 will be a little bit of sprinting mixed with some endurance work. We'll start off with not too much, but over the 12 weeks, it will build up. You're going to sprint for 50 meters, and then immediately jog for 150 meters.
Week 1-4
Sets
50 yard sprint 150 yard jog
x8
Total distance : 1 mile
Weeks 5-8 50 yard sprint 150 yard jog Total distance: 1.5 miles
Sets
x 12
Weeks 9-12 50 yard sprint 150 yard jog Total distance: 2 miles
Sets
x 16
Day 2 (Endurance) If you are out of shape, day 1 will tax you enough, and you should be dreading day 2. Day 2 is where the fun is at, endurance day. The workouts will be simple, running will be a moderate pace, and you should be beating your previous times each week. Week by week distances are as follows: Time Week 1 - 1 mile Week 2 - 1 mile Week 3 - 1.5 miles Week 4 - 1.5 miles Week 5 - 2 miles Week 6 - 2 miles Week 7 - 2 miles Week 8 - 2.5 miles Week 9 - 2.5 miles Week 10 - 2.5 miles Week 11 - 3 miles Week 12 - 3 miles Day 3 (Plyometrics) We're going to be doing something called plyometrics. Plyometrics are different jumps, hops and throws that will greatly develop lower and upper body speed, agility and power. You must be careful with plyometrics though, because the risk of injury is high if you don't do things right. Have someone experienced (ex. a coach) check your form and make sure you're doing everything right. First I'll show the exercises that will be used with the Soccer plyometrics program. Week 1-3 Week 4-6 Week 7-9 Week 10-12 Exercise Set Exercise Set Exercise Set Exercise Set Lateral jumps 4x12 Jump Lungs 4x12 Lateral jumps 4x15 Jump Lungs 4x20 Squat Jumps 4x12 Burpees 4x12 Squat Jumps 4x15 Burpees 4x20 Burpees 4x12 Planks 4x45 secs Burpees 4x15 Planks 4x75 secs Pushups 4x20 Pushups 4x20 Pushups 4x20 Pushups 4x25 Planks 4x30 secs Planks 4x60 secs
Week 1-4
Sets
50 yard sprint 150 yard jog
x8
Total distance : 1 mile
Weeks 5-8 50 yard sprint 150 yard jog Total distance: 1.5 miles
Sets
x 12
Weeks 9-12 50 yard sprint 150 yard jog Total distance: 2 miles
Sets
x 16
Day 2 (Endurance) If you are out of shape, day 1 will tax you enough, and you should be dreading day 2. Day 2 is where the fun is at, endurance day. The workouts will be simple, running will be a moderate pace, and you should be beating your previous times each week. Week by week distances are as follows: Time Week 1 - 1 mile Week 2 - 1 mile Week 3 - 1.5 miles Week 4 - 1.5 miles Week 5 - 2 miles Week 6 - 2 miles Week 7 - 2 miles Week 8 - 2.5 miles Week 9 - 2.5 miles Week 10 - 2.5 miles Week 11 - 3 miles Week 12 - 3 miles Day 3 (Plyometrics) We're going to be doing something called plyometrics. Plyometrics are different jumps, hops and throws that will greatly develop lower and upper body speed, agility and power. You must be careful with plyometrics though, because the risk of injury is high if you don't do things right. Have someone experienced (ex. a coach) check your form and make sure you're doing everything right. First I'll show the exercises that will be used with the Soccer plyometrics program. Week 1-3 Week 4-6 Week 7-9 Week 10-12 Exercise Set Exercise Set Exercise Set Exercise Set Lateral jumps 4x12 Jump Lungs 4x12 Lateral jumps 4x15 Jump Lungs 4x20 Squat Jumps 4x12 Burpees 4x12 Squat Jumps 4x15 Burpees 4x20 Burpees 4x12 Planks 4x45 secs Burpees 4x15 Planks 4x75 secs Pushups 4x20 Pushups 4x20 Pushups 4x20 Pushups 4x25 Planks 4x30 secs Planks 4x60 secs
