BLUE DEVILS:
Over the course of winter break, you will have the opportunity to improve your physical and mental
conditioning. Without the added pressure of classes, you will be able to focus all of your attention on training for the
upcoming season. This time is vital in preparation to increase your strength, agility, speed, and power. DO NOT let all
of your hard work from the fall semester go to waste.
The following is a packet that includes your lifting and conditioning. The warm-up given should be done
prior to lifting. The nutrition program is given on the main page of the strength and conditioning site. Push yourselves
hard, good luck, and have a safe and fun break.
Contact me if you have any questions about the program or exercise variations.
Mike Piper, BS, CSCS, USAW-1
(608) 225-2750
piper.ccsu.edu
BEFORE YOU BEGIN YOUR LIFTING OR CONDITIONING SESSION:
COMPLETE THE DESIGNATED WARM-UP PLUS TWO CORE EXERCISES FROM
COLUMN ONE, ONE CORE EXERCISE FROM COLUMN 2, AND ONE LOWER
BACK EXERCISE FROM COLUMN THREE.
LOWER BODY DAY
Regular Jacks 2x10
Long Striders 2x10
Seal Jacks 2x10
Leg Swings 2x10 each
Single Leg Hip Raise 1x10
each
Bodyweight Squat 1x10
UPPER BODY DAY
Regular Jacks 2x10
Long Striders 2x10
Seal Jacks 2x10
Push Ups 1x10
COMBO DAY
Regular Jacks 2x10
Long Striders 2x10
Seal Jacks 2x10
Leg Swings 2x10 each
Bodyweight Squat 1x10
Push Ups 1x10
CORE: 15-30 REPS
COLUMN ONE
COLUMN TWO
Weighted Toe Touches
Weighted Russian Twists
Weighted Regular Crunch
Weighted Diagonal Punch
123 (Count) Crunches
123 (Count) Crunches
Knee Tuck
Cross-Over Crunch
V-Crunch
Side Crunch
Single Leg V-Crunch
Rocky Twist
Bicycles
Prisoner Twist
Wrist Curls
Squirm
Front Plank
Side Plank
Front Plank w/ Arm Reach
Side Plank Hip Raise
Front Plank w/ Leg Raise
Side Plank Leg Raise
Negetive Sit-Up
V-Sit
Side Plank Roll Under
PLANKS: :30-1:30
COLUMN THREE
Kneeling Alt. Superman
"Y" Superman
Dbl. Arm / Leg Superman
Superman
Deadfish
Cobras
Single Leg Hip Bridge
Double Leg Hip Bridge
Single Leg Hip Raise
Double Leg Hip Raise
Single Leg Hip Raise +
Flexion/Extension
Single Leg Hip Raise +
Adduction/Abduction
Hydrants
Blue Devil Sports
Women's Soccer
Order
1a
1b
Exercise
Power Pull
Wrist Stretch
2a
2b
w/up
Week 1
January 2nd
w/up
Work set
5 - bar
:15 hold
Sets
3
3
x.15.x
DB Sumo Squat
Push Ups
10 - 65-95 lbs
8
3
3
5.x.x
3
Inverted Row
10
3
4
Forward Lunge
10ea - 75 - 105 lbs
2
5
Bar Shrugs
10 - 65 lbs
2
Order
1
Exercise
Power Pull
Work set
5 - bar
Sets
3
2a
2b
DB Goblet Squat
Bent Row
8 - 50-85 lbs
8 - 60-80 lbs
3
3
3a
3b
Bench Press
Split Squat Hold
4
Letters T-Y-A
Order
1
Exercise
Power Pull
2
Leg Press
3a
3b
3c
Push Ups
Chin Ups
One Leg Hip Bridge
4
Step Ups
5ea - 75-105 lbs
3
5
DB Shrugs
10 - bar
3
w/up
January 4th
w/up
circuit until total reps of bench
are completed.
w/up
January 6th
w/up
pick a weight you can lift for 10
reps
circuit until all total reps of
push and chin ups are
completed.
45 total reps - bar
8 - bodyweight
E-I-C
E-I-C
x.6.x
10 - 2.5 lbs
3
Work set
5 - bar
Sets
3
5
3
30
25
3ea
E-I-C
x.10.x
x.10.x
Blue Devil Sports
Women's Soccer
Week 2
January 9th
Order
Exercise
1a
w/up
w/up
Work set
Sets
E-I-C
Power Pull
5 - bar
3
1b
Wrist Stretch
:15 hold
3
2a
DB Sumo Squat
8 - 75-95 lbs
3
2b
Push Ups
8
3
x.5.x
3
Inverted Row
8
3
3.x.x
4
Forward Lunge
8ea - 80-105 lbs
2
5
Bar Shrugs
10 - 65 lbs
2
Work set
Sets
x.15.x
January 11th
Order
Exercise
w/up
w/up
1
Power Pull
5 - bar
3
2a
DB Goblet Squat
8 - 55-85 lbs
3
2b
Bent Row
8 - 65-80 lbs
3
3a
Bench Press
3b
Split Squat Hold
4
Letters T-Y-A
circuit until total reps of
bench are completed.
E-I-C
48 total reps - bar
8 - bodyweight
10 - 2.5 lbs
6.x.x
3
Blue Devil Sports
Women's Soccer
Week 3
January 16th
Order Exercise
1
Standing Long Jump
2a
DB Sumo Squat
2b
One Leg Hip Bridge
3
Bench Press
4
RDL
5
Seated Row
6
Step Ups
w/up
w/up
Get 50 reps as fast as you can,
you may take breaks.
Work set
Sets
1
5
6 - 85-100 lbs
3
3ea
3
50 reps
6 - 85-95 lbs
Get 50 reps as fast as you can,
you may take breaks.
3
50 reps
12ea - 65 lbs
3
E-I-C
10.x.x
OLYMPIC LIFTS
LOWER BODY LIFTS
UPPER BODY LIFTS
Jump Shrug
DB Jump Shrug
Power Pull
DB Power Pull
Clean
DB Clean
Trap Bar Deadlift
Sumo Deadlift
Leg Press
Smith Machine Back Squat
Smith Machine Front Squat
Bench Press
DB Bench Press
Incline Press
DB Incline Press
Shoulder Press
DB Shoulder Press
One Arm DB Clean
Snatch
DB Snatch
One Arm DB Snatch
Push Press
ONE LEG LOWER BODY LIFTS
Push Ups
Pull Ups
Bent Over Row
Negetive Pull Ups
DB Push Press
One Arm DB Push Press
Clean + Push Press
DB Clean + Push Press
DB Elevated Split Squat
One Leg Leg Press
Barbell or DB Bulgarian Squat
DB Crossover Step
Barbell or DB Lateral Step Up
ONE ARM/BACK UPPER BODY LIFTS
HAMSTRING / LOW BACK LIFTS
Lat Pulldown
One Arm DB Row
One Arm Seated Row
One Arm Lat Pulldown
Upright Row
Barbell or DB Step Ups
Barbell or DB Side Lunge
DB Elevated Backward Lunge
Barbell or DB Forward Lunge
RDL
Glute Ham Raise
Physio Ball Leg Curl
Good Morning
Negetive Glute Ham Raise
Medicine Ball Hip Raise
Leg Curl (Machine)
One Arm DB Bench Press
One Arm DB Incline Press
One Arm DB Shoulder Press
Inverted Row
Seated Row
01/9-01/13
01/2-01/6
12/26-12-30
DATE
MONDAY
WEDNESDAY
FRIDAY
FARTLEK WORK
AGILITY & PLYOMETRICS
SHUTTLE WORK
NUMBER OF MINUTES: 12
JOG: :30
SPRINT: :30
*See agility/plyo sheet. Choose one
different agility and jump rope workout
for each week.
NUMBER OF MINUTES: 14
JOG: :30
SPRINT: :30
*See agility/plyo sheet. Choose one
different agility and jump rope workout
for each week.
NUMBER OF REPS: 2
ACTIVITY: 300 yard shuttle test
REST: 2:30 between reps
GOAL TIME: < 1:05
NUMBER OF REPS: 6
ACTIVITY: 50 yard shuttles
REST: :10 between reps
GOAL TIME: :10
NUMBER OF MINUTES: 16
*See agility/plyo sheet. Choose one
NUMBER OF REPS: 4
JOG: :30
different agility and jump rope workout
ACTIVITY: 100 yard shuttles
SPRINT: :30
for each week.
REST: :20 between reps
01/16
GOAL TIME: :20
NUMBER OF MINUTES: 18
*See agility/plyo sheet. Choose one
NUMBER OF REPS: 1
JOG: :25
different agility and jump rope workout
ACTIVITY: 300 yard shuttle test
SPRINT: :30
for each week.
REST: NA
WALK: :05
GOAL TIME: <1:05
WORKOUT 1: CIRCUIT
*SETS: 3 REST: 1:30
EXERCISE
Jump Rope: High Knees
Push Ups
Jump Rope: One Legged Jumps
Long Striders
Jump Rope: One Legged Jumps
Seal Jacks
TIME
:30
:30
:30
:30
:30
:30
WORKOUT 2: BW CIRCUIT
*MAX reps in :20, :10 rest inbetween exercises
Complete 4 SETS of the circuit
REST: 1:30 between SETS
EXERCISE
TIME
REST
Push Ups
:20
:10
Lateral Hops
:20
:10
BW Squat
:20
:10
Squat Jumps
:20
:10
Jump Rope: Double Jumps
:30
Push Ups
:20
:10
Blurpees
:30
Lateral Hops
:20
:10
Jump Rope: Half Twisters
:30
BW Squat
:20
:10
Cross Over Jumping Jack
:30
Blurpees
:20
:10
WORKOUT 4: 5-10-5 PRO AGILITY
SETS: 20 REST: :15
1. Begin drill at cone 1
2. From cone 1, sprint to cone 2
2. Once at cone 2, sprint to cone 3
4. Once at cone 3, sprint and FINSH through
cone 1
CONES are spaced 7 yards apart.
• 2
• 1
• 3
WORKOUT 5: STAR DRILL
SETS: 10 REST: :30
WORKOUT 3: 3 CONE DRILL
SETS: 10 EACH WAY REST: :20
CONES ARE SPACED 7.5 YARDS APART
1. Begin drill at cone 1
2. From cone 1, SPRINT to cone 2
3. From cone 2, SHUFFLE to cone 3
4. From cone 3, DROP STEP to cone 1
1 •
2 •
• 3
WORKOUT 6: ON VB COURT
*Pyramid Sprints (down & back = 1): 1, 2, 3, 4, 3, 2, 1
BEGIN drill from the *
EXERCISE
REST
FOR CONES 1-3: Sprint to cone, backpedal to *
ex. From *, sprint to cone 1, backpedal
back to *. Repeat for cones 2 & 3.
CONES 4 & 5: Shuffle to cone, shuffle back to *
ex. From *, shuffle to cone 4, shuflle back to *
CONES 6-8: Backpedal to cone, sprint to *
ex. From *, backpedal to cone 6, sprint to *
1 Full Court Sprint in :12
2 Full Court Sprints in :24
3 Full Court Sprints in :36
4 Full Court Sprints in :48
3 Full Court Sprints in :36
2 Full Court Sprints in :24
1 Full Court Sprint in :12
1:00
1:15
1:00
:50
1:00
1:15
1:00
CONES are spaced 7 yards apart from * start
1 •
• 2
• 3
4 •
*
• 5
6 •
• 7
• 8
WORKOUT 7: ON VB COURT
WORKOUT 8: PLATE CIRCUIT
WORKOUT 9: CONE DRILL
*Pyramid Sprints (down & back = 1): 2, 2, 4, 4, 4, 4,
2, 2
COMPLETE SET AS FAST AS POSSIBLE!
EXERCISE
REST
*use a 25 lb. plate THROUGHOUT circuit
2 Full Court Sprints in :24
:25
Complete 3 SETS of the circuit
2 Full Court Sprints in :24
:25
REST: 1:00 between SETS
4 Full Court Sprints in :48
:48
4 Full Court Sprints in :48
:48
EXERCISE
REPS
4 Full Court Sprints in :48
3:00
Squat Jumps
10
4 Full Court Sprints in :48
3:00
Cycled Split Squat Jumps
10ea
2 Full Court Sprints in :24
1:30
Forward Lunge + Plate Twist
5ea
2 Full Court Sprints in :24
1:30
Back Squat w/ Plate
30
Seated Punch
6
WORKOUT 10: POOL (3)
Back Squat + Plate Punch
30
1 to 2: Bear Crawl
1 to 2: Side Shuffle
1. PLYOMETRIC CIRCUIT x3 SETS
Overhead Backward Lunge
5ea
2 to 3: Sprint
2 to 3: Sprint
Side Lunge
8ea
3 to 4: Back Pedal
3 to 4: Crossover Run
4 to 5: Bear Crawl
4 to 5: Side Shuffle
EXERCISE
TIME
*Below is the set-up for the cones. Repeat 10x through.
SETS: 10
• 3
• 1
REP 1
:30
Rocky Twist
20
One Leg Later Jumps
:30
One Leg RDL + Shoulder Press
10ea
One Leg Jumps
:30
Scissor Jump
:30
1 to 2: Back Pedal
Lateral Jumps
:30
2 to 3: Sprint
REP 3
3 to 4: Back Pedal
4 to 5:
Sprint
EXERCISE
REST
3 x :30 treading water
:30
5 x :45 treading water
:15
3. CONTINUOUS LAPS: 5 min.
• 4
• 2
Vertical Jumps
2. TREADING WATER
REST: 1:00 bet. SETS
• 5
REP 2
JUMP ROPE CIRCUIT 1
EXERCISE
Double Leg Jumps
Single Leg Jumps
TIME
:30
:30
Single Leg Jumps
Double Jumps
Lateral Jumps
Half Twisters
JUMP ROPE CIRCUIT 2
JUMP ROPE CIRCUIT 3
EXERCISE
TIME
EXERCISE
TIME
:30
:30
:30
Toe Taps
Double Jumps
Half Twister
Single Leg Jumps
Single Leg Jumps
:45
:45
:45
:45
:45
Single Leg Jumps
Single Leg Jumps
Single Leg Jumps
Single Leg Jumps
Half Twisters
1:00
1:00
1:00
1:00
1:00
:30
Double Leg Jumps
:45
Double Jump
1:00