Men’s Soccer 2014 Summer Strength
and Conditioning Program
Weeks 1-13
Questions: Contact Brad Brookhart
Email: bbrookhart@wm.edu
Office Phone: 757-221-3367
Please read the following notes before beginning the lifting program.
Thank You.
Coach Brookhart
Notes:
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If you have any questions, please email me at bbrookhart@wm.edu or Call me at 757-221-3367.
Make sure to complete a 10-12 minute dynamic warm-up before each training session.
As the weeks progress, go up in weight for each movement unless it is a bodyweight movement.
Always practice safe lifting techniques. If a spotter is required, never lift without them.
Stretch for 15 minutes after the last workout of the day. Take your time and make sure to relax when you
stretch. Make sure to do this!!!
Nutrition: Please refer to the following website for basic guidelines in nutrition and sports performance.
http://web.wm.edu/speedstrength/nutrition.html
Workout Key:
BB=Barbell
DB=Dumbbell
SB=Stability Ball
BW=Body Weight
SG=Single
Alt=Alternating
Ext=Extension
Speed and Conditioning Drills: *For diagrams and directions, please look in the back of the packet
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6.
Doggies
BB’s
FIFA
Scottish 18’s
Field Intervals
Ladders w/ explosion
Week 1 (May 12-16) and Week 2 (May 19-23):
Note: For plyometrics, please select one exercise from inside the parenthesis and perform that movement to the reps
and sets assigned.
Weight room workout: Heavy Day (Not a Circuit)
Squats- 1x6 4x5
Barbell RDL- 5x5
DB Lateral Lunge- 4x8e
Pull Ups- 25x
DB Shoulder Press- 4x8
Cable Row- 3x10
GHR-4X6
Weight room workout: (Circuit)
3X
BW Squats- x10
DB RDL- x6
Dips- x10
Inverted Row- x10
DB Upright Row- x8
BW Walking Lunges- x10
Lat Pull Down- x10
Push Ups x10
Option A: If you play for greater than 90 minutes.
1. Abs 15 minutes
2. Stretch for 15 minutes
Option B: If you play for greater than 60 minutes.
1.
2.
3.
4.
5.
6.
Plyometrics 4 X 5 (Squat Jumps, Tuck Jumps)
Plyometrics 4 X 5e (Alternating Lunge Jumps, Split Squat Jumps)
Plyometrics 4 X 5e (Lateral Lunge Jumps, Lateral Hurdle Hops)
Sprint and Conditioning Drill (Choose 1)
Abs 15 minutes
Stretch for 15 minutes
Option C: if You Play for less than 60 minutes.
1.
2.
3.
4.
5.
6.
7.
8.
Plyometrics 4 X 5 (Squat Jumps, Tuck Jumps)
Plyometrics 4 X 5e (Alternating Lunge Jumps, Split Squat Jumps)
Plyometrics 4 X 5e (Lateral Lunge Jumps, Lateral Hurdle Hops)
Sprint Drill and Conditioning Drill (Choose 1)
Hand Release Push Ups 4 X 10
Inch Worms 4 X 8
Abs 15 minutes
Stretch for 15 minutes
Weeks 3 (May 26-30) and 4 (June 2-6): *Use Week 4 as a De-load Week
Note: For plyometrics, please select one exercise from inside the parenthesis and perform that movement to the reps
and sets assigned.
Weight room workout: Heavy Day (Not a Circuit)
Squats- 1x6 4x5
BB RDL – 5x5
BB Lateral Lunge- 4x8e
Chin Ups- 25x
DB Alt Shoulder Press- 4x6e
DB 2 Arm Row- 3x10
SB Leg Curl-3x10
Weight room workout: (Circuit)
3X
BW Squats- x10
DB RDL- x6
Tricep Push Downs-x10
Inverted Row- x10
DB Upright Row- x8
DB Walking Lunges- x10e
Lat Pull Down- x10
Push Ups x10
Option A: If you play for greater than 90 minutes.
3. Abs 15 minutes
4. Stretch for 15 minutes
Option B: If you play for greater than 60 minutes.
7.
8.
9.
10.
11.
12.
Plyometrics 4 X 5 (SG Leg Squat Jumps, Box Jumps)
Plyometrics 4 X 5e (Alternating Lunge Jumps, Split Squat Jumps)
Plyometrics 4 X 5e (Lateral Lunge Jumps, Lateral Hurdle/Cone Hops)
Sprint and Conditioning Drill (Choose 1)
Abs 15 minutes
Stretch for 15 minutes
Option C: If you Play for less than 60 minutes.
9.
10.
11.
12.
13.
14.
15.
16.
Plyometrics 4 X 5 (Squat Jumps, Tuck Jumps)
Plyometrics 4 X 5e (Alternating Lunge Jumps, Split Squat Jumps)
Plyometrics 4 X 5e (Lateral Lunge Jumps, Lateral Hurdle/Cone Hops)
Sprint and Conditioning Drill (Choose 1)
Hand Release Push Ups 4 X 10
Inch Worms 4 X 8
Abs 15 minutes
Stretch for 15 minutes
Weeks 5 (June 9-13) and 6 (June 16-20):
Note: For plyometrics, please select one exercise from inside the parenthesis and perform that movement to the reps
and sets assigned.
Weight room workout: Heavy Day (Not a Circuit)
Rotator Cuff-3 movements for 15 reps each
Squats- 1x6 1x5 3x4
GHR- 4x7
BB Lateral Lunge- 4x6e
Pull Ups- 30x
DB Lateral Raise- 4x6e
DB 1 Arm Row- 3x10
SB Sg Leg Curl-3x10e
Weight room workout: (Circuit)
3X
BW Squats- x12
DB RDL- x6
Tricep Push Downs-x10
Inverted Row- x10
DB Upright Row- x8
DB Walking Lunges- x10e
Lat Pull Down- x10
Push Ups x15
Option A: If you play for greater than 90 minutes.
5. Abs 15 minutes
6. Stretch for 15 minutes
Option B: If you play for greater than 60 minutes.
13.
14.
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16.
17.
18.
Plyometrics 4 X 5 (SG Leg Squat Jumps, Box Jumps)
Plyometrics 4 X 5e (Alternating Lunge Jumps, Split Squat Jumps)
Plyometrics 4 X 5e (Lateral Lunge Jumps, Lateral Hurdle/Cone Hops)
Sprint and Conditioning Drill (Choose 1)
Abs 15 minutes
Stretch for 15 minutes
Option C: If you Play for less than 60 minutes.
17.
18.
19.
20.
21.
22.
23.
24.
Plyometrics 4 X 5 (Squat Jumps, Tuck Jumps)
Plyometrics 4 X 5e (Alternating Lunge Jumps, Split Squat Jumps)
Plyometrics 4 X 5e (Lateral Lunge Jumps, Lateral Hurdle/Cone Hops)
Sprint and Conditioning Drill (Choose 1)
Hand Release Push Ups 4 X 10
Inch Worms 4 X 8
Abs 15 minutes
Stretch for 15 minutes
Weeks 7 (June 23-27) and 8 (June 30-July 4): *Use Week 8 as a De-load Week
Note: For plyometrics, please select one exercise from inside the parenthesis and perform that movement to the reps
and sets assigned.
Weight room workout: Heavy Day (Not a Circuit)
Rotator Cuff-3 movements for 15 reps each
Squats- 1x5 4x3
GHR- 4x6
BB Lateral Lunge- 4x8e
Pull Ups- 30x
3 Way Shoulder Raise- 4x6e
DB 1 Arm Row- 4x5e
DB Single Leg RDL-4x5e
Weight room workout: (Circuit)
3X
BW Sg Leg Bench Squats- x10e
DB RDL- x6
Chin Ups- x6
DB Upright Row- x8
BW Squats- x15
DB Incline Bench- x8
BW Walking Lunge 8xe
Clapping Push Ups x6
Option A: If you play for greater than 90 minutes.
7. Abs 15 minutes
8. Stretch for 15 minutes
Option B: If you play for greater than 60 minutes.
19.
20.
21.
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23.
24.
Plyometrics 4 X 5 (SG Leg Squat Jumps, Box Jumps)
Plyometrics 4 X 5e (Alternating Lunge Jumps, Split Squat Jumps)
Plyometrics 4 X 5e (Lateral Lunge Jumps, Lateral Hurdle/Cone Hops)
Sprint and Conditioning Drill (Choose 1)
Abs 15 minutes
Stretch for 15 minutes
Option C: If you Play for less than 60 minutes.
25.
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28.
29.
30.
31.
32.
Plyometrics 4 X 5 (Squat Jumps, Tuck Jumps)
Plyometrics 4 X 5e (Alternating Lunge Jumps, Skipping for Distance)
Plyometrics 4 X 5e (Lateral Lunge Jumps, Forward Ice Skaters)
Plyometrics 4 X 5 (Clapping Push Ups)
Sprint and Conditioning Drill (Choose 1)
Burpees 3 X 10
Abs 15 minutes
Stretch for 15 minutes
Weeks 9 (July 7-11) and 10 (July 14-18):
Note: For plyometrics, please select one exercise from inside the parenthesis and perform that movement to the reps
and sets assigned.
Weight room workout: Heavy Day (Not a Circuit)
Rotator Cuff-3 movements for 15 reps each
Squats- 1x5 4x3
GHR- 4x8
DB Lateral Lunge- 4x8e
NG Pull Ups- 30x
3 Way Shoulder Raise- 4x6e
DB 2 Arm Row- 3x10
DB Single Leg RDL-4x5e
Weight room workout: (Circuit)
3X
BW Bench Squats- x10e
DB RDL- x6
Close Grip Push Ups-x10
Chin Ups- x6
DB Shoulder Press- x8
DB Horizontal Press (Standing)- x10
DB Bench Press- x8
BW Walking Lunge 10xe
Option A: If you play for greater than 90 minutes.
9. Abs 15 minutes
10. Stretch for 15 minutes
Option B: If you play for greater than 60 minutes.
25.
26.
27.
28.
29.
30.
Plyometrics 4 X 5 (SG Leg Squat Jumps, Box Jumps)
Plyometrics 4 X 5e (Alternating Lunge Jumps, Split Squat Jumps)
Plyometrics 4 X 5e (Lateral Lunge Jumps, Lateral Hurdle/Cone Hops)
Sprint and Conditioning Drill (Choose 1)
Abs 15 minutes
Stretch for 15 minutes
Option C: If you Play for less than 60 minutes.
33.
34.
35.
36.
37.
38.
39.
40.
Plyometrics 4 X 5 (Depth Jumps, Tuck Jumps)
Plyometrics 4 X 5e (Skipping for Height, Skipping for Distance)
Plyometrics 4 X 5e (Lateral Lunge Jumps, Forward Ice Skaters)
Plyometrics 4 X 5 (Clapping Push Ups)
Sprint and Conditioning Drill (Choose 1)
Burpees 3 X 10
Abs 15 minutes
Stretch for 15 minutes
Weeks 11 (July 21-25) and 12 (July 28-August 1): *Do not use week 12 as a De-Load Week.
Note: For plyometrics, please select one exercise from inside the parenthesis and perform that movement to the reps
and sets assigned.
Weight room workout: Heavy Day (Not a Circuit)
Rotator Cuff-3 movements for 15 reps each
Squats- 1x5 4x3
GHR- 4x8
DB Lateral Lunge- 4x8e
Pull Ups- 35x
3 Way Shoulder Raise- 4x6e
Reverse Hypers- 3x10
DB Single Leg RDL w/ curl-4x6e
Weight room workout: (Circuit)
3X
BW Sg Leg Bench Squats- x10e
DB RDL Complex- x6
Close Grip Push Ups-x12
Chin Ups- x7
DB Shoulder Press- x8
DB Horizontal Press (Standing)- x10
DB Alt Bench Press- x8
BW Walking Lunge 10xe
Option A: If you play for greater than 90 minutes.
11. Abs 15 minutes
12. Stretch for 15 minutes
Option B: If you play for greater than 60 minutes.
31.
32.
33.
34.
35.
36.
Plyometrics 4 X 6 (SG Leg Squat Jumps, Squat Jumps)
Plyometrics 4 X 6e (Alternating Lunge Jumps, Split Squat Jumps)
Plyometrics 4 X 6e (Lateral Lunge Jumps, Lateral Hurdle/Cone Hops)
Sprint and Conditioning Drill (Choose 1)
Abs 15 minutes
Stretch for 15 minutes
Option C: If you Play for less than 60 minutes.
41.
42.
43.
44.
45.
46.
47.
48.
Plyometrics 4 X 6 (Depth Jump landing w/ 10 yard forward sprint, Depth Jumps)
Plyometrics 4 X 6e (Skipping for Height, Skipping for Distance)
Plyometrics 4 X 6e (Lateral Lunge Jumps, Forward Ice Skaters)
Plyometrics 4 X 6 (Clapping Push Ups)
Sprint and Conditioning Drill (Choose 1)
Burpees 3 X 10
Abs 15 minutes
Stretch for 15 minutes
Week 13 (August 4-8): If Needed *De-Load Week.
Note: For plyometrics, please select one exercise from inside the parenthesis and perform that movement to the reps
and sets assigned.
Weight room workout: Light Day (Not a Circuit)
Rotator Cuff-3 movements for 15 reps each
Squats- 4x8
GHR- 3x8
DB Lateral Lunge- 3x6e
Pull Ups- 20x
3 Way Shoulder Raise- 4x6e
Reverse Hypers- 3x10
DB Single Leg RDL w/ curl-4x6e
Weight room workout: (Circuit)
3X
BW Sg Leg Bench Squats- x10e
DB RDL Complex- x6
Close Grip Push Ups-x12
Chin Ups- x6
DB Shoulder Press- x8
DB Horizontal Press (Standing)- x10
DB Alt Bench Press- x8
BW Walking Lunge 10xe
Option A: If you play for greater than 90 minutes.
13. Abs 15 minutes
14. Stretch for 15 minutes
Option B: If you play for greater than 60 minutes.
37.
38.
39.
40.
41.
Plyometrics 4 X 6 (SG Leg Squat Jumps, Squat Jumps)
Plyometrics 4 X 6e (Lateral Lunge Jumps, Lateral Hurdle/Cone Hops)
Sprint and Conditioning Drill (Choose 1)
Abs 15 minutes
Stretch for 15 minutes
Option C: If you Play for less than 60 minutes.
49.
50.
51.
52.
53.
Plyometrics 4 X 6 (Depth Jump landing w/ 10 yard forward sprint, Depth Jumps)
Plyometrics 4 X 6e (Lateral Lunge Jumps, Forward Ice Skaters)
Sprint and Conditioning Drill (Choose 1)
Abs 15 minutes
Stretch for 15 minutes