docFile - Middleton High School
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File - Middleton High School
! Middleton High School Girls Soccer Summer Workout 2016 ! Text Wee k Monday Tuesday Wednesda y Thursday Friday Saturday Sunday 1 Weight Training 3X400 IW 2m run/WT 30 min tempo Weight Training 5m run 30 min EZ 2 Weight Training 4X400 IW 2m run/WT 30 min tempo Weight Training 5m run 30 min EZ 3 Weight Training 4X400 IW 2m run/WT 30 min tempo Weight Training 6m run 35 min EZ 4 Weight Training 5X400 IW 3m run/WT 35 min tempo Weight Training 6m run 35 min EZ 5 Weight Training 5X400 IW 3m run/WT 35 min tempo Weight Training 7m run 40 min EZ 6 Weight Training 5X400 IW 3m run/WT 35 min tempo Weight Training 6m run 45 min EZ 7 Weight Training 6X400 IW 3m run/WT 40 min tempo Weight Training 7m run 40 min EZ 8 Weight Training 6X400 IW 3m run/WT 40 min tempo Weight Training 6m run 45 min EZ 9 Weight Training 6X400 IW 3m run/WT 40 min tempo Weight Training 7m run 40 min EZ WT: Weight Training (see below) Tempo Run: Helps develop anaerobic threshold. Start and finish your run with 5-10 minutes easy running then 15-20 minutes pushing yourself. IW (Interval Training): Warm-up. Run 400 meters or 440 yds hard then jog the same then begin another. ! Weight Training Program (most gyms or trainers can explain the lifts) Monday Wednesday Friday Dumbbell bench press 3x12 Incline dumbbell bench press 3x12 Dips 3x12 50 crunches/25 supermans 50 crunches/25 supermans 50 crunches/25 supermans Forward step lunge 3x12 Back squat 3x12 Leg press machine 3x12 50 crunches/25 supermans 50 crunches/25 supermans 50 crunches/25 supermans Compound row machine 3x12 Lat pull down 3x12 One arm dumbbell row 3x12 50 crunches/25 supermans 50 crunches/25 supermans 50 crunches/25 supermans Step-ups 3x12 (each leg) Front squat 3x12 Deadlifts 3x12 50 crunches/25 supermans 50 crunches/25 supermans 50 crunches/25 supermans Dumbbell shoulder press 3x12 Upright row 3x12 Barbell shoulder shrug 3x12 50 crunches/25 supermans 50 crunches/25 supermans 50 crunches/25 supermans ! Middleton High School Girls Soccer Summer Workout 2016 Standing calf raise 3x12 Seated calf raise 3x12 Standing calf raise 3x12 50 crunches/25 supermans 50 crunches/25 supermans 50 crunches/25 supermans ! ! ! ! Pre-Season Fit Requirements: ● ● ● ● 2 mile run: under 16 minutes 300 yard shuttle run: under 63 seconds (cones 25 yds apart, up and back for total of 300 yds) Man U Test /120’s: must complete 120 yds down and back in a minute or less doing a total of 10 Juggle ball 15 reps feet only
