Men's Soccer Summer Workouts Phase Two

Workout #1

1. Bench Press 25+ Reps
You will pick a weight that you think you can do between 8 and 12 reps with. Do as many reps as you can do with that weight. You will do as many sets as needed to get 25 total reps with the same weight. Record each set. When you can do 12 or more reps on the first set you will add 5 lbs. Example: You do 135 for 13 reps on your first set. You have 12 reps left to complete. Take adequate rest between sets and then do another maximal set. Repeat this process until you get to 25 reps. Ideally, it should take 3-5 sets. Also, noting that you did 135 lbs. for 13 reps, you would do 140 lbs. for the next week's workout.

2. Chin-ups 30/20 Reps
Chin-ups will be done similar to bench press, only now you don't have to worry about picking a weight. Males will do as many sets as needed to perform 30 perfect chin-ups, while females will do as many sets as needed to perform 20 perfect chin-ups. Be sure to pause at the top for a full second and go all the way down until your arms are fully extended. Record each set until you run out of room on the card. If you cannot do 5 chin-ups on your first set, do 3x10-15 reps on underhand grip pulldown.

3. DB Shoulder Press 8-12 Reps
Be sure that the bench is sitting upright at a 90-degree angle. You will pick a weight that you can do a minimum of 8 reps with and a maximum of 12-13 or so. Do as many reps as you can. Be sure to have a competent spotter to ensure safety. Go up 2.5 - 5 lbs. when you can do 12 or more reps.

4. Row 8-12 Reps
You can use dumbbells or a machine for this exercise. Be sure to move the resistance through a full range-of-motion and pause at your chest on each rep. The rep range is again 8-12. When you can do 12 or more and 5 lbs.

5. Squat 20 Reps
By now you should have a very challenging weight for squat. Be sure to have a good spotter when performing barbell squats. Continue to add 5 lbs. to the bar each time you're able to get 20 reps.

6. DL Leg Curl 10-12 Reps
We're still sticking with both legs at the same time on leg curl. Make sure you're still doing perfect reps. Keep your hips down on the bench and pause in the contracted position of each rep. When you can get 12 or more add weight.

7. Leg Press 20 Reps
Pick a challenging weight for a set of 20 in the leg press. Note that the amount of weight needed from leg press to leg press can vary greatly. Challenge Yourself!! Take adequate rest before attempting the second set. If you were successful in picking a challenging weight for the first set, you will have to decrease the weight to be able to get 20 on the second set. If the leg press model has a moving seat be sure the seat is set properly so you can achieve full range-of-motion.

8. Weighted Crunches 100 Reps
You will hold a weight plate in your hands for this exercise. Hold the weight up over your chest with your arms extended. As with pause crunches, your knees will be bent and feet flat on the floor. You will crunch up until your shoulder blades are slightly off the floor and pause for a full second. You will do 100 reps. When you can do 50 perfect reps in a row without resting, add 5-10 lbs.

Workout #2

1. DB Shrugs 20-25 Reps
Holding DB's in each hand, shrug your shoulders as high as possible and pause for a full second. Do not roll your shoulders, just move them straight up and down. Pick a weight you think you can do a minimum of 20 times and get as many reps as you can. When you can do 25 or more reps, increase the weight by 5 lbs. You may have to decrease the weight for the second set.

2. DB Incline Press 10-15 Reps
The bench should be set at a 45-degree angle. Pick a weight that you can get a minimum of 10 reps with. When you can do 15 or more increase the weight. You will probably have to decrease the weight to get at least 10 on the second set. Be sure to have a competent spotter when doing DB Incline Press.

3. OH Pulldown 10-15 Reps
OH stands for OH grip. This means your palms should be facing away from you while doing this exercise. Your hands should be shoulder width or slightly wider on OH Pulldown. The rep range is again 10-15 reps so pick your weight accordingly. Once you can get 15 or more perfect reps, you may increase the weight. Be sure to pull the bar down to your chest and pause on each rep. You may have to decrease the weight on the second set.

4. Push-Ups 50+ Reps
You will do as many perfect push-ups as you can until you get to at least 50. If you can do more than 50 get as many as you can. If you can't get 50 take breaks and do as many sets as it takes to get to 50. Record how many reps you get on your first set. Try and better this mark each week.

5. Upright Row 10-15 Reps
Be sure to keep the bar in tight to your body, pulling your hands and elbows high. Pause at your chin on each rep, before lowering the weight slowly. Increase the weight by 5 lbs. when you can get 15 reps.

6. Bicep 2x12 Reps
Pick any type of bicep curls. Do two sets of 12 reps. Increase the weight when you can get 12.

7. Tricep 2x12 Reps
Pick any type of tricep extension you like. Do two sets of 12 reps. Increase the weight when you can get 12.

8. Inner Thigh 12 Reps
You can use a machine or do manual resistance. Be sure to teach your partner how to properly spot the exercise. Do 12 reps.

9. Outer Thigh 12 Reps
You can use a machine or do manual resistance. Be sure to teach your partner how to properly spot the exercise. Do 12 reps.

10.Ankle Flexion 15 Reps
Do manual resistance unless your facility has a machine. As with any other manual resistance exercise, be sure to have a competent spotter. Do 15 repetitions.

11. Calf Raise 50 Reps
Feel free to use a variety of modalities to work your calf raises. Just be sure to do 50 perfect reps with each leg. When you can do 50 in a row bump the weight up.

Workout #3

1. DB Lunge 40 Steps
You will hold one dumbbell in each hand when doing dumbbell lunges. Be sure to touch your back knee lightly to the floor each time you step. When you can do each set of 40 steps without resting add 5 lbs. (Rest between sets, but not during). Also, note that 40 steps means 40 total, or 20 each.

2. SL Leg Curl 10-12 Reps
Now we're doing one leg at a time on leg curl. If you find that you have a weaker hamstring, always work that one first. Do each leg back-to-back before resting between sets. Add weight to the exercise when you can get 12 or more reps. Be sure to add weight in small increments of 2 ½ or 5 lbs. since you're only working one leg at a time. You will likely have to decrease the weight for the second set.

3. Leg Press 50 Reps
The set of 50 should be VERY challenging. As a guideline use bodyweight or 2 x bodyweight as the weight you use. We used bodyweight x 50 on our leg press, but some leg presses are much lighter. When you can get 50 in a row and 5-10 lbs.

4. Shoulder Press 10-15 Reps
Use DB's or a machine for this exercise. Pick a weight that you can get at least 10 reps with. When you can get 15 reps or more and weight. You may have to decrease the weight for the second set to get 10 reps.

5. Row 10-15 Reps
You can use dumbbells or a machine for this exercise. Be sure to move the resistance through a full range-of-motion and pause at your chest on each rep. The rep range is again 10-15. When you can do 15 or more add 5 lbs. You may have to decrease the weight on the second set.

6. Dips Max Reps
Do as many reps as you can on both sets of dips. Try to better your previous mark each week.

7. UH Pulldown 10-15 Reps
UH means underhand grip. Your palms will be facing you when you do underhand grip pulldown. You grip should be shoulder-width. Be sure to pull the bar all the way down to the top of your chest and pause, before slowly returning to the starting position. Pick your weight using 10-15 as the rep range. When you can do more than 15 add weight.

8. Back Extension 15 Reps
By now you should all be holding some weight when you do this exercise. Add weight slowly though. Be sure to move slowly through a full range-of-motion when doing back extensions.

9. Pause Crunches 200 Reps
Pause Crunches should be performed with your knees bent and feet flat on the floor. Cross your arms on your chest and crunch up until your shoulder blades are slightly off the floor. Pause in this position for a full second before returning to the starting position. You will do 200 reps. Rest as needed. Note: IF YOU DON'T HAVE TO REST A FEW TIMES DURING THIS EXERCISE, YOUR REPS ARE TOO FAST!!!

Click here for phase two workouts
Download Free Acrobat Reader

ONLINE AUCTIONS

bid today online auctions
| View Full Schedule