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    Common terms in the workout plan you might not be familiar with

    Depth Jumps - Find a step stool, set of stairs or a platform, first number is the drops, second number is drops with jumps

    Strider - focus on running form, stay tall, increase stride length, 60%-70% speed, should stretch you out

    Foot Contacts - This number is a total, you should break it up into lefts, rights and double legs, ex. 90 foot contacts would be 30 lefts, 30 rights, 30 double legs

    Lifting program - If done efficiently this can be about a half hour lift, scroll to the bottom. If you do have access to a weight room great, if not do NOT stress. The running and plyo work is more important than lifting. 

    If you have any questions email bhoffman@crsd.org or call coach Stackhouse

    Warm up before each workout with our normal ballistic warm up. If you aren’t sure what to do please do this 

    General Reminders when doing running workouts

    6/1

    6/2


    7:00pm Meeting for class of 2021


    8:00pm Meeting for class of 2022

    6/3


    7:00pm Meeting for class of 2023

    6/4


    Run a 400 time trial 


    This will be a time you need for pacing for upcoming workouts

    6/5


     Off

    6/6


    Run a 2 mile time trial


    This will be a time you need for pacing for upcoming workouts

     

    6/8

    Hill Work

    5x25 second uphills

    Walk back + 4min recovery

     

    Lift if possible

    6/9

     6x60m full recovery

    Remember this

    Depth Jumps

    12 and 7

    6/10

    5x striders 100m

    5x hallows 30m full speed, 30m coast, 30m full speed

    5x build ups 100m 0-full speed

     

    Lift if possible

    6/11

    4-5 striders

     

    10x bound for 10yds – sprint 20 yds (full recovery)

     Watch this

    6/12

     3x1000 @ 2 mile pace

     

     

     

    Foot Contacts

    120

    6/13

    30 min run, 4-5 striders





     

    6/15

    30 sec @ 60%

    30 sec @ 80%

    5x30sec @90%

    Foot contacts

    132

    6/16

    8x Downhill run – 30-40 meters



    6/17

    6x40m

    6x80m


     

    Lift if possible

    6/18

    30 min run

    4-5 good striders

     

    Depth Jumps

    13 and 8



    6/18

    Broken 450’s

    250, 200 @400 pace

    100 jog between

    400 walk between 450’s

    Lift if possible

    6/19



    Off

     

    6/21



    6x150m all out

    Walk back recovery + 4 min standing


    Lift if possible

    6/22


    10x bound for 10yds – sprint 20 yds (full recovery)

     Watch this


    Depth Jumps

    14 and 9

    6/23


    Hills – 6x 30 sec



    Lift if possible

    6/25


    30 min run, 4-5 striders



    Foot contacts - 144

    6/26


    20m, 40, 60, 80, 100, 80, 60, 40, 20m


    Lift if possible

    6/27


    Off

    6/29

    30 sec @ 60%

    30 sec @ 80%

    5x30sec @90%

    Lift if possible



    6/30


    35 min run

    4-5 striders


    Foot contacts

    159



    7/1

    Find a hill

    6x30 sec

    walk back recovery +4 min


    Lift if possible

    7/2

    5x striders

    5x hallows

    5x build ups

    Depth jumps 15 and 10

    7/3


    4x 6 sec All out

    6x 8 sec All out 


    Lift if possible




    7/4


    20 min run

    3 build ups

    7/6

    3x Broken 450’s

    250, 200 @400 pace

    100 jog between

    400 walk between 450’s

    Lift if possible

    7/7

    8x Downhill run – 30-40 meters (8-10 seconds)



    Foot Contacts- 174

    7/8


    10x bound for 10yds – sprint 20 yds (full recovery)


    Watch this


    Lift if possible

    7/9


    30-35 min run

    4 build ups


    Depth drops

    16 and 11

    7/10

     3x1000 @ 2 mile pace

    Lift if possible

    7/11


    4x 7 sec

    4x10 sec

    All out

    Full recovery

    7/13


    Hills – 5x 35 sec

    Walk back recovery + 6 min



    Lift if possible

    7/14

    8x Downhill run – 30-40 meters


    Foot contacts

    189

    7/15

    4x60 (7sec)

    5x100 (12 sec)


    Lift if possible

    7/16


    30-35 min run

    5 Striders


    Depth drops

    17 and 12

    7/17


    10x bound for 10yds – sprint 20 yds (full recovery)


    Lift if possible

    7/18


    Off

    7/20


    6x200m (approx 31-35 sec) @80% 

    90 sec recovery


    Lift is possible

    7/21

     

    10x60m 

    Full recovery

     

    Foot Contacts 207

    7/22

     

    35-40 min run

     

    3-5 Striders

     

    Lift if possible

    7/23

     

    10x bound for 10yds – sprint 20 yds (full recovery)

     

    Watch this

    Depth jumps 18 and 13

    7/24

    5x striders

    5x hallows

    5x build ups

    Lift if possible

    7/25

     

    25 min run

    If you have any questions email bhoffman@crsd.org or call coach Stackhouse

    Plyo Drills with limited to no equipment  

    Running drills to work on running form - https://www.youtube.com/watch?v=sEdPXhiB3Sk

    Jumping Drills to work on power - https://www.youtube.com/watch?v=aatRF6njEFk

    Soccer Speed drills - https://youtu.be/xt-j23CcOHU

    Soccer Acceleration drills - https://youtu.be/bB_GTwmId_k

    Soccer Running Strength drills - https://youtu.be/Qp-IoQk5dfA

    Soccer Speed ladder speed drills - https://www.youtube.com/watch?v=rLrhleABpXs



    I know not everyone will have access to weights/a weight room. If you can do this plan great, if you can’t because of lack of access, do NOT stress over it. The running work and plyos is more important than lifting. 

    Soccer lifting program - You should be selecting a weight that on the last couple reps puts you to exhaustion. If you are still easily able to do the last rep up the weight for the next set. 

    For June 3 sets for 12 reps

    For July 3 sets of 8 reps

    For August 2 sets of 5 reps

    Day 1 

    Day 2

    Bench Press

    Cleans or Hang Cleans

    Deadlift

    Core - your choice or follow this video

    Squat

    Push Press

    Rows 

    Opposite foot toe touches 3x10 each leg

     

Last Modified on June 8, 2020