College Female Soccer Player Macrocycle developed by Rochelle Collinwood.

College Female Soccer Player

Macrocycle developed byRochelle Collinwood

IntroductionSoccer players depend on muscle endurance/strength as well as agility in order to run for the whole game and quick reaction time.

Power plays a role with sprint capabilities and jumping(for headers) within the game.

Flexibility is important for the kicking with power and for distance.

Exercise SelectionBack Squat

Dead lifts

Bench press

Pull up

Military press

Bent over row

Triceps Overhead

Upper body plyometric

Power clean

Push press

Box/Depth jumps

Abdominal Variation

Power skips

MB Overhead toss

Weighted Carry

Purpose of Exercise Selection

Soccer athletes need quick powerful leg reactions for jumping and kicking.

Back Squat, Power Clean, Dead Lift, Box/Depth Jumps, Power Skips, Plyometric

Strength and power of the upper body is needed for throw-ins.

Push Press, Bench Press, Military Press, Pull-ups, Bent Over Rows, MB Overhead Throw, Plyometric

Purpose of Exercise Selection

Core strength is key in kicking, trapping, and balance while running down the field with a component.

Abdominal Exercise variety, Weighted Carry

Soccer Player Macrocycle

Months Jul Aug Sep Oct Nov Dec Jan Feb Mar Apr May Jun

Seasons Preseason Inseason Offseason

Period Preparatory Conpetitive Preparatory

Phase Strength Power Maintance Hypertrophy Strength

Intensity High High Moderate Low to moderate High

80-95%RM 75 - 95% RM 75 - 85 % RM 50-75% RM 80-90% RM

Volume 3-5 sets 3-5 sets Moderate High to moderate 3-5 sets

4-8 reps 2-5 reps 2-3 sets 3-6 sets 4-8 reps

Moderate Low 6-10 reps 10-15 reps Moderate

Pre-Season: Strength and Power

Power/Strength

Power clean 3 x 4 @ 95% RM

Push press 3 x 4 @ 95% RM

Back Squat 3 x 5 @ 90% RM

Dead lifts 3 x 5 @ 90% RM

Bench press 4 x 4 @ 85% RM

Pull up 4 x 4 @ 85% RM

Military press 3 x 5 @ 85% RM

Bent over row 3 x 5 @ 85% RM

Abdominals 4 x 20

MB Overhead toss 4 x 5 @ 85% RM

Triceps Overhead 3 x 5 @ 85% RM

Strength


Back squat 3 x 6 @ 90% RM

Dead Lift 4 x 5 @ 95% RM

Box jumps 3 x 5

Bench Press 4 x 6 @ 90% RM


Military Press 4 x 5 @ 90% RM

Bent over rows 4 x 5 @ 90% RM

MB Over head Toss 4 x 5 @ 90% RM


Pre-Season: Strength/Power

4 x a week Upper Heavy Monday Lower Light Tuesday Lower Heavy Thursday Upper Light Friday

Off-Season: Preparatory Period

Hypertrophy


Push press 3 x 10 @ 75% RM

Back Squat 3 x 12 @ 65% RM

Dead lifts 3 x 12 @ 65% RM

Bench press 4 x 10 @ 75% RM

Pull up 4 x 10 @ 75% RM

Military press 3 x15 @ 50% RM

Bent over row 3 x 15 @ 50% RM

Abdominals 4 x 20

MB Overhead toss 4 x 10 @ 75% RM


StrengthPower clean 3 x 6 @ 90% RM

Back squat 3 x 6 @ 90% RM

Dead Lift 4 x 5 @ 95% RM

Box jumps 3 x 5

Bench Press 4 x 6 @ 90% RM


Military Press 4 x 5 @ 90% RM

Bent over rows 4 x 5 @ 90% RM

MB Over head Toss 4 x 5 @ 90% RM


Off-Season: Prep Period

Hypertrophy

Eight week Microcycle

Week 1-4: 3x/wk

(Mon/Wed/Fri)

Week 5-8: 4x/wk

(Mon/Tues/Thurs/Fri) Run 3 miles for time

Strength

Four week Microcycle

Week 9-12:

3x/wk (Mon/Wed/Fri)

Medium day Mon

Light day Wed

Heavy day Fri

In-season: Maintenance Phase

Strength/Power

Power Clean

Box Jumps

Back Squat

Dead Lift

Bent over row

Flexibility

Inch worm 3 x 10

Lunge with elbow to instep 3 x 10

Walking over/under 3 x 10

Quad Str. 3 x 30 sec

In-season: Maintenance Phase

Weight Training

2x/wk (Mon/Thurs)

Conditioning

2x/wk (Tues/Fri)

Interval Training:Low to medium intensity (60-80% of competitive speed/power)

Short to medium duration (17 to 100 seconds, 5-12 repetitions)

Short in complete relief interval allowing the heart rate to recover to 110 to 120 beats/min

Post Season

Recovery from the rigorous activities during the in-season

Very little Strength training, mostly to maintain basic strength. Low intensity and volumes

Cross train doing circuit weight training or swimming.

Evaluating and TestingTesting and evaluation should be done at the beginning of each season.

Testing should be at the same time of day in the same location for accuracy

Height and Weight need to be recorded at the beginning

Testing soccer athletes:

Strength: 1RM Back squat, 1RM Bench Press

Power: 1RM Power Clean, Vertical Jump

Anaerobic: 300 yd Shuttle

Aerobic: 1.5 mile run

Agility: T-test

Flexibility: Sit and Reach

ReferencesEssentials of Strength Training and Conditioning,3rd Ed.(NSCA, 2008). T.Baechle & R. Earle (Eds.). Champaign, IL: Human Kinetics

College Female Soccer Player Macrocycle developed by Rochelle Collinwood.

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