RV Boys Soccer Strength Program...a.Barbell Flat Bench Press b.Barbell Incline Bench Press c.Barbell...

RV BOYS SOCCER STRENGTH PROGRAM 1

RV Boys Soccer

Strength Program

from AJ Pickul

732-252-3653

Tenacity Fitness

“Hard work beats talent, when talent doesn't work hard.”

-Tim Notke


RV Boys Soccer Strength Training Program

This off season weight training guide is to help prepare athletes for the upcoming

season by getting bigger, stronger and faster. This program is adjustable to how

many days a week you can get to the gym whether it is 2, 3, or 4 days a week. At

a minimum of 2 days you can still get results. The weightlifting portion can be

completed in 30 minutes.

This guide will cover the following:

pp. 03 Nutrition

pp. 04 How to Find 1 Rep Max

pp. 04 How to Work Up to 3/5 Rep Max

pp. 05 How to Set Up Box Squats

pp. 05 What is a Speed Lift?

pp. 06 How to Use the Program

pp. 07 -08 Day 1 Max Effort Upper

pp. 09 -11 Day 2 Dynamic Effort Lower

pp. 12-13 Day 3 Dynamic Effort Upper

pp. 14-16 Day 4 Max Effort Lower

pp. 17 Off Day

If you have any additional questions or concerns contact

AJ Pickul at Tenacity Fitness

732-252-365


Nutrition Guide

To help you instill some good nutritional behavior we have mapped out your

optimum 24 hour protocol for training and competing.

Pre Workout Meal (30-60 minutes):

Fruits, protein, and a high carbohydrate sports drink.

The Workout:

WATER, 4 to 8 ounces every 20 minutes

Post Workout Meal (30-60 minutes):

One gram of carbs per pound of body weight (180 lbs=180 grams) and .25 grams

of protein per pound of body weight (180 lbs=45 grams).

2 Cups of Water per pound lost.

Two to Three Hour Meal:

Get a healthy, well balanced and hearty meal Take in fluids

Over next 18 hours:

Rest and Relax, take in protein (Entire Day = 4 meals, 2 Snacks)

Stretch

Eight hours of Sleep


How to Find 1 Rep Max(rm)

Pick a weight you think you can lift for 6 reps and do as many reps as you can

use https://www.bodybuilding.com/fun/other7.htm

and put in the weight you used and the reps you complete correctly

How to Work Up to 3/5 Rep Max(rm)

HOW TO ‘WORK UP’ ON MAX EFFORT DAYS

On all max effort movements we start with the bar for 15- 20 reps. Such reps allow

the athlete to get some practice at the movement. Do not cheat your warm ups.

Fixing mistakes with an empty bar is easier than fixing them with 90% plus on the

bar. It should take approximately 7 sets to hit your max. This is what has been

found to be optimal. When we max out in an athletic setting the process of working

up and getting the work in is just as important as setting a new record on the

movement. Athletes have a lot more external factors to take into account than

power lifters do. Below is one example of an athlete working up on the squat and

their jumps in weight.

135 pounds squatter – Barbell Squat 1RM

Bar x 20-30

65 x 3

85x 1

95 x 1

105 x 1

115 x 1

125 x 1

https://www.bodybuilding.com/fun/other7.htm


How to Set Up for Box Squats

SETTING UP YOUR BOX CORRECTLY

Setting up your box properly is very simple.

1. Have the athlete stand in front of the box as if they were about to squat

a. This means same stance width

2. Have the athlete sit on the box as if they were box squatting correctly

a. Make sure the hips are far enough back on the box so the athlete’s shin is

perpendicular to the floor

3. Adjust the height of the box until the top of the knee cap is parallel with the

crease of the hip. Check the knee cap/ hip crease angle from the side of the

athletes. Knee angle has NOTHING to do with squatting to parallel

Speed Lifts

Move the weight as fast as possible and with as much aggression as possible. This

is trying to recruit the most muscles. It is ok if it feels really light, do not add

additional weight and stay with the percentages.


How to Use the Program

Pick what exercises you can perform at your gym. When you select the exercises

for your program, stick with the same exercises for 4-6 weeks before switching

any. Track your lifts with the amount of weight you use, and the reps you use.

Challenge yourself to move up in weight if your form looks ok. If you are doing an

exercise for 12 reps but you feel like you can do 14 reps, move up.

4 DAYS PER WEEK OPTION

Monday – Max Effort Upper

Tuesday – Dynamic Effort Lower

Wednesday – OFF

Thursday – Dynamic Effort Upper

Friday – Max Effort Upper

It is best to keep the max effort days as far away as possible but this is not always

an option when you start programing for practices etc. Worst case scenario, is just

don’t do the max effort workouts with in a 24-hour period if you can help it.


WEEK 1

Monday – Max Effort Upper

Wednesday – Dynamic Effort Lower

Friday – Dynamic Effort Upper

WEEK 2

Monday – Max Effort Lower

CYCLE STARTS OVER

Wednesday – Max Effort Upper

Friday – Dynamic Effort Lower

…and so on


Use only Dynamic workouts (Day 2 & 3) and have 2 day rest at least in-between


DAY 1: MAX EFFORT UPPER OUTLINE

1. Tissue Prep – pick one

a. Baseball/ lacrosse ball in pec/ shoulder

b. Foam/ pvc pipe roll lats

2. Warm up – pick one or two of these for a warm up.

a. External shoulder rotations with band or weight2-4 x 20-30

b. Light Dumbbell bench – 3-4 x 20@10% (300lb bencher uses 30 pound DB)

c. Banded pull aparts – 100 + total

d. Chest supported Y or T raise 3-4 x 15-20

3. Throws Lane –Non- Reactive Explosive strength – 3-6 x 5 –8Pick one

movement per workout. Do not use the same movement twice in one week.

a. Overhead med ball slam – NON BOUNCING MED BALL

b. Lateral med ball throw

c. Overhead med ball slam w/ seated jump – NON BOUNCING MED BALL

d. Lying overhead med ball throw – from a dead stop/ non-reactive

4. Max Effort Lane

Choose one:

a.Barbell Flat Bench Press

b.Barbell Incline Bench Press

c.Barbell Close Grip Bench Press

d. Barbell Board Press

Choose one for the previous exercise

Set and Rep Options – do not miss reps on any of these

a. 3 or 5 Rep Max

b. 5 sets of 5 reps

c. 4-5 sets of 2

-Work up to what feels like a 9 out of 10 and do 4-5 sets there

-If you can add weight add it.


DAY 1: MAX EFFORT UPPER OUTLINE (continued)

5. Accessory Lane

a. Use 4-6 movements

b. Use movements from these categories

c. Sets X reps

d. Take each set to positive failure (when form breaks down). The reps are just a

guideline,we are trying to really fatigue these muscles. Especially in the off season.

e. pick one of the following exercise listed under movement

6.Second Pressing Movement – 3-4 x 5-10

a. Db Shoulder Press

b. DB Bench variation

7. Horizontal row - 3-6 x 8-12

a. Barbell row variation

b. Db row variation

c. Cable row variation

8. Tricep – 3-6 x 8-12

a. Cable tricep pushdown

b. Db skull crusher

c. Tate press

9.Obliques or rotational abs – 4x25

a. Weighted sit ups

b. Plank

c. Spread eagle sit up

d. Side plank

e. Anti-rotation pull

10. Shrug variation – 4-5 x 12-20

a. Db shrug

b. Barbell shrug

b. Single arm db shrug

11.Scapula and rotator work (shoulder health) – 4-6 x 20-30

a. Band pull apart

b. Cable face pull

c. External rotation

12. Bicep – 3-4 x 10-15

a. Barbell curl

b. Db alternative curl

c. Db hammer curl

d. Zottoman curl


DAY 2: DYNAMIC EFFORT LOWER OUTLINE

1. Tissue Prep – pick one or two of these depending on the athlete’s need. Use the

more aggressive option during your most crucial times of the year. Minimal needed

dose.

a. Baseball/ lacrosse ball in glutes/ lower back/ psoas

b. Foam/ pvc pipe roll TFL and IT bands


a. Reverse hypers 2-3 x 20

b. Back extension – 2-3 x 20

c. Light squat 10% of max – 3-4x20

3. Jumps Lane – Non- Reactive Explosive strength – 3-8 x 5. Pick one movement

per workout.

Do not use the same movement twice in one week.

a. Box jump

b. Weighted box jump – hold dumbbells, med balls…

c. Seated box jump

d. Seated weighted box jump

e. Seated box jump with foot slam – slam feet into ground when you jump

off floor

f. Kneeling jumps

g. Kneeling jumps with weight – hold med ball, weighted vest,etc

4. Dynamic Effort Lane

Choose one

a. Barbell speed box squat

b. DB speed goblet squat


DAY 2: DYNAMIC EFFORT LOWER OUTLINE (continued)

Choose one for previous exercise

i. Sets x reps

ii. 6-10 x 2

1.Week 1 – 10 sets @30%, week 2 – 8 sets@ 35%, week 3 – 6 sets@ 40%

iii. 3-5 X 5

1. Week 1 – 5 sets @30%, week 2 – 4 sets@ 35%, week 3 – 3 sets@ 40%

5. Accessory Lane



c. Sets X reps


guideline, we are trying to really fatigue these muscles. Especially in the offseason.

6.Single leg movement 3-4 x 8-10– doesn’t have to be on this day. Just get one in

once per week

a. Barbell split squat

b. Db split squat

c. Barbell reverse squat

d. Db reverse lunge

e. Db box step up

f. Single leg rd

7. Hip extension hamstring - 3-4 x 10-60 (many times we’ll get up to 60 reps

on reverse hypers)

a. Gluten ham raise

b. KB Swing

c. Cable Pullthrough

8. Hamstring Start at 100 total and build up to 300 total over 4-8 weeks. This

dropped hamstring issues significantly.

a. Prone banded leg curl

b. Ball roll in

c. Val slide curls


DAY 2: DYNAMIC EFFORT LOWER OUTLINE (continued)

9. Adductor movement – 3-4 x 20-30.

a. Groiners

b. Thompson Hips

10. Weighted abs – 100 total

a. Sit ups

b.1 leg crunch

c. spread eagle sit up

11. Upper back movement – 3-4 x 10-20

a. Chin up

b. pull up

c. Inverted row

12. Speed work (choose one)

1. a. 10-yard sprints – 10 sprints with 1 minute rest

2. b. 20-yard sprints – 6 sprints with 2 minutes rest

3. c. 30-yard sprints – 4 sprints with 4 minutes rest

* Do the rest. Otherwise you are going to work another energy system.


DAY 3: DYNAMIC EFFORT UPPER OUTLINE



dose.

a. Baseball/ lacrosse ball in pec/ shoulder

b. Foam/ pvc pipe roll lats


a. External shoulder rotations with band or weight2-4 x 20-30

b. Light Dumbbell bench – 3-4 x 20@10% (300lb bencher uses 30 pound DB)

c. Banded pull aparts – 100 + total

d. Chest supported Y or T raise 3-4 x 15-20

3. Throws Lane – Non- Reactive Explosive strength – 3-6 x 5 – Typically off

season options. Pick one movement per workout. Do not use the same movement

twice in one week.

a. Overhead med ball slam – NON BOUNCING MED BALL

b. Lateral med ball throw

c. Overhead med ball slam w/ seated jump – NON BOUNCING MED BALL

d. Lying overhead med ball throw – from a dead stop/ non-reactive

4. Dynamic Effort Lane

a. Speed bench

i. Sets x reps

ii. 6-8 x 3

1. Wk1 – 8sets @ 30%, week 2 – 8 sets @ 35%, wk3 – 6 sets @ 40%

iii. 3-5 x 5

1. Wk1 – 5sets @ 30%, week 2 – 4 sets @ 35%, wk3 – 3 sets @ 40%

5. Accessory Lane



c. Sets X reps


guideline, we are trying to really fatigue these muscles. Especially in the offseason.

e. do not use the same exercise as other upper day


DAY 3: DYNAMIC EFFORT UPPER OUTLINE (continued)

6. Horizontal row 1- 3-6 x 12 -20

a. Barbell row

b. Db row

c. Cable row variation

7. Tricep – 3-6 x 12 - 20

a. Cable tricep pushdown

b. Db skull crusher

c. Cable or banded tricep pushdown

8. Obliques or rotational abs – 4x25

a. Weighted sit ups

b. Plank


d. Side plank

e. Anti rotation pull

9. Shrug variation – 4-5 x 12-20

a. Db shrug

b. Barbell shrug

c. Single arm db shrug

10. Scapula and rotator work (shoulder health) – 4-6 x 20-30

a. Band pull apart

b. Cable face pull

c. External Cable rotation

11. Bicep – 3-4 x 10-15

a. Barbell curl,

b. Db alternative curl

c. Db hammer curl

d. Zottoman curl


DAY 4: MAX EFFORT LOWER OUTLINE



dose.

a. Baseball/ lacrosse ball in glutes/ lower back/ psoas

b. Foam/ pvc pipe roll TFL and IT bands


a. Sled walks - 3-5 minute w/ light weight

b. Belt squat marching – knees up high – 3x 60 steps

c. Reverse hypers 2-3 x 20

d. Back extension – 2-3 x 20

e. Light squat 10% of 1RM – 3-4x20

3. Jumps Lane –

a. Non- Reactive Explosive strength – 3-8 x 5. Pick one movement per workout.

Do not use the same movement twice in one week.

a. Box jump

b. Weighted box jump – hold dumbbells, med balls…

c. Seated box jump

d. Seated weighted box jump

e. Seated box jump with foot slam – slam feet into ground when you jump off floor

f. Kneeling jumps

g. Kneeling jumps with weight – hold med ball, weighted vest,etc

4. Max Effort Lane

a. Barbell squat

b. Barbell box squat

c. Goblet squat

d. Goblet box squat

e. barbell deadlift

f. Sumo deadlift

g. Trap bar deadlift


DAY 4: MAX EFFORT LOWER OUTLINE (continued)

Set and Rep Options – do not miss reps on any of these

i. 3 or 5 Rep Max (review ‘How to Work Up’ in the Max Effort Chapter)

ii. 3 or 5 rep max followed by 1-2 down sets with 80% of the 1RM taken to near

failure

iii. 4-5 sets of 2

-Work up to what feels like a 9 out of 10 and do 4-5 sets there

-If you can add weight add it.

5. Accessory Lane



c. Sets X reps

d. Take each set to positive failure (when form breaks down). The reps are just

a guideline, we are trying to really fatigue these muscles. Especially in the off

season.

6. Second Barbell Movement – 3 x 5-8

a. Good morning

b. Deadlift RDL

c. Rack Pull

d. Reverse lunge variation

7. Single leg movement – doesn’t have to be on this day. Just get one in once

per week


b. Db split squat


d. Db reverse lunge

e. Db box step up

f. Single leg rd

8. Hip extension hamstring - 3-4 x 10-60 (many times we’ll get up to 60 reps

on reverse hypers)

a. Gluten ham raise

b. KB Swing

c. Cable Pullthrough


DAY 4: MAX EFFORT LOWER OUTLINE (continued)

9. Knee flexion hamstring – 3-4 x 6-12


b. Db split squat


d. Db reverse lunge

e. Db box step up

10. Hip flexor movement – 3-4 x 20-30.

a. Hanging knee raise

b. Weighted knee

11. Weighted abs – 100 total

a. Sit ups

b. 1 leg crunch


12. Upper Back movement – 3-4 x 6- fail

a. Pull up

b. Chin up

c. Lat pulldown

13. Speed work (choose one)

a. perform 4-10 30-yard sprints with about 1 minute rest between sprints

(depending on your conditioning level).

b. Farmers walks – perform 4–6 sets of 40-60 yards with 1-2 minutes rest

between sets

c. Forward or backward sled drags – perform 4-6 sets of 30-50 yards with 1-2

minutes rest between sets

http://www.youtube.com/watch?v=_aB9yrTVwTU

http://www.youtube.com/watch?v=qaSwdBvtPV0

http://www.youtube.com/watch?v=NrHG6UxYNz4


OFF DAY

OPTION 1 – Conditioning “test”

If you have a conditioning test you’ll have to perform when you get to training

camp, you can train for it on this day. Typically you should drill it on Saturday if

you decide to use this template.

OPTION 2 – Skill conditioning

This involves performing a specific aspect of your sport with incomplete rest

intervals. For example, a soccer player can go to a soccer field and work on his or

her ball handling skills up and down the field.

OPTION 3 – General conditioning

This option entails sprinting for various distances, performing cone drills – or other

such conditioning drills – with incomplete rest periods. For example, a soccer

player could perform sprints/drills that take 5-15 seconds to complete, resting for

only 30-60 seconds between drills. Here is a sample general conditioning

workouts.

1. Mountain climbers into 10-yard sprint – 8 sets with 30 seconds rest

between sets. After you complete the 8 sprints, rest 1 minute before moving

onto the 2nd exercise.

2. Wideouts into 15-yard sprint – perform wideouts for 5 seconds and

then sprint 15 yards on command. Perform 6 sets with 45 seconds rest

between sets. After you complete the 6 sets, rest 2 minutes before moving

onto the third exercise.

3. 60-yard shuttle – perform 4 shuttles with 45 seconds rest between

sets. After you complete the 4 sets, rest 1 minute before moving onto the

final exercise.

4. Illinois Drill – perform 3 sets with 1 minute rest between sets.

http://www.youtube.com/watch?v=trUvJfintSw

http://www.youtube.com/watch?v=o8YRnpy8Jl4

RV Boys Soccer Strength Program...a.Barbell Flat Bench Press b.Barbell Incline Bench Press c.Barbell...

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