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    Conjugate Club Soccer Women Workouts Month 1

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    This workout program focuses on improving soccer players' strength, power, mobility, and injury prevention. The workouts include exercises like box jumps, squats, sled pulls, hip thrusts, and abdominal work. The primary goals are to strengthen the hips, glutes, and hamstrings to improve balance and protect the knees from injury, while also increasing general physical preparedness and sports-specific performance. Exercises progressively increase in difficulty over 4 weeks to continually challenge the athletes.

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    Conjugate Club Soccer Women Workouts Month 1

    Uploaded by

    v
    344 views9 pages
    This workout program focuses on improving soccer players' strength, power, mobility, and injury prevention. The workouts include exercises like box jumps, squats, sled pulls, hip thrusts, and abdominal work. The primary goals are to strengthen the hips, glutes, and hamstrings to improve balance and protect the knees from injury, while also increasing general physical preparedness and sports-specific performance. Exercises progressively increase in difficulty over 4 weeks to continually challenge the athletes.

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    CONJUGATE CLUB SOCCER WOMEN WORKOUTS MONTH 1

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    This workout program focuses on improving soccer players' strength, power, mobility, and injury prevention. The workouts include exercises like box jumps, squats, sled pulls, hip thrusts, and abdominal work. The primary goals are to strengthen the hips, glutes, and hamstrings to improve balance and protect the knees from injury, while also increasing general physical preparedness and sports-specific performance. Exercises progressively increase in difficulty over 4 weeks to continually challenge the athletes.

    Copyright:

    © All Rights Reserved
    Download as PDF, TXT or read online from Scribd
    Download as pdf or txt
    344 views9 pages

    Conjugate Club Soccer Women Workouts Month 1

    Uploaded by

    v
    This workout program focuses on improving soccer players' strength, power, mobility, and injury prevention. The workouts include exercises like box jumps, squats, sled pulls, hip thrusts, and abdominal work. The primary goals are to strengthen the hips, glutes, and hamstrings to improve balance and protect the knees from injury, while also increasing general physical preparedness and sports-specific performance. Exercises progressively increase in difficulty over 4 weeks to continually challenge the athletes.

    Copyright:

    © All Rights Reserved
    Download as PDF, TXT or read online from Scribd
    Download as pdf or txt
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    The program focuses on prehab and rehabilitation for soccer players through exercises targeting the hips, glutes, and hamstrings to address muscle imbalances and prevent knee injuries. It emphasizes activation of the glutes and hamstrings through techniques like band tension and foot positioning.

    Some of the main exercises described include box squats, sumo deadlifts, reverse hypers, sled pulls, box jumps, lateral walks, and various isolation exercises like hamstring curls and tricep extensions.

    The goals of the program include increasing general physical preparedness (GPP), sport-specific preparedness (SPP), and prehab/rehab through exercises addressing weaknesses in the hips, glutes, and hamstrings.

    In soccer we typically see female athletes heavily lagging in the hamstrings, glutes, and hips.

     
    When lagging, these three groups cause an imbalance resulting in torn cruciate ligaments (ACL, MCL,
    and at times PCL, and LCL) depending on point of contact.
    This being the case, our primary objective is to sure up the knee.
    *It is important to note, soccer players are NOT powerlifters, and should not be treated as such. Rather
    the gym time they have when they come to Westside is focused on increasing their GPP, SPP, and
    prehab/rehab.

    Week 1
    Monday
    Standing Box Jump 1 x Max Height 
    -40 total jumps (if max is found before, perform the remaining number of jumps 3" lower)
    -(no running approach)
    -bodyweight 

    Box Squat 1 RM
    -parallel box
    -straight bar
    -knee atop heel at bottom
    -pushing out on the floor to activate the hips
    -screwing the feet into the floor to activate the top end of the glutes

    Sled Pull x 4 Trips


    -1 trip - 60yds down and back (120yds total) with no rest
    -loose belt low on hips
    -reaching out and pulling with the heel
    -pulling back with the heel and squeezing the gluten and hamstrings
    Reverse Hyper 3x30 @ weight of 1RM Box Squat 
    -lower erector/glute emphasis

    Standing Banded Lateral Abs 5x10 (each side)

    Wednesday

    Lateral Figure 8's x 75


    -holding 2.5 plates, with arms straight out to the side, draw an '8' 
    -only shoulder joint moves (elbow and writ are static)

    Bamboo Bar Bench 1x10


    -bench grip

    Dual DB Tricep Ext. 3x10


    -lying on bench
    -DB in each hand
    -elbow ROM stops at 90 degree

    Seated Cable Row 3x12


    -using lat pulldown bar
    -as close to bench grip as possible 

    Friday 
    Box Jump x40 total 
    -30" box
    -holding DBs which make it challenging, not impossible

    Banded Lateral Walk x1 Trip


    -band around ankles and knees 
    -glutes tight
    -keep tension in the bands

    ATP Walk 3x3 min 


    -only ban tension on carriage
    -keep gluten tight

    Sled Pull Quarter Mile x4


    -5lb ankle weights
    -loose belt low on hips
    -hard power walk
    -90% rest between each trip

    Physio Ball Crunch 5x30 


    -arms straight 
    -biceps behind ears

    Week 2 
    Monday
    Running Box Jump 1x Max height 
    -40 total jumps(if max is found before 40, perform remaining jumps 3" lower)
    -running up to the box (no limit on how far back)
    -bodyweight

    Sumo Deadlift 1RM


    -toes out
    -pushing the floor apart
    -rotating the feet to activate the glutes 
    -hips should be about 2-3" above parallel at start 

    Reverse Hyper 4x40 @ 80% Sumo 1 RM


    -low erector/glute emphasis
    Seated Banded Hamstring Curls 5x50
    -heels together 
    -toes out

    Wednesday
    Overhead (OH) Figure 8's x 100 
    -holding 2.5lb plates, with arms straight OH, draw an '8' 
    -only shoulder joint moves (elbow and wrist are static)

    Bamboo Bar OH Press 1 x 15


    -ROM = from clavicle until the biceps pass the ear

    Neutral Grip Lat Pulldown 4x10


    -ss-
    OH banded tricep ext. x 50

    Chest Supported DB Reverse Fly 3 x 15


    -ss-
    Band Tear x 50 
    -(palms up)

    Friday
    Box jump x 40 total
    -30" box 
    -small hop onto a 8" piece of foam then jump atop the box 
    -holding DBs which make it challenging, not impossible

    Banded Lateral Walk x 1 trip


    -holding soccer ball with straight arms at eye level
    -band around ankles and knees
    -glutes tight
    -keeping tension in the bands

    ATP Walk 3 x 3 min


    -holding 40lb med ball low on hips
    -same band tension on carriage as last week

    Sled Pull Quarter Mile x 3 


    -5lb ankle weights 
    -20lb weight vest 
    -loose belt low on hips
    -hard power walks 
    -90% rest between each trip

    Russian Twist on GHD 4x25 (each side)

    Week 3
    Monday 
    Standing Broad Jump 1 x Max Distance
    -40 jumps total, regardless of when max is found

    Safety Bar Box Squat 12 x 2 @ 35% 1RM


    -parallel box
    -single chocked purple band (~80lbs at top)
    -heel atop ankle when on box
    -keeping the safety bars horn's high
    -no rocking back on box to gather momentum 

    Inverse Curl 4x4


    -GHD
    -only joint that moves are the knees
    -keep glutes tight
    -hips forward

    Sled Pull x 5 Trips 


    -30lb med ball low on hips
    -90% rest between trips
    -belt low and loose on hips

    Hanging Straight Leg Raise 4x6


    -add weight  to ankles if possible

    Wednesday
    Banded Wall Walk x 15yds(each direction)
    -small band stretched out between palms
    -keep tension in the band as you take small chopping lateral shuffles with the hands

    Bamboo Bar Bench 3x30


    -bench grip

    Giant set x3

    Plate Raise x15


    -every rep alternating ROM from hip to eye level to hip to OH 

    Dual DB Row x15

    Seated Neutral Grip Row x20


    Banded Face Pull x60
    -lead with elbows
    -target is the forehead

    Friday
    Box Jump Over x40 Total Jumps
    -30" box
    -holding PVC lockout OH

    ATP Foam Box Squat 4x60 reps 


    -2 foot widths wider (each foot)
    -same tension of band on carriage 

    Reverse Hyper 3x60 @ 60% 1RM Sumo


    -glute emphasis 

    Lateral Shuffle 2x400m 


    -5lb ankle weights
    -1 400m leading left, the other leading right

    Lying Banded Hamstring Curl x300 total 


    -40-70 each set

    Standing Banded Abs 3x40


    -straight down

    Week 4
    Monday
    Standing Box Jump x40 Total Jumps 
    -holding DBs 
    -box height is as high as possible while still making the jumps 

    Safety Bar Box Squat 10 x 2 @ 40% 1RM


    -parallel box
    -single chocked purple band (~80lbs at the top)
    -heel atop ankle when on box
    -keeping the safety bar's horn's high
    -no rocking back on box to gather momentum

    Sumo Speed Pull 10x1 @ 30% 1RM


    -bands should have constant tension from bottom
    -~100lbs of tension at top 

    Reverse Hyper 3x40@1RM Box Squat 


    -glute emphasis

    Ab Bridge 3x1 min

    Wednesday
    Lateral Figure 8's x 100 
    -holding 2.5lb plates, with arms straight out to the side, draw an '8'
    -only shoulder joint moves (elbow and wrist are static)

    DB Bench 3x50

    Seated DB Shoulder Press 3x50

    DB Reverse Fly 3x50

    Band Tear 3x50


    -ss-
    Banded Upright Row x 50

    Friday
    Seated Box Jumps x40 Total
    -from a seated position in a 12" box, rock back then upon rocking forward use the momentum to jump
    up atop a 30" box
    -hugging 20lb med ball

    ATP Lateral Steps 4x2min 


    -straight weight on carriage band
    -stepping off and atop a 45lb plate for each foot
    -pate width should be a width of frog stance (between sumo and conventional)

    Inverse Curl(GHD) 3x10

    Non-Motorized Treadmill x 10 (30sec ON/30sec OFF)

    Seated Branded Leg Curl x5 (15sec ON/15sec off)

    Ab Toe Touches x150 Total 

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