Sunday, March 8, 2015

Strength and Conditioning: Week 1 (3/8- 3/14/15)

(Note: Below is the weekly strength and conditioning workout prepared by Andrew Wight for players in the Rosevelt Soccer Club. Andrew is a former all-conference soccer player at Westbrook High School who went on to study Sports Medicine and play Division II soccer at Merrimack College. 

Rosevelt SC players are encouraged to complete the following workout at least two times this week.)



General Warm-Up





Jump Squats
3 sets x 5 repetitions





Front Plank
3 sets x 20 seconds





Lateral Bound
2 sets x 5 repetitions each leg





Side Plank
2 sets x 10 seconds each side

Squats
3 sets x 8 repetitions

Push-Ups
3 sets x 10 repetitions





BW Split Squats
2 sets x 8 repetitions

Sit-Ups
2 sets x 10 repetitions





Iso Split Squats Hold
2 sets x 20 seconds each side

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