Winter Conditioning

Loy Norrix Women's Soccer 2010

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Small-Group Training
Updated 11 February 2010

January (Wednesdays)	6:00pm	7:00pm	8:00pm
13	Kate, Clairece, Hannah R. , April	Hannah F, Sara, Marissa, Jessica	Lauren, Sofia, Jess, Scout
27	Hannah R, Hannah F, Sara, April	Marissa, Jessica Kate, Lil	Lauren, Sofia, Jess, Scout
February
3	Hannah R, Jessica, Kate, April	Hannah F, Sara, Mara, Marissa	Sofia, Kassandra, Scout, Lil

10	Hannah R, Sara, Clairece, April	Hannah F, Kate, Marissa, Jessica	Kasandra, Lil, Scout, Sofia
17	Hannah R, Lil, Marta, Kassandra	Mara, Hannah F, Maddi, Marissa	Jessica, Jess, Scout, Sofia
24	Hannah R, Lil, Sofia, Kassandra	Mara, Hannah F, Maddi, Marissa	Jessica, Lauren, Scout, Jess
March
3	Lil, Sofia, Kassandra, Hannah R	Hannah F, Marissa, Marta, Maddi	Jessica, Scout, Lauren, Jess
10	Hannah R, Clairece, Sofia, open	Hannah F, Marissa, Mara, Marta	Jessica, Scout, Jess, Kassandra

All small-group training is in the back gym at Loy Norrix.

Marta

Weight Training for Endurance Program

Legs Set: Reps (Time) Notes

A. Leg Press	2:15
A. Hamstring Curl	2:15
B. Single Leg Calf Raises (on step)	2:15	May be done w/ 5lb or 10lb dumbbells
B. Toe Raises (on step)	2:25
C. Lunges	2:20	May be done w/ 5lb or 10lb dumbbells
C. Speed Squats	2: 30sec
D. Dead Lift	2:15

Core

E. Hip Extensions	2:20
E. Bridges	2:60sec	May decrease time – easier Alternate legs – harder
F. Supermans	2:20
F. Prone Planks	2:60sec	May decrease time Alternate legs - harder
G. Hip Rotations	2:20
G. Transverse Planks	2:60sec	May decrease time
H. 6” Leg Lifts	2:60sec	May decrease time

Torso & Arms

I. Seated Bench	2:15
I. Seated Row	2:15
J. Biceps Curl w/Dumbbell	2:15	w/ 5lb or 10lb dumbbells
J. Triceps Kickbacks w/Dumbbell	2:15	w/ 5lb or 10lb dumbbells
K. Lat Pull Downs	2:15
K. Upright Rows	2:15

General Rules for Weight Training for Endurance

If it’s painful or uncomfortable, STOP. You’re doing it wrong.
Rest 30sec between sets
Rest 30sec - 60sec between exercises
The muscles you are training should be (very) tired by the time you finish your 2^nd set.
If the muscle is not tired
1. First increase reps to 20 (and then to 25)
2. Then, if necessary, increase weight
You can do the exercises in any order, but
1. Exercises with the same letter designation should be done back-to-back
2. Do not do 2 pairs of exercises from the same part of the body in a row.
Do not run before lifting for endurance

Power Training Program

Legs 1RM Set: Reps Notes

A. Leg Press	3: 8, 6, 4	21 lbs w/no added weight
A. Hamstring Curl	3: 8, 6, 4	3 lbs w/no added weight
B. Single Leg Calf Raises (on step)	2: 15
B. Toe Raises (on step)	2: 20
C. Lunges	3: 10	w/dumbbells: none ? 5lb ? 10lb or 5lb ? 10lb ? 15lb
C. Jump Squats	3: 10	w/no added weight
D. Dead Lift	3: 8, 6, 4	45 lbs w/no added weight

Core

E. Hip Extensions	3: 12
E. Bridges	2: 60sec	May decrease time – easier Alternate legs – harder
F. Supermans	3: 12
F. Prone Planks	2: 60sec	May decrease time Alternate legs - harder
G. Hip Rotations	3: 12
G. Transverse Planks	2: 60sec	May decrease time
H. 6” Leg Lifts	2: 30sec	Try it w/o your hands under your butt

Torso & Arms

I. Seated Bench	3: 8, 6, 4	7lbs? w/no added weight
I. Seated Row	3: 8, 6, 4	3lbs? w/no added weight
J. Biceps Curl w/Dumbbell	3: 8, 6, 4
J. Triceps Kickbacks w/Dumbbell	3: 8, 6, 4
K. Lat Pull Downs	3: 8, 6, 4	1lb? w/no added weight
K. Upright Rows	3: 8, 6, 4	5lb? w/no added

Use the One Rep Max Chart (1RM) to determine your one rep max for each exercise.
1. To determine 1RM, choose a weight and see if you can lift it more than 8 times.
2. If you go past 8, add more weight and repeat.
3. If you do not go past 8, use the chart to determine your 1RM.
For machine exercises your weight should be 60% then 70% then 80% of your 1RM.
For dumbbell exercises try to increase your weight each set. This may not always be possible. Possible progressions
1. 5lb ? 7lb or 8lb ? 10lb
2. 7lb or 8lb ? 10lb ? 15lb
3. 8lb ? 10lb ? 10lb
For all machine exercises, lift the weight quickly, lower the weight slowly