FC AZ ATG Soccer Training - 3 Days Per Week

***Days and workouts based on Saturday game***

Alternate week A & week B 12- 16 weeks

limit sets/reps of Hip/Groin exercises on Fridays if game/s Sat/Sun

Sunday (1) - WEEK A, LOWER 1

SETS	EXERCISE	REPS	FORM POINTS	VIDEO LINK
1	Backward Sled OR Backward Walk (Up hill ideally)	5 minutes OR 10 Minutes	Sled Rules: #1 Feet; #2 Rhythm; #3 Speed - push through toes on each step - KOT as much as possible without pain	VIDEO HERE
BLOCK 1
4 (A)	VMO Squat	12 reps	- keep glutes engaged	VMO Squat
4 (B)	Hamstring Curl	8 reps	- Two legs up, one leg down	Ham Curl Options
BLOCK 2
3 (A)	Patrick Step Up	15 reps	- no heel elevation - 2 to 6 inch elevation	Patrick Step Up
3 (B)	Straight-Leg Calf Raise (FHL)	15 reps	- Push through big toe - Slow & controlled on way down/ eccentric	Straight-Leg Calf Raise (FHL)
3 (C)	Tibialis Raise	20 reps	- flexing toes up - hold at top position - then control down (2-3 seconds)	VIDEO HERE

Tuesday (1) - WEEK A, LOWER 2

SETS	EXERCISE	REPS	FORM POINTS	VIDEO LINK
1	Backward Sled OR Backward Walk (Up hill ideally)	5 minutes OR 10 Minutes	- Sled Rules: #1 Feet; #2 Rhythm; #3 Speed - push through toes on each step - KOT as much as possible without pain	VIDEO HERE
BLOCK 1
4 (A)	ATG Split Squat	6 reps	- slow and controlled - pause at end range - regress by raising front leg	Split Squat Split Squat Explained
4 (B)	Seated Goodmorning	12 reps	- keep hips externally rotated - Keep feet in front of knees	Seated Goodmorning
2 (C)	Couch Stretch	60 seconds OR 30 Pulses	- contract glutes on each pulse - move away from wall to make easier - perform extra set on tighter side	1. Couch Stretch 2. PULSES
BLOCK 2
3 (A)	Poliquin Step Up	15 reps	- touch inside of opposite heel to floor	Poliquin Step Up
3 (B)	Bent Leg Calf Raise	15 reps	- Push through big toe - Slow & controlled on way down/ eccentric	Bent Leg Calf Raise
3 (C)	Tibialis Raise	20 reps	- flexing toes up - hold at top position - then control down (2-3 seconds)	VIDEO HERE

Thursday OR Friday (1) - WEEK A, UPPER & HIPS

SETS	EXERCISE	REPS	FORM POINTS	VIDEO LINK
3-4	Farmer’s Carry &/ OR Suitcase Carry	45-60 seconds	- stand tall, stay straight & strong through core	Farmer’s SUITCASE
BLOCK 1
4 (A)	Incline Chest Press	10 reps	- Neutral grip - full stretch	Incline Chest Press
4 (B)	Pullup or Pulldown	6 reps	- Neutral grip is possible - underhand grip if not possible	Pullup Progression
BLOCK 2
3 (A)	Trap-3 Raise	12 reps	- Pull shoulders back and down	Trap-3 Gym Trap-3 Ground
3 (B)	L-Sit	20-30 seconds	- w/ bench; pull knees and toes up	L-sit Bench (57 seconds in) L-sit ground
3 (C)	Copenhagen Plank (short lever)	60 seconds per side	- bench top leg at 90 degrees	Copenhagen Plank

Sunday (2) - WEEK B, LOWER 1

SETS	EXERCISE	REPS	FORM POINTS	VIDEO LINK
1	Backward Sled OR Backward Walk (Up hill ideally)	5 minutes OR 10 Minutes	- Sled Rules: #1 Feet; #2 Rhythm; #3 Speed - push through toes on each step - KOT as much as possible without pain	VIDEO HERE
BLOCK 1
2 (A)	Straight-Leg Calf Raise (FHL)	25 reps	- Push through big toe - Slow & controlled on way down/ eccentric	Straight-Leg Calf Raise (FHL)
2 (B)	Bent Leg Calf Raise	25 reps	- Push through big toe - Slow & controlled on way down/ eccentric	Bent Leg Calf Raise
2 (C)	Tibialis Raise	25 reps	- flexing toes up - hold at top position - then control down (2-3 seconds)	VIDEO HERE
BLOCK 2
3 (A)	VMO Squat	25 reps	- keep glutes engaged	VMO Squat
4 (B)	Nordic	10 reps	- 4-5 seconds on the way down - GOAL: Control the entire way down	VIDEO HERE
BLOCK 3
3	Peterson Step Up	25 reps	- Push through big toe - Slow & controlled on way down/ eccentric	Peterson Step Up

Tuesday (2) - WEEK B, LOWER 2

SETS	EXERCISE	REPS	FORM POINTS	VIDEO LINK
1	Backward Sled OR Backward Walk (Up hill ideally)	5 minutes OR 10 Minutes	- Sled Rules: #1 Feet; #2 Rhythm; #3 Speed - push through toes on each step - KOT as much as possible without pain	VIDEO HERE
BLOCK 1
2 (A)	Straight-Leg Calf Raise (FHL)	25 reps	- Push through big toe - Slow & controlled on way down/ eccentric	Straight-Leg Calf Raise (FHL)
2 (B)	Bent Leg Calf Raise	25 reps	- Push through big toe - Slow & controlled on way down/ eccentric	Bent Leg Calf Raise
2 (C)	Tibialis Raise	25 reps	- flexing toes up - hold at top position - then control down (2-3 seconds)	VIDEO HERE
BLOCK 2
3 (A)	ATG Split Squat	10 reps	- slow and controlled - pause at end range - regress by raising front leg	Split Squat Split Squat Explained
3 (B)	Back Extension	20 reps	- keep back straight, don’t round	VIDEO HERE
3 (C)	Standing or Seated Pancake	30-60 seconds OR 12 reps	- sit upright - Keep back flat	VIDEO HERE
BLOCK 3
3	Poliquin Step Up	25 reps	- touch inside of opposite heel to floor	Poliquin Step Up

Thursday OR Friday (2) - WEEK B, UPPER & HIPS

SETS	EXERCISE	REPS	FORM POINTS	VIDEO LINK
3-4	Farmer’s Carry &/ OR Suitcase Carry	45-60 seconds	- stand tall, stay straight & strong through core	Farmer’s SUITCASE
BLOCK 1
3 (A)	ATG Full Range Push Ups	20 reps	- Neutral grip - full stretch - Eccentric: slow & controlled	Pushup Progression
3 (B)	Row (Rings or TRX)	15 reps	- pull shoulders back and down - Think running technique/arm swing	Ring Row
BLOCK 2
3 (A)	External Rotation	12 reps	- watch video closely - backwards/reverse arm wrestle	External Rotation
3 (B)	Hip Flexors	20 reps	- slow & controlled on eccentric	Hip Flexors
3 (C)	QL Extension	12 reps	- slow & controlled on eccentric	QL Form QL Options

Mobility (M, W, F/Sa)

SETS	EXERCISE	REPS	FORM POINTS	VIDEO LINK
BLOCK 1
5 (A)	Big Toe Stretch	20 seconds	- hold stretch - engage all toes	Big Toe Stretch
5 (B)	Shin Stretch	20 seconds		Shin Stretch
BLOCK 2
2 (A)	Calf Stretch	60 seconds	- contract tips	Calf Stretch
2 (B)	Couch Stretch	60 seconds OR 30 Pulses	- contract glutes on each pulse - move away from wall to make easier - perform extra set on tighter side	1. Couch Stretch 2. PULSES
2 (C)	Jeﬀerson Curl	10 reps	start with single leg until both sides equal	Jeﬀerson Curl
BLOCK 3
2 (A)	Groin Stretch OR Standing/Seated Pancake	60 seconds	- sit upright - Keep back flat	Groin Stretch PANCAKE
2 (B)	Pigeon Stretch	30 seconds per side		Pigeon Stretch

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