Self-revelation is Annihilation of Self…
2 months to get in shape before season.
Using Joe DeFranco’s template for the first time, his WSFSB3 speed and conditioning template.
Looking for increased whole body endurance while maintaining strength gained in off season.
My indicator exercises.
Pushups:
Chinups:
Plank:
Box Squat:
Bench Press:
10m sprint:
30m sprint:
Hill Jogx2 with stairs:
The calistetics measure upper body endurance
The squat and press measure body strength
Sprints measure lower body explosiveness
The Hill Jog is a set of big hills, testing lower body endurance.
Lets Go!
My indicator exercises.
bodyweight 215-220
Pushups:32
Chinups:7
Plank:90s
Box Squat:295x3
Bench Press:225x1
10m sprint:2.068
30m sprint: 4.359
Hill Jogx2 with stairs:19:42m
Verticle Jump:18"
Goal for after 2 months
bodyweight 200-205
Pushups:55
Chinups:12
Plank:160s
Box Squat:295x3
Bench Press:225x1
10m sprint:1.8
30m sprint:<4
Hill Jogx2 with stairs:15:00m
Verticle Jump:22"
April 7th
Week 1/8
Upper Body Max
Ring Chinup 4x2,3x1
Dips 0
Decline 45 Pushups 10x3
Rows 0
Abs 0
Pickup soccer 1:30h
April 8
Week 1/8
Speed training
General Warm-up
Juggling 10min
40 yard motions 10x1
Ground-based mobility
Mountain climbers 2x10
groiners 2x10
Frequency drills
Wideouts 5sx2
Back/forth 5sx2
Sprints/Agility
10-yard sprints Jump back 1x6
back turn 20 yard sprints 1x4
box drill 1x2
Pick-up indoor soccer 1:30h
Soccer Drills 15 min
April 9th
Week 1/8
Armstrong Day 4
Morning
pushups 27/23/20
Afternoon
ring pull ups 2x10
Indoor Soccer Practice 1:30h
April 10
Week 1/8
Armstrong Day 5
Morning
pushups 27/25/25
Sub-Max(75%) Lower Body
Depth Jumps submax(28" off 4") 5x5
Deadlifts 135x5
185x5
225x5
275x5
295x3
75% 295x3 Got a big blister, changing to box squats for next 3 weeks
45-degree back raises 10x3(25p) Change to 35 next week
Soccer 1:30h
Afternoon
Pullups 2x13
Heavy Conditioning
Tabatas 40yrd shuttle runs:
1 at 60%
1 at 100%
april 11
Week 1/8
general conditioning day
none
ate alot
April 12
Week 1/8 - last day of week 1
Conditioning day
Warm-up:jog,buttkicker,knee raises: 25 yards each
Mobility:mountain climbers, groiners: 2x10 each
CNS excitation:wideouts 2x5s
Main conditioning
500m shuttle runs: 1x1
300m shuttle runs: 2x1
U runs:3x1
Z to sprints:5x1
April 13
WEEK 2/8-Day 1
Armstrong Day 1
Morning
Pushups 30/27/26
Afternoon
Rafter Chinups 6/4/3/3/2
General Light Conditioning(1h)
Brian Kest Yoga tape2
April 14
Week 2/8 Day 2
Armstrong Day 2
Morning
Pushups 31/28/25
Afternoon
Rafter chins:1,2,3,4,2,3
Plank reaches:20,30,32,34
General Light Conditioning(1h)
Ketlebell swings rotations(35p): 2minx5 (1min rest)
Skip 2minx3 (1min rest)
Soccer practice
30 min
April 15
Week 2/8
Armstrong Day 3
Morning
Pushups 32/30/29
Afternoon
ring pullups
normal-2/2/2
close chins -2/2/2
wide -2/2/2
Speed training
General Warm-up
40 yard basic motions (skip,shuffle,march,etc.) 5min
Ground-based mobility x1
rollover into v-sits x10
Mountain climbers x10
groiners x10
Frequency drills x1
Wideouts 6s
forwards 6s
base rotations 6s
Sprints/Agility
10-yard sprints Jump back 1x8
20 yard sprints 1x5
box drill 1x2
Ab circuit x2 (rest 1 min)
Sprinter situps x10
v-upsx10
toe touchesx10
hip thrustsx10
Pick-up indoor soccer 1:30h
April 16th
Armstrong Day 4
Morning
Pushups 33,31,30
Afternoon
Pullups 3x12
Planks (rest,60,45,30) 50/30/20/30
GLC
Warmup
SAQ drills
T drill to
5m sprint x3
10msprint x2
20msprint x1
Pickup Indoor Soccer 90min