Reach Functional Fitness
SoccerThis program serves as an in-season strength and conditioning regimen. Between practices and games, you will be doing plenty of running, so spend your time in the gym wisely. We've created a program that will keep you strong, fit, and injury-proof for the season.
Created by Head Coach Taylor Haney - a previous collegiate soccer player. This program will be the perfect compliment to your soccer season.
Features4 sessions per week
Must use App app to view and log training
Program Training
Prep
A
Metabolic Warmup
Complete 2 Rounds of the Following: A-Skip x25yds High Knees x25yds Butt Kicks x25yds Carioca on Left x25yds Carioca on Right x25yds Strider x25yds Strider x25yds Burpee x5 Tuck Jump x5 -after completing 2 rounds- Complete 2 Rounds of the Following: Lateral Leg Swings x10/side Front to Back Leg Swings x10/side
SAQ
B
Speed Ladder Work
Perform each pattern down the ladder and back. 1) Forward 1 Foot In 2) Forward 2 Foot In 3) One Foot In & Out 4) Two Feet In & Out 5) Lateral Two Feet 6) Lateral Two Feet In & Out
C
5 10 5 Agility Drill
5 x 1
D
Sled Sprint
3 x 15 @ 70 lb
E1
Banded Pullups
2 x 10
E2
Resistance Band Chest Dips
2 x 10
F
Hex Bar Deadlift
3 x 8
G1
Alternating KB Z Press
3 x 20
G2
Parallette Plank Supported DB Row
3 x 10
H
Low Bulgarian Split Squat
3 x 7
Recovery
I
Post Training Stretch
Perform Each Stretch for 20-30sec: Thread Needle Prayer Pigeon Kneeling Groin Prone Shoulder Kneeling Hamstring Couch Tricep Modified Lat
High Intensity Prep
A
2 Rounds for Completion: 10 Split Jumps 20 High Knees 10 Groiners 20sec Plank *Little to no rest between rounds.
B
Air Bike
1 x 5:00 @ 4
C
BikeErg
1 x 5:00 @ 4
D
Air Bike
1 x 10:00
E
BikeErg
1 x 10:00
F
Russian KB Swing
10 x 10
Recovery
G
Post Training Stretch
Perform Each Stretch for 20-30sec: Thread Needle Prayer Pigeon Kneeling Groin Prone Shoulder Kneeling Hamstring Couch Tricep Modified Lat
Prep
A
Metabolic Warmup
Complete 2 Rounds of the Following: A-Skip x25yds High Knees x25yds Butt Kicks x25yds Carioca on Left x25yds Carioca on Right x25yds Strider x25yds Strider x25yds -after completing 2 rounds- Complete 2 Rounds of the Following: Lateral Leg Swings x10/side Front to Back Leg Swings x10/side
B
Bulgarian Split Jump
2 x 5
C1
Banded Monster Walks
2 x 10
C2
Lateral Monster Walk
2 x 10
D
Barbell Box Squat
2 x 5
E1
Barbell Push-Up
2 x 10
E2
Inverted Row
2 x 10
F
Single Arm DB Explosive Row
3 x 5
G
Single Arm Hammer DB Bench Press w/Glute Bridge Hold
3 x 10
H1
OH Plate Hold Flutter Kicks
2 x 0:30
H2
Copenhagen Plank
2 x 0:20
Recovery
I
Post Training Stretch
Perform Each Stretch for 20-30sec: Thread Needle Prayer Pigeon Kneeling Groin Prone Shoulder Kneeling Hamstring Couch Tricep Modified Lat
Low Intensity Prep
A
2 Rounds for Completion: Reverse Lunge with Reach and Twist x5/leg Plate Hold Iso Squat x20sec Bird Dog x5/side Chaturanga to Up Dog Flow x3
Mobility
B
Banded Hip Opener Complex
Complete Each Movement as Follows: Half Kneeling Rear Banded Distraction x30-60sec per leg Lunging Lateral Banded Distraction x30-60sec per leg Banded Rear Distraction Leg Circles x15-20 circles per leg
Mobility
C
Banded Shoulder, Pec, and Lat Opener Complex
Complete Each Movement as Follows: Underhanded Hinged Lat and Shoulder x30-60sec per arm Overhead Tricep x30-60sec per arm Lateral Delt Crossbody x30-60sec per arm Pec Opening x30-60sec per arm Behind Back Banded Pec x30-60sec per arm
D
Rowing
1 x 15:00
E
Turkish Get Up
3 x 3
Recovery
F
Post Training Stretch
Perform Each Stretch for 20-30sec: Thread Needle Prayer Pigeon Kneeling Groin Prone Shoulder Kneeling Hamstring Couch Tricep Modified Lat
Taylor Haney
USAW L1, Spartan SGX Coach, TBXM Advanced Youth Coach Obstacle Course Racer, Captain of Team Reach
