Soccer Fitness program:
This is a 5 week program that is tailored to your maximum heart rate (MHR) and should be done twice a week. To estimate your MHR, subtract your age from 220 for males and 225 for females. Then use a heart-rate monitor, if you have one, or if you belong to a gym, you can use the monitor of the treadmill, to ensure you are training at the prescribed percentage. Just multiple the percentage given in each weeks work out by your MHR to find your target heart rate. If you do not have a heart monitor or access to a treadmill then follow these instructions for checking your heart rate, gently press the tips of your index and middle fingers on one hand into your neck. The ideal spot is about an inch to either side of the middle of your throat, right where your neck and chin meet. You’ll know you have the right spot when you can feel the blood pumping through the blood vessels beneath. Using your watch or timepiece to keep time, count how many beats occur in ten seconds. Multiply this number by six. The result will be your current heart rate.

Week 1
5 minute run
Intensity – 75% MHR
Rest- until your heart-rate is 60% of your MHR
Sets- as many as you can do in 30 minutes

Week 2
3 minute run
Intensity- 90% of MHR
Rest- until your heart-rate is 60% of your MHR
Sets- as many as you can do in 20 minutes

Week 3
1 minute run
Intensity- 85% of your MHR
Rest- 1 minute
Sets- 5-6

Week 4
60 yard turnaround (sprint 60 yards, turn around, and sprint back)
Intensity- 30 seconds total
Rest- 2 ½ minutes
Sets- 3-4

Week 5
60 yard sprint
Intensity- as hard as you can
Rest- 20 seconds
Sets- 3-4

I am hoping that the majority of you are playing some kind of soccer this summer. If not, this program will get you fit for the first week of practice as we planning an intense beginning to the season. If you have any questions about this program do not hesitate to contact me at bombino@rogers.com.

I am also including a total body workout. If you are already in shape, then this program should not be too difficult for you to complete, but if you are not, then it will be a great introduction to adding weight training to your workout. These two works are specifically geared towards soccer. There are two parts to this weight training, a total-body circuit regime, and a multiset total body workout.

Total-Body Circuit
Perform 12 repetition sets of each exercise below, in order. Rest for 45 seconds between each exercise. For each movement, choose a resistance that would allow you to do two more reps than you actually perform. Do the circuit twice in the first two weeks, and three times in the next two weeks. Take a day off between weight-training days.

Circuit Workout

Exercise Sets Reps
Forward lunge 2-3 12
Modified pull-up 2-3 12
Squat and Touch 2-3 12
Push-up and reach 2-3 12
Dumbbell shrug 2-3 12
Chopping Wood 2-3 12
Bailing hay 2-3 12
Triceps press-down 2-3 12
Standing calf raise 2-3 12
Weighted crunch 2-3 12

Multiset Total Body Workout
Perform three sets of eight to 10 reps of the following exercises in this order: forward lunge, modified pull up, push-up and reach, dumbbell shrug, chopping wood, bailing hay, triceps press-down, standing calf raise. Every other workout, replace the forward lunge with the squat and touch, and bailing hay with the weighted crunch. Rest for one minute between exercises. For each movement, choose a resistance that would allow you to do two more reps than you actually perform. Complete this workout three or four times a week with a day’s rest between sessions.

Multiset Total Body Workout
Exercise Sets Reps
Forward lunge 3 8-10
Squat and touch 3 8-10
Modified pull-up 3 8-10
Push-up and reach 3 8-10
Dumbbell shrug 3 8-10
Chopping wood 3 8-10
Bailing hay 3 8-10
Weighted crunch 3 8-10
Triceps press-down 3 8-10
Standing calf-raise 3 8-10
Every other workout, replace the forward lunge with the squat and touch, and bailing hay with the weighted crunch. Do the Total-Body circuit for three weeks and then move onto the Multiset Total Body Workout. If you are unfamiliar with any of these exercises, they can easily be found on the internet, or you can ask a trainer at your gym. If you are not familiar with some of these exercises you may wish to play around with the weights the first day.

There it is, Fleming Soccer’s fitness program. I expect everyone to be in shape for the start of training camp. Our season begins on September 18th against Algonquin College in Ottawa. Algonquin’s men’s team are the 6 time defending Ontario College Athletic Association champions, and there women’s team were runners-up to us in the eastern conference last year, so they will be out for revenge.