day one (hyperlinks)day one (hyperlinks) 1a. hang clean: //youtu.be/jpxqvba1mfo 2a. back squat:...

• DAY ONE (Hyperlinks)

1A. Hang Clean: http://youtu.be/jpXqVba1mFo2A. Back Squat: http://youtu.be/bDToQne3UcI3A. Bench Press: http://youtu.be/wzq57DB5Ppg3B. Pull-Up: http://youtu.be/W1KUTwuYt1Q4A. Inverted Row: http://youtu.be/t97EjUsCFNw4B. DB Reverse Lunge: http://youtu.be/pqpYfzQvsdI5A. Push-Ups: http://youtu.be/qdFz92nuQ3I

http://youtu.be/jpXqVba1mFo

http://youtu.be/jpXqVba1mFo

http://youtu.be/bDToQne3UcI

http://youtu.be/bDToQne3UcI

http://youtu.be/wzq57DB5Ppg

http://youtu.be/wzq57DB5Ppg

http://youtu.be/W1KUTwuYt1Q

http://youtu.be/W1KUTwuYt1Q

http://youtu.be/t97EjUsCFNw

http://youtu.be/t97EjUsCFNw

http://youtu.be/pqpYfzQvsdI

http://youtu.be/pqpYfzQvsdI

http://youtu.be/qdFz92nuQ3I

http://youtu.be/qdFz92nuQ3I

• DAY TWO (Hyperlinks)

1A. DB Snatch: http://youtu.be/YIRzMZsfCrI2A. Goblet Squat: http://youtu.be/FwsA7UvgF4E3A. DB Thruster: http://youtu.be/BNTW7B09VJg3B. DB 2-Arm Row: http://youtu.be/2hQDk3Cjs6w4A. DB Incline Bench: http://youtu.be/07Bcqtib4FM4B. Chin-Up: http://youtu.be/uoBfONI94kI5A. DB Walking Lunge: http://youtu.be/jqv0yjmL8ZI5B. Renegade Row: http://youtu.be/f8G3maonTUc

http://youtu.be/YIRzMZsfCrI

http://youtu.be/YIRzMZsfCrI

http://youtu.be/FwsA7UvgF4E

http://youtu.be/FwsA7UvgF4E

http://youtu.be/BNTW7B09VJg

http://youtu.be/BNTW7B09VJg

http://youtu.be/2hQDk3Cjs6w

http://youtu.be/2hQDk3Cjs6w

http://youtu.be/07Bcqtib4FM

http://youtu.be/07Bcqtib4FM

http://youtu.be/uoBfONI94kI

http://youtu.be/uoBfONI94kI

http://youtu.be/jqv0yjmL8ZI

http://youtu.be/jqv0yjmL8ZI

http://youtu.be/f8G3maonTUc

http://youtu.be/f8G3maonTUc

• Program Details:

*The 10-week lifting portion of the summer program coincides with the 10-week fitness part. Each athlete will be expected to complete five to six sessions per week as outlined by the weekly calendar.

*You may partition the work however you would like, understand that the calendar is strictly a suggestion and your ability to complete each day is determined upon the schedule you have with work, social, family wise.

**We strongly recommend playing as much as possible, fitness is great but spend time with and on the ball. If you’re playing matches, that can take the place of a fitness/conditioning session. ** We do ask that the running and lifting be done on separate days and that the lift days are not done on back to back days.

** We have included a series of agility exercises listed in detail and with diagram that you will have three means of accomplishing throughout the week…

***Following the lifting portion of the program will be a selection of agility exercises. YOU the athlete are responsible for completing these agility runs in the following ways: Each agility session should comprise of your selecting 2 to 3 of the patterns and completing 8 – 10 reps or “runs” of each. Complete all 10 runs of one exercise before moving on to the next pattern. The outline and distance for each run is indicated in the picture on the slide. 1. You can run the patterns before or after your strength day2. You can run the patterns instead of the “C” portion (Steady state run) of the fitness program.

*Goalkeepers are REQUIRED to run these agilities instead of the “C” portion on a weekly basis. 3. Finally, if you choose, you can complete these runs on Saturday with additional skill work.

**Again, you the athlete are responsible for choosing the exercises you would like to perform. Mix up the selection from week to week to prevent stagnation. All you should need are cones, discs, training sticks, etc. to complete the exercises as outlined. ***We would strongly recommend trying these agilities with the ball – all exercises provide a good challenge of quickness and ball control!

Week 1 – 2

Name Clean Squat Bench

Week # 1 55% 65% 70% 75% 80% Week # 2 55% 65% 70% 75% 80%

Tuesday 9/8 Sets/Reps Set1 Set2 Set3 Set4 Set5 Set6 Tuesday 9/15 Sets/Reps Set1 Set2 Set3 Set4 Set5 Set6

1A. Hang Clean 5,5,4,4,3 1A. Hang Clean 5,5,4,4,3

2A. Back Squat 6,6,5,5 2A. Back Squat 6,6,5,5

3A. Bench Press 8,8,6,6 3A. Bench Press 8,8,6,6

3B. Pull-Up 4 x 6 3B. Pull-Up 4 x 6

4A. Inverted Row 4 x 8 4A. Inverted Row 4 x 8

4B. DB Reverse Lunge 3 x 5 each 4B. DB Reverse Lunge 3 x 5 each

5A. Push-Up 3 x Failure 5A. Push-Up 3 x Failure *Peform each exercise as prescribed by numeral/letter. Example: 1A is to be performed by itself. Rest between each set until all sets are complete.**For 3A/3B perform each as a superset - do a set of 3A immediately followed by a set of 3B. Rest after the couplet then repeat for all remaining sets.***The numbers that are input are from your most recent max, do the numbers in the box as there is a progression for the whole summer. ****Record your weights/reps in the boxes outlined to keep as your record to look back on throughout the summer.

Thursday 9/10 Sets/Reps Set1 Set2 Set3 Set4 Set5 Set6 Thursday 9/17 Sets/Reps Set1 Set2 Set3 Set4 Set5 Set6

1A. DB Snatch 5,5,4,4 each 1A. DB Snatch 5,5,4,4 each

2A. Goblet Squat 10,10,10,10 2A. Goblet Squat 10,10,10,10

3A. DB Thruster 6,6,6,6 3A. DB Thruster 6,6,6,6

3B. DB 2 Arm Row 4 x 10 3B. DB 2 Arm Row 4 x 10

4A. DB Incline Bench 4 x 10 4A. DB Incline Bench 4 x 10

4B. Chin-Up 4 x 6 4B. Chin-Up 4 x 6

5A. DB Walking Lunge 4 x 6 each 5A. DB Walking Lunge 4 x 6 each 5B. Renegade Row 4 x 8 5B. Renegade Row 4 x 8

Week 3 – 4

Name Clean Squat Bench

Week # 3 55% 65% 75% 80% 80% Week # 4 55% 70% 70% 75% 85%


1A. Hang Clean 5,5,4,3,3 1A. Hang Clean 5,4,4,3,3

2A. Back Squat 6,6,5,5 2A. Back Squat 6,6,5,5

3A. Bench Press 8,8,6,6 3A. Bench Press 8,6,6,6




5A. Push-Up Failure 5A. Push-Up Failure *Peform each exercise as prescribed by numeral/letter. Example: 1A is to be performed by itself. Rest between each set until all sets are complete.

**For 3A/3B perform each as a superset - do a set of 3A immediately followed by a set of 3B. Rest after the couplet then repeat for all remaining sets.

***The numbers that are input are from your most recent max, do the numbers in the box as there is a progression for the whole summer.

****Record your weights/reps in the boxes outlined to keep as your record to look back on throughout the summer.








5A. DB Walking Lunge 4 x 6 each 5A. DB Walking Lunge 4 x 6 each

5B. Renegade Row 4 x 8 5B. Renegade Row 4 x 8

Week 5 - 6

Name Clean SquatBench

Week # 5 55% 65% 75% 80% 85% Week # 6 55% 70% 80% 85% 85% 90%


1A. Hang Clean 5,4,3,3,3 1A. Hang Clean 5,3,3,3,3,3

2A. Back Squat 5,5,5,5,4 2A. Back Squat 5,5,5,5,4

3A. Bench Press 6,6,5,5,5 3A. Bench Press 6,6,5,5,5




5A. Push-Up Failure 5A. Push-Up Failure *Peform each exercise as prescribed by numeral/letter. Example: 1A is to be performed by itself. Rest between each set until all sets are complete.**For 3A/3B perform each as a superset - do a set of 3A immediately followed by a set of 3B. Rest after the couplet then repeat for all remaining sets.***The numbers that are input are from your most recent max, do the numbers in the box as there is a progression for the whole summer. ****Record your weights/reps in the boxes outlined to keep as your record to look back on throughout the summer.










Week 7 – 8

Name CleanSqua

tBenc

h

Week # 7 55% 70% 85% 85% 90% 90% Week # 8 55% 70% 85% 90% 90% 95%


1A. Hang Clean 5,3,3,2,2,2 1A. Hang Clean 5,3,3,2,2,2

2A. Back Squat 5,4,4,4,4 2A. Back Squat 5,4,4,4,3,3

3A. Bench Press 6,6,5,4,4,4 3A. Bench Press 6,6,5,4,4,4



4B. DB Reverse Lunge3 x 5 each 4B. DB Reverse Lunge 3 x 5 each

5A. Push-Up Failure 5A. Push-Up Failure *Peform each exercise as prescribed by numeral/letter. Example: 1A is to be performed by itself. Rest between each set until all sets are complete. **For 3A/3B perform each as a superset - do a set of 3A immediately followed by a set of 3B. Rest after the couplet then repeat for all remaining sets.***The numbers that are input are from your most recent max, do the numbers in the box as there is a progression for the whole summer. ****Record your weights/reps in the boxes outlined to keep as your record to look back on throughout the summer.

Tuesday 10/29 Sets/Reps Set1 Set2 Set3 Set4 Set5 Set6 Thursday 11/5 Sets/Reps Set1 Set2 Set3 Set4 Set5 Set6


2A. Goblet Squat 6,6,6,6,6 2A. Goblet Squat 6,6,6,6,6







Week 9 – 10

Name Clean SquatBenc

h

Week # 9 55% 80% 85% 90% 95% 95% Week # 10 55% 80% 85% 90% 95% 95%


1A. Hang Clean 5,3,2,2,2,2 1A. Hang Clean 5,3,2,2,2,2

2A. Back Squat 5,4,4,4,3,2 2A. Back Squat 5,4,4,4,3,2

3A. Bench Press 6,5,5,4,4,3 3A. Bench Press 6,5,5,4,4,3




5A. Push-Up Failure 5A. Push-Up Failure *Peform each exercise as prescribed by numeral/letter. Example: 1A is to be performed by itself. Rest between each set until all sets are complete.**For 3A/3B perform each as a superset - do a set of 3A immediately followed by a set of 3B. Rest after the couplet then repeat for all remaining sets.***The numbers that are input are from your most recent max, do the numbers in the box as there is a progression for the whole summer. ****Record your weights/reps in the boxes outlined to keep as your record to look back on throughout the summer.



2A. Goblet Squat 5,5,5,5,5 2A. Goblet Squat 5,5,5,5,5

3A. DB Thruster 4,4,4,4,4 3A. DB Thruster 4,4,4,4,4






• Agility Exercise Selection

“T-Drill”: Variation 1: Start at Cone A, sprint around B to C forming a “figure 8” then round B sprinting back to A. That is one rep. Repeat the next time except turn right to cone D to complete both sides. Rest :30 to 1:00 after returning to cone A before repeating exercise. Goal is to accelerate to each cone as quickly and efficiently as possible. Variation 2: Sprint from cone A to B, back peddle to C then sprint across to D back peddling back to B then opening hips and sprinting back to A. Alternate sides each time on the direction you first turn to back peddle. Variation 3: Sprint from A to B, shuffle from B to C then shuffle back to B ending by turning your hips and sprinting back to A. Repeat to other side.

• Agility Exercise Selection“Arrowhead-Agility Drill”

Complete the following variation outlined in the diagram. Upon completing the run rest for :45 to 1:00 before repeating exercise. **You can vary the runs by sprinting all legs of the exercise or mixing in shuffle / back peddle from cone A to Cone D/C. Each run is to be completed all out. Focus on the acceleration and deceleration after turning / reaching each cone.


“Illinois Agility Run”Start with the 10 yard sprint to the top cone followed by sprinting back proceeding with quick feet slalom through the linear cones finishing with a sprint to the top then back to the bottom completing the square. Take :45 to 1:00 between sets. Every movement should be completed as explosively as possible.


“AFL – Agility Drill”Complete the variation as outlined in the diagram on the right. You can vary the runs by sprinting all of the legs of the run or shuffling around each cone to work on lateral agility. Take :45 to 1:00 between runs.


“Compass Agility Exercise”Complete the sprint pattern as shown in the diagram to the right. You can vary the exercise by sprinting all the legs, interspersing sprints with back peddles back to the start cone, or by bringing the cones in and shuffling all of the lengths. **For sprints, have each of the outside cones 8-12 yards away from the center cone.


“Box Agility Exercise”Complete the exercise as shown in the diagram. Each cone should be placed 10 - 15 yards apart depending on the level of difficulty. Upon completing, rest :45 then repeat going the opposite direction.


“Pro Agility Shuttle”: This will be used as one of our standards for testing throughout

the year to see improvements in linear/lateral speed and change of direction mechanics. Add this into your agility routine every week but don’t spend a great deal of time with it. Do the others just as much if not more than this. We will just used this as a baseline for our testing during the year. Complete 8-10 runs resting :30 between each bout. **There should be 5 yards between each cone.

• 10 Week Soccer Fitness Program(Program taken from Vern Gambetta, Gambetta Sports Training Systems, Sarasota, Florida)

• The workouts are set up in revolving three-week cycles. Variety and changes in intensity and volume are already programmed into the cycles. As you will see' there are two high intensity workouts and one lower intensity workout in each weekly schedule. None of these workouts is deigned to exceed 30 minutes. Thus' it is important that they are done with intensity and concentration for maximum benefit. If you are plodding through the workouts (doing just enough to get by) there will be little or no carryover to the game' increasing the risk of injury.

• Daily Warm-Up before running program

◦ **Complete 10-15 minutes of ball work (i.e. juggling, dribbling, skill work, rebounder work) followed by 10 minutes of dynamic stretching movements)

**If you have access to a speed ladder and or cones complete 10 minutes of fast footwork patterns prior to running

**Do as much individual / partner ball work as possible – get comfortable with the ball at your feet!

• Running Program Weeks 1 – 3 (Must complete A,B, C, or 2-3 agilities throughout the duration of the week, athlete can choose any order to complete the runs for that week.)

Week OneA. REPEAT 100’s- Two sets of 8 x 100 yards at 20 – 24 seconds with 30 second rest between runs(3:00 min. rest between sets)-Finish with 8:00 min. recovery run

B. 30/30’s-10 x :30 second sprint w/ 30 second recovery jog immediately following-Finish with 10:00 recovery jog at light intensity

C. STEADY STATE RUN-25 minutes steady state run (keep a good pace throughout the entire workout)

Week Two10 SECOND BURSTS-Burst hard with maximum effort for :10, then slow down and coast for :30 – continue for total of the specific time**Two sets of 5:00 – 3:00 walk between sets-Finish with cool down jog and dynamic stretch

FARTLEK TRAINING-To simulate the demands of the game with quick starts and stops done continuously. Work bouts should vary from as short as :15 to as long as :90. Run with maximum effort and rest with a light jog to recover. Main objective is to achieve 15 hard sprints throughout the course of 20:00 total. Vary length of sprint but work to max effort!

STEADY STATE RUN*30 minutes (Keep a solid pace but use for recovery as well)

Week Three

REPEAT 100’s -Two sets 6x100 yards at 18 – 22 seconds with :30 rest between runs. **3:00 rest between sets*Finish w/ 10:00 steady state cool down.

:90 SECOND RUNS-8 x :90 second run with 3:00 minute recovery between runs

300 Yard Shuttle Run-Set up two cones 25 yards apart, starting at one end run to each end and back for a total of 12 25 yard runs. Intensity should be high and completion of run should be aimed at 1:00 – 1:05**Rest 3:00 between each set, run 5 total.

• Running Program Weeks 4 - 6

Week Four

A. 30/30’s -12 x :30 second run with :30 second jog for recovery *Finish with 10:00 steady state cool down

B. 2:00 MINUTE RUNS-5 x 2:00 minute runs with 2:00 minute recovery between runs

C. STEADY STATE RUN-30:00 minute steady state run *Maintain a good pace throughout the entire run – distance should be at least 4 miles

Week Five

A. 10 SECOND BURSTS-2 sets of 6:00 minute – 3:00 minute walk between sets-Finish with 8:00 recovery run and dynamic stretching

B. FARTLEK TRAINING-25:00 minutes total time with 18 maximum efforts dispersed throughout – Range of sprints should vary from :15 to :90-10:00 cool down jog and walk

C. STEADY STATE RUN-30:00 minute steady state run*Maintain a constant pace throughout the entire run – distance should cover at least 4 miles

Week Six

A. REPEAT 100’S-Two sets of 10 x 100 yards at 16 – 20 seconds with :30 second rest between runs*3:00 minute rest between sets- Finish w/ 10:00 minute

cool down recovery jogB. :90 SECOND RUNS-8 x :90 second runs with 3:00 minute recovery between runsC. 300 Yard Shuttle Run-Set up two cones 25 yards apart, starting at one end run to each end and back for a total of 12 25 yard runs. Intensity should be high and completion of run should be aimed at 1:00 – 1:05**Rest 3:00 between each set, run 6 total.

• Running Program Weeks 7 – 8

Week Seven

A. 30/30’s -12 x :30 second run, :45 second recovery jog-Finish with 10:00 minutes recovery jog and dynamic stretch

B. 1:00 MINUTE RUNS-6 x 1:00 minute run with 2:00 minute recovery between runs

C. STEADY STATE RUN-35:00 minute constant pace run – shoot for 5 miles total distance

Week Eight

A. :10 SECOND BURSTS-2 sets of 7:00 minute – 3:00 minute walk between sets-Finish with 10:00 cool down recovery jog and dynamic stretch

B. FARTLEK TRAINING-30:00 minute total time with 20 maximum effort runs dispersed throughout

C. STEADY STATE RUN-30:00 minute steady pace run – aim for 4 miles total distance or more during workout – Cool down run and dynamic stretch following

• Running Program Weeks 9 – 10

Week Nine

A. REPEAT 100’s-Two sets of 8 x 100 yards at 16 – 20 seconds with :30 second rest between runs*3:00 minute rest between sets*Finish with 10:00 minute cool down / recovery run

B. POWER RUNS3 x :45 second run ALL OUT with 10 – 12:00 minute recovery between runs

C. 300 YARD SHUTTLE -Set up two cones 25 yards apart, starting at one end run to each end and back for a total of 12 25 yard runs. Intensity should be high and completion of run should be aimed at 1:00 – 1:05**Rest 3:00 between each set, run 6 total.

Week Ten

A. POWER RUNS-4 x :30 second run ALL OUT with 5:00 minutes recovery between runs-Finish w/ 10:00 steady state cool down run

B. 2:00 MINUTE RUNS-3 x 2:00 minutes run with 2:00 minutes recovery between runs-5:00 cool down recovery run with dynamic stretching

C. 300 YARD SHUTTLE RUN--Set up two cones 25 yards apart, starting at one end run to each end and back for a total of 12 25 yard runs. Intensity should be high and completion of run should be aimed at 1:00 – 1:05**Rest 3:00 between each set, run 5 total.

• Pre-Season Fitness Test

Details regarding test:

The pre-season fitness test will be run on a “mondo” track at nearby Spartanburg High School. You will be split intofour separate groups on four corners of the track and will be guided through each stage.

Goalkeepers will have a separate portion of the test, while the 1/2 and full mile are being run goalkeepers will performpressure training exercises during that time. Goalkeepers will not be held to any lesser standards than field players in any of the other running portions. This test is meant to be difficult but very passable. Each player is expected to pass, failure to do so will result in extra running done at an inconvenient early hour of the day.

It is recommended that you perform this test at least two tothree times throughout the summer to gage your level of fitness. We have no doubts you will work hard to achieve a great level of conditioning so that we may focus on moreimportant things come pre-season.

Running: Time:

• ½ Mile Run• REST• 6-18-60 yard shuttle• REST• ¼ Mile Run• REST• 6-18-60 yard shuttle• REST• 6-18-60 yard shuttle• REST• ¼ Mile Run• REST• 6-18-60 yard shuttle• REST• ½ Mile Run• REST• 1 Mile Run

• 2:45 • 2:00• :32• 2:00• 1:15• 2:00• :32• 2:00• :32• 1:30• 2:00• :32• 3:00• 3:00• 10:00• 7:00 or less

• Team Schematic:

• 4-3-3 Formation:This is the main system of play we will employ this season. Each positional group will have their own responsibilities and they are outlined in the following pages.Our goal is to win more games than this past year. We would also like to score more and concede less goals than this past years campaign. We have no doubts that there is a wealth of talent in this side and if everyone performs the jobs that are asked of them on a daily basis then that success will come as a byproduct of this process.

2012 Statistics: *Goals Scored: 37*Goals Conceded: 24*Goals Scored per game: 1.57*Goals Conceded per game: 1.29

• Positional Attributes: Goalkeepers

1. Must be physically ready complete at this level (be ready and able to compose self in traffic and be able to command his area).

2. Someone who can potentially WIN games for us, NOT lose games.

3. A good shot stopper who can make the routine saves and when asked make the “big time” save.

4. Capable of handling crosses well especially in crowds and under duress

5. Must be competent and confident with playing the ball at his feet – able to take pressure off the back four by being able to drop the ball back to the keeper. Must be proficient kicking from the floor and from hands.

6. Be able to defend the space behind the back four, as well as the space between them.

7. Be able to make quick, sound decisions when distributing from hands/feet.

Professional Examples: Joe Hart, Manuel Neuer, Iker Casillas

• Positional Attributes: Centerbacks

1. Be a good 1v1 defender – not letting opposing players get behind him (have the ability to win a large majority of tackles)

2. Must be able to read the game and always cover for your team mates – not allowing opponents behind our backline

3. Be able to compete and win balls in the air and to deal with the oppositions forwards and prevent potential goal scoring opportunities

4. Must be vocal and have the ability to organize players around him and in front of him

5. Be a good passer of the ball over distance and be able to play under pressure and into tight spaces. Steady and safe with decisions and doesn’t put us in poor positions by giving the ball away

Professional Examples: Rio Ferdinand, Pepe, Gary Cahill, John Terry

• Positional Attributes: Outside Backs

1. Must see themselves as a defender first, but still able to attack when needed

2. Must have good 1v1 defending skills

3. Must be able to defend on an island and be able to cover the space behind your wingers and in transition (know when to go and when to stay)

4. Must be one of the biggest playmakers on the field along with the CM

1. Have the ability to distribute the ball efficiently from the back to get team forward

2. Must be able to defend crosses into the box by taking up good starting spots early

3. Must be able to complete forward passes into midfielders & forwards feet – know when to play to feet and when to play into the space behind their back four

Professional Examples: Leighton Baines, Ashley Cole, Dani Alves, Garreth Bale

• Positional Attributes: Defensive Midfielder

1. Must be a ball winner – break up the oppositions attacks and retain possession (Be combative in the air)

2. Be able to cover ground (side to side); Must be more mobile than a CB (but have the same defensive qualities as one)

3. Be able to read the game and always cover for teammates; taking care of space behind our attacking players and in front of the back four

4. Be a good decision maker when winning the ball; have the ability to transition from defending to attack by always choosing the right option

5. Must be hard working and a team leader – must organize! (This player holds everything together on both sides of the ball – you are the engine)

6. Be a dangerous target on set pieces

7. Be able to strike/serve balls over distance and with both feet – be a threat to score through the run of play with late runs/shooting from distance

Professional Examples: Busquets, David Luiz, Michael Carrick, Khedira, Essien

• Positional Attributes: Central Midfielder (Balance Player)

1. Must be able to complete forward passes as often as possible (Needs to find wide players in space and balls to forwards feet whenever possible)

2. Must connect the dots and keep the ball circulating – be a connector

3. Be able to cover ground offensively (box to box); provide us with numbers up when we go forward

4. Must be able to competently defend as a unit and individually (needs to slow the ball and get numbers back behind the ball); needs to be able to help organize

Professional Example: Xavi, Moutinho, Arteta, Bradley

• Positional Attributes: Wide Players / Wingers

1. Has to have the ability to penetrate and run beyond defenders – have the ability to beat players 1 v 1

2. Has to be technically sound in finishing and crossing from wide areas

3. Must be opportunistic – be at the right place at the right time and take chances when they come to you

4. Must be composed around the box and make good decisions when playing forward or trying to keep possession

5. Has to understand how to defend space and know when to step to players and when to tuck in

Professional Examples: Ronaldo, David Silva, Juan Mata, Hazard, Podolski

• Positional Attributes: Center Midfielder (Attacking)

1. Must be the teams playmaker – able to create opportunities for himself and for his teammates; must be able to unbalance opposing teams with his ability to run and pass the ball – must constantly be a threat

2. Must be able to combine and interplay with the players around him; constantly working to receive and play the ball forward

3. Knows when to recognize how teams are playing defensively and how to exploit spaces or gaps that are being given

4. Must be able to defend in transition – able to apply pressure on the ball as soon as the ball is lost; needs to press as high up the field as possible

Professional Examples: Messi, Rooney, Ozil, Carzola, Wishire, Mata

• Positional Attributes: Center Forward

1. Has to be a target – allow players to find his feet/body (must be constantly looking for passing lanes and be able to link and combine passes) Needs to be able to hold the ball up to bring others into attacking positions

2. Has to be a constant threat to score goals – on the ground, in the air, any way possible. Must be physical and tough in the box to earn the scrappy goals. Must be able to strike the ball from all surfaces of the foot

3. Understands the importance of working to win the ball back when possession is lost. Will at most times be the first line of defense and needs to pressure the ball with purpose and direction

Professional Examples: Van Persie, Lewandowski, Ibrahimovic, Drogba

• Always keep this in mind…

• Nutrition Guide for the Athlete

Do athletes need to follow a special diet? Not necessarily, but they do need to follow the basic guidelines for healthy eating with more discipline compared to the non-athlete. Proper nourishment everyday will provide adequate energy essential for athletic performance.

Main Points: DO NOT skip meals, it lowers energy stores necessary for exercise. Dairy products and meats provide valuable nutrients. Meats are

excellent sources of protein, iron, and zinc while low-fat dairy foods like skim milk, yogurts and cheeses provide much needed calcium, vitamin D, and protein.

Plan ahead – bring small, non-perishable snacks with you in case there is a long time between your first meal and your workout.

- Examples: fruits, crackers, bagels, energy bar (No soda, chips, high sugar foods)

• Nutritional Tips

• Athletes need plenty of carbohydrates for supplying necessary energy stores. 50 to 70% of total food calories should come from quality carbohydrate sources to provide energy for working muscles.

• Proteins are essential for growth and repair. Athletes require 1.0 gram of protein per pound of bodyweight. To find out how many grams you need simply multiply your weight in pounds by 0.95. The result is the number of grams of protein you need to consume each day. Protein should comprise 10 to 20% of your daily caloric intake. Remember that you can get protein not only from meat but also from dairy and nuts as well.

• Eat some form of fruit or vegetable with every meal to make sure you are getting important vitamins, minerals, and fiber. Fruits and vegetables are also a great source of natural carbohydrates.

• Fat provides useful energy, but a little goes a long way. Between 40 and 70 grams per day is sufficient. Select smart fats such as canola and olive oils. Fat intake should be no more than 30% of your total daily calories.

• Nutrition Selection

Step One – Incorporate fruits, vegetables, nuts, and seeds with your meal Natural sources of anti-oxidants, vitamins, and minerals

Vitamin E sources also provide essential oils (good fat) Vitamin C sources are typically your citrus fruits

Vitamin A sources are typically red, orange, and green foods

Step Two – Alter your carbohydrate intakeCarbohydrates are the preferred energy source for fast twitch muscle fibersCarbs are rapidly depleted from fast twitch fibers when doing quick burst

activities with short rest intervalsLow carb intake on training days can cause early fatigueYou need more carbs at meals before or after activity where this type of

work is performedHowever, on days off make sure to adjust your carbohydrate intake

accordingly to minimize the amount of fat your body uses for energy, leaving you exercise dependent to keep off excess weight

Reduce your level of “bronze-level” carbohydrate sources on days off. This will result in greater use of fat on off-days

Step Three - Select a lean protein source Diversify your intake of lean protein sourcesBreaking up protein intake with meals, snacks, and supplements throughout

the day to enhance recovery and muscle growthProtein intake also helps keep you feeling fuller and avoiding over eating

Step One: Fruits, Vegetables, Seeds, & Nuts

Vitamin E: AlmondsAvocadoCorn OilPeanut ButterPeanutsSalmonSoybean Oil GuacamoleSunflower SeedsWalnutsBroccoliCantaloupeDried PapayaRed PeppersRed Marinara Tomato JuiceTomato SauceTomatoesV8 Juice

SalsaWinter Squash Olive Oil

Vitamin A & C:

ApricotsCarrotsCheese Green PeasPeachesPumpkinSkim MilkYogurtChili PowderKetchupGreen/Yellow PeppersCauliflowerGreen BeansKiwiNew Potatoes w/ skin

Oranges

PineappleRaisinsStrawberriesPea Pods

HIGH PRIORITY:Brussels Sprouts Dark Salad GreensGrapefruitGuavas Mandarin OrangesMangos Sweet Potatoes TangerinesWatermelonYams Egg Yolk

• Carbohydrate Choices

Gold:Acorn SquashBlack BeansButter BeansCherriesCucumbersEgg NoodlesEgg PlantFettucciniGreen BeansKidney BeansLentilsMushroomsNectarinesOnions

PearsPlumsSplit PeasSummer SquashAll Bran CerealBaked BeansBran ChexBrown RiceCheeriosCream of WheatLima BeansShredded Wheat

Multi Grain Bread

Oat BranOatmealPita BreadRye BreadSpecial K CerealTortillasUnsweetened Fruit JuiceWhole Grain Bread

SilverApplesBananasBanana CakeCornmealGrapesGreen PeasMacaroniOatmeal CookiesPopcornPound CakeRaisinsRavioliSpaghettiSweet Corn

Sweet PotatoesWater CrackersWheat CrackersWhole Wheat Flower

Bronze:Baked PotatoesCandyCartoon Character CerealDoughnutsFrench BreadFrench Fries

Golden Grahams

HashbrownsPuffed RiceWhite BreadWhite RiceMashed PotatoesSweetened DrinksRefried Beans

• Protein Sources

Gold Choice

95% Lean Ground Beef95% Lean Ground Turkey95% Lean HamBeans & PeasChicken – White Meat SkinlessFat Free MilkLow Fat Cottage CheeseNon-Fried SeafoodSkim MilkTrimmed Beef or Pork Roast

Turkey- White meat SkinlessWhite Meat Tuna in WaterYogurt from Skim Milk85% Lean Beef85% Lean TurkeyLow Fat CheeseTurkey Bacon or SausageWhole MilkLow Fat YogurtTrimmed Lamb

SilverBaked Chicken Strips/NuggetsChicken – Dark MeatTuna – Dark meat in WaterLow Fat PuddingNuts or Seeds Peanut ButterRicotta CheeseSkim Milk MozzarellaTrimmed Pork ChopsTurkey – Dark meat skinless

Bronze75% Lean Ground Beef75% Lean Ground TurkeyBaconBeef or Pork RibsChicken with SkinFried ChickenFried SeafoodHam on BoneIce CreamRegular CheeseWhole MeatsEncased Meats

• Fast Food Nutrition Reminders

In the RARE event that fast food is or has to be an option as a meal please keep in mind the following factors:◦ Watch the amount of sodium that you intake, it can increase blood pressure

as well as other adverse effects

◦ What you drink with your meal is nearly as important as what you eat at your meal. Sweetened drinks can harbor uncounted calories that can change your diet, especially if you are trying to lose weight.

◦ If you have no other option than to eat at a fast food restaurant, make healthy choices or at least do your best not to combine unhealthy choices such as fried chicken, large fries, and a coke.

◦ Finally, the choice is ultimately up to you as an individual as to how disciplined you will be when it comes to your diet. While you can get by eating anything as long as your caloric intake is within the normal, you will NEVER reach your full potential unless you commit yourself to eating properly.

day one (hyperlinks)day one (hyperlinks) 1a. hang clean: //youtu.be/jpxqvba1mfo 2a. back squat:...

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