RE: Building leg strength for soccer (solidsnake123)

Fri, 20 Jan 2006 18:41:35 GMT

um.. get a more consistent workout

Building leg strength for soccer (andy)

Wed, 19 Jan 2005 10:08:32 GMT

Day 1
stretch
abs
2 sets of 10 reps
back extensions
1 set of 10 reps
elevated toe walks
1 set of 10 steps each foot
conditioning
jog 1 mile timed

Day 2 rest

Day3
stretch
abs
2 sets 10
back extensions
1 set of 10
elevated toe walk
1 set 10 with each foot
conditioning
sprint 4x50 yards
Day 4 Rest

Day 5
stretch
abs
2 sets 10 reps
back extensions
1 set 10
elevated toe walk
1 set of 10 steps each foot
conditioning
run 1 mile timed
Day6 and 7 Rest

Day8
stretch
abs
2 sets of 15
back extensions
2 sets of 10
elevated toe walk
1 set of 10 steps each foot
weightlifting
squats 3 sets same weight
calf raises 2 sets same weight
leg extensions 2 sets same weight
conditioning
run 1 mile timed
Day 9 and 10 rest

Day 11
stretch
abs
2 sets 10
back extensions
2 sets 10
elevated toe walk
2 set 10 each foot
weight lifting
squats 3 sets 10 same weight
calf raises 2 sets 20 same weight
leg extensions 2 sets 10 same weight
conditioning
sprint 4x50 yards timed
Day 12 rest

Day13
stretch
abs
2 sets 15
back extensions
2 sets 10
elevated toe walks
1 set 10 reps
weight lifting
squats 3 sets 10 same weight
calf raises 2 sets 20 same weight
leg extensions 3 set 10 same weight
conditioning
run 1 mile timed
Day 14 rest

Day 15
stretch
abs
2 sets 15
back extensions
2 sets 10
elevated toe walk
1 set 10
conditioning
sprint 6x50 yards
jumping exercises
poppy foot 3 sets 10
number 4 jumps 3 sets 10
Day 16 rest

Day 17
stretch
abs
2 sets 15
back extensions
2 sets 10
elevated toe walk
1 set 10
conditioning
run 1 mile timed
weight lifting
squats 3 sets 10 same weight
calf raises 2 sets 20 reps same weight
leg extensions 2 sets 10 same weight
Day 18 rest

Day 19
stretch
abs
2 sets 15
back extensions
2 sets 10
elevated toe walk
1 set 10
conditioning
sprint 6x50 yards
jumping exercises
poppy foot 3 sets 20
number 4 jumps 3 sets 10
Day 20 and 21 rest

Day 22
stretch
abs
2 sets 20
back extensions
2 sets 10
elevated toe walk
1 set 10
conditioning
run 1 mile
weight lifting
squats 4 sets
10 reps warm-up weight
10 reps heavy set
10 reps heaviest set
warm-up weight to failure
calf raises 2 sets 20 same weight
leg extensions 2 sets 10 same weight

Day 23
stretch
abs
2 sets 20
back extensions
2 sets 10
elevated toe walk 1 set 10
conditioning
3x100 yard
jumping exercises
poppy foot 2 sets 20
number 4 jumps 2 sets 10
toe jumps 2 sets 10
scissors 2 sets 10
Day 24 rest

Day 25
stretch
abs
2 sets 20
back extensions
2 sets 10
elevated toe walk 1 set 10
conditioning
run 1 mile timed
weight lifting
squats 4 sets
10 reps warm-up weight
10 reps heavy set
10 reps heaviest set
warm-up weight to failure

Day 26
stretch
abs 2 sets 20
back extensions
2 sets 10
elevated toe walk 1 set 10
conditioning
4x100 yard
jumping exercises
poppy foot 2 sets 20
toe jumps 2 sets 10
scissors 2 sets 10
marching 2 sets 10
Day 27 and 28 rest

Day 29
stretch
abs
2 sets 20
back extensions
2 sets 15
elevated toe walks 1 set 10
conditioning
run 1 mile time
weight lifting
squats 4 sets
10 reps warm-up weight
10 reps heavy weight
10 reps heaviest weight
warm-up weight to failure
calf raises
1 set of heavier weight then been using
1 set until failure of lighter weight then been using
leg extensions 2 sets 10 same weight

Day 30
stretch
abs
2 sets 20
back extensions
2 sets 15
elevated toe walks 1 set 10
conditioning
sprint 5x 100 yard
jumping exercises
poppy foot 3 sets 20
toe jumps 2 sets 10
scissors 2 sets 10
marching 2 sets 10
Day 31 rest

Day 32
stretch
abs
2 sets 20
back extensions
2 sets 15
elevated toe walk 1 set 10
conditioning
run 1 mile timed
weight lifting
squats 4 sets
10 reps warm-up weight
10 reps heavy weight
10 reps heavies weight
warm-up weight to failure
calf raises
1 set 20 reps of heavier weight then been using
1 set 20 reps until failure of lighter weight then
been using
leg extensions 2 sets 10

Day 33
stretch
abs
2 sets 20 reps
back extensions
2 sets 15
elevated toe walk
conditioning
sprint 6x100 yard
jumping exercises
poppy foot 3 sets 10
toe jumps 2 sets 10
standing long jumps 10 jumps
side way hurdle jumps 2 sets 10 jumps each
Day 34 and 35 rest

Day 36
stretch
abs
4 sets 20
back extensions
2 sets 15
elevated toe walk 2 sets 10
conditioning
run 1 mile
weight lifting
squats 4 sets
10 reps warm-up weight
10 reps heavy weight
10 reps heaviest weight
warm-up weight to failure
calf raises 2 sets 20 same weight
leg extensions
1 set 8 of heavier weight then been using
1 set until failure of lighter weight then been using

Day 37
stretch
abs
4 sets 20
back extensions
2 sets 15
elevated toe raises 2 sets 10
conditioning
spring 6x100 yard
jumping exercises
poppy foot 3 sets 10
toe jumps 2 sets 10
standing long jumps 10 jumps
side way hurdle jumps 2 sets 10
Day 38 rest

Day 39
stretch
abs
4 sets 20 reps
back extensions
2 sets 15
elevated toe raises 2 sets 10
conditioning
run 1 mile timed
weight lifting
squats 4 sets
10 reps warm-up weight
10 reps heavy weight
10 reps heaviest weight
warm-up weight to failure
calf raises 2 sets 20
leg extensions
1 set 8 of heavier weight then been using
1 set until failure of lighter weight then been using

Day 40
Abs
4 sets 20
back extensions
2 sets 15
elevated toe raises 2 sets of 10
conditioning
sprint 2x100 yards and 2x150 yard
jumping exercises
toe jumps 2 sets 10
skip kick 2 sets 10
standing long jumps 10 jumps
side ways hurdle jumps 2 sets 10 jumps
Day 41 and 42 Rest

Day 43
abs
4 sets 20
back extensions
2 sets 15
elevated toe raises 2 sets 10
conditioning optional exercise[ exercise bike,
swimming, stair climber
weight lifting
squats 4 sets
10 reps warm-up weight
10 reps heavy weight
10 reps heaviest weight
warm-up weight until failure
calf raises 2 sets 20
leg extensions
1 set 8 of heavier weight than been using
1 set until failure of lighter weight then been using

Day 44
abs
4 sets 20
back extensions
2 sets 15
elevated toe raises 2 sets 10
conditioning optional exercise
jumping exercises
toe raises to a jump 10 sets 1 rep
skip kick 2 sets 10
side ways hurdle jumping 2 sets 10 jumps
hurdle jumping 2 sets 10 reps
Day 45 rest

Day46
stretch
abs 4 sets 20
back extensions
2 sets 15
elevated toe walk 2 sets 10
conditioning optional exercise
Weightlifting
squats
4 sets 10 reps warm-up weight
10 reps heavy weight
10 reps heaviest weight
warm-up weight to failure
calf raises
2 sets 20 same weight
leg extensions
1 sets 8 of heavier weight than been using
lighter weight than been using until failure

Day47
Stretch
Abs
4 sets 20
back extensions
2 sets 15
elevated toe walk
2 sets 10
conditioning
optional exercise
jumping exercises
toe jumps
2 sets 10
skip kick
2 sets 10
sideways hurdle jumps
2 sets 10
hurdle jumps
2 sets 10

Day 48 and 49 rest

Day 50
stretch
abs4 sets 30
back extensions
2 sets 20 reps
elevated toe walk
2 sets 20
conditioning
run 1 mile
weight lifting
squats
10 reps
warm-up weight
10 reps heaviest
weight heavy weight to failure
calf raises 2 sets 20
same weight leg extensions
2 sets 10 same weight