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School's out Training U13-U19

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School's out Training U13-U19 KEYSTONE FC UNDER 13-19 TRAINING SCHEDULE Monday Tuesday Alactic Workout Strength Training ☐ 1A or 1B ☐ 1A or 1B Technical Work Technical Work ☐ Techne App (30-Minutes) ☐ Techne App (45-Minutes) Wednesday Thursday Speed Endurance Workout Strength Training ☐ 2A or 2B ☐ 1A or 1B Technical Work Technical Work ☐ Techne App (60-Minutes) ☐ Techne App (45-Minutes) Friday Saturday Agility Workout Technical Work ☐ 3A or 3B ☐ Techne App (30-Minutes) Technical Work ☐ Techne App (60-Minutes) Sunday Rest & Recovery Day Alactic Workouts Chose one of the options in this category each week. Instructions: 1-Yard = 1 Big Step • Place a cone at 0, 10, 20, 30, 40, & 50yds • Perform 10 reps of each listed below before proceeding to the next distance… - Sprint 50yds and walk back to start as recovery ( = 1 rep) and immediately begin next rep - Sprint 40yds; walk back as recovery - Sprint 30yds; walk back as recovery - Sprint 20yds; walk back as recovery - Sprint 10yds; walk back as recovery 50 Sprints (Workout 1A) 50 Sprints (Workout Instructions: 1-Yard = 1 Big Step Pick Up Sprints: • Gradually increase your speed every 10yds until you are sprinting at 100% for the final 15yds. Decelerate quickly within 5yds - Jog at 50% for 10yds - Jog at 75% for 10yds - Sprint at 100% for 15yds - Decelerate in 5yds - Walk back to beginning and immediately begin next rep - PERFORM 15 reps Down Hill Running: Down Hill Running & • Find a hill about 40yds in length (very slight decline) Pick Up Sprints (Workout 1B) Pick Up Sprints (Workout - Set up a start and end cone about 40yds apart - PERFORM 15 reps - REST – walk back to start as recovery and immediately begin next rep Speed Endurance Workouts Chose one of the options in this category each week. Instructions: Perform sprints in the order listed below • ¼ Gassers – 10 reps - Sprint sideline to sideline - Goal time is <11sec - Start each rep at the top of every minute (11sec sprint; 49sec REST) • ½ Gassers - 2 sets x 5 reps - Sprint sideline to sideline and back - Goal time is <22sec - Start each rep at the top of every minute (22sec sprint; 38sec REST) - REST for 2min after each set (1 set = 5 reps) • Gassers - 2 sets x 5 reps - Sprint sideline to sideline and back two times - Goal time is <55sec Gasser Gauntlet (Workout 2A) Gasser Gauntlet (Workout - REST for the same time it took you to complete Gasser even if that is over or under the goal time (i.e. - sprint in 60sec; REST for 60sec) - REST for 2min after each set (1 set = 5 reps) Instructions: Sprint = 90%, Jog = 60% (21-Minutes) • 5 min warm-up at easy pace (50%) • 5:00-5:10 - Sprint • 5:10-6:10 - Jog • 6:10-6:30 - Sprint • 6:30-7:30 - Jog • 7:30-8:00 - Sprint • 8:00-9:00 - Jog • 9:00-9:20 - Sprint • 9:20-10:20 - Jog • 10:20-10:30 - Sprint • 10:30-11:30 - Jog • 11:30-11:50 - Sprint • 11:50-12:50 - Jog Interval Run (Workout 2B) Interval Run (Workout • 12:50-13:20 - Sprint • 13:20-14:20 - Jog • 14:20-14:40 - Sprint • 14:40-15:40 - Jog • 15:40-15:50 - Sprint • 5 min cool-down jog at easy pace (50%) Agility Workouts Chose one of the options in this category each week. Instructions: Set up 4 cones in a 5yd x 5yd box; • Place a cone at 0, 10, 20, 30, 40, & 50yds 1-Yard = 1 Big Step. • Perform 10 reps of each listed below before proceeding to the next distance… - Sprint 50yds and walk back to start as recovery ( = 1 rep) and immediately begin next rep - Sprint 40yds; walk back as recovery - Sprint 30yds; walk back as recovery - Sprint 20yds; walk back as recovery - Sprint 10yds; walk back as recovery Agility Box (Workout 3A) Agility Box (Workout Instructions: • Perform each drill for 30sec then take a 30sec REST before moving onto the next drill. Line Drills: • Feet together - forward/backward jumps - turn and sprint 10yds • Feet together - forward/backward jumps - turn and sprint 10yds • Feet together - side to side jumps- turn and sprint 10yds • Scissors - sprint 10yds • Hip turns (shoulders squared to line, feet and hips turn to 45°, then turn to opposite side - sprint 10yds (Workout 3B) (Workout • Feet together - forward facing V pattern - sprint 10yds • REPEAT all the above 3x Triangle Agility: Set up 3 cones in a triangle with about 2 • Shuffle clockwise Line Drills & Triangle Agility Drills Line Drills & Triangle ft between each cone. • Shuffle counterclockwise • Fwd/Bwd Line hops • “V” Sprint/Backpedal • Scissors • Icky Shuffle (in-in-out) • Shuffle/Sprint/Backpedal around triangle • In-In-Out-Out (start inside triangle) • Hopscotch • (Right leg) Hop all sides return to middle • (Left leg) Hop all sides return to middle • REPEAT all the above 3x Strength PlyometricsTraining Primer: Level 2 Complete 1 round of this circuit before your workout to prime your Chose one of the options inlower this bodycategory for explosive each movements. week. Optional: complete 2 to 3 rounds as a stand-alone workout. BW Explosive Step-up 8-10 reps each leg Land with opposite foot on box Jump as high as possible each rep Rest 60 sec before BW Broad Jump BW Broad Jump 8-10 reps Hinge hips and pull arms back to load for jump Jump as far forward as possible each rep Reset position between reps Rest 60 sec before Ice Skaters Ice Skaters 8-10 reps each way Jump laterally as far as possible each rep Immediately begin next rep upon landing Rest 60 sec before Vertical Jump Workout 3A Workout Vertical Jump 6-8 reps Hinge hips and pull arms back to load for jump Jump as high as possible each rep Reset position between reps Rest 90 sec before starting next round, if using as stand-alone workout This training program only contains recommendations. Actual exercises, volumes, and intensities are undertaken at the user’s sole discretion and are performed at the user’s own risk. Volt makes no express or implied warranties regarding the Volt program or content. Use of Volt’s program and content is governed by the terms of use provided on Volt’s website. Metabolic Conditioning Finisher StrengthLevel Training 3: 14-Min AMRAP Complete this finisher after your workout up to 2x/week to improve Chose one of the options in this category each week. your anaerobic capacity. INSTRUCTIONS 14-min AMRAP (as many rounds as possible) workout Perform as many rounds of this circuit as possible within 14 minutes Use dumbbells of the same weight for all weighted exercises Do not rest between exercises BW Squat 15-20 reps Keep core tight, torso upright Drive through heels to stand up Workout 3B Workout BW Push-up 15-20 reps Hands wider than shoulder-width apart Keep body planked, elbows tucked in If too intense, place hands on elevated surface, like a bench BW Single-Leg RDL 10 reps each side Keep weight in heel of standing leg Use glutes/hamstrings to stand up Supine Row [Overhand-Grip] 8-12 reps Keep legs together, body planked Pull chest up to touch bar Do not use momentum If too intense, raise height of bar This training program only contains recommendations. Actual exercises, volumes, and intensities are undertaken at the user’s sole discretion and are performed at the user’s own risk. Volt makes no express or implied warranties regarding the Volt program or content. Use of Volt’s program and content is governed by the terms of use provided on Volt’s website..
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