https://padlet.com/kellihale2/John en-us 2019-04-11 22:46:46 UTC 2025-12-20 13:37:07 UTC hello@padlet.com https://padlet.com/kellihale2/John/wish/350992589 Muscular Endurance to develop resistance longevity.

Cardiovascular Endurance to improve aerobic performance. 

Monday - Circuit Training:
*80% of HHR
- Lunges, Chest press, Squats, Lat pull downs
- Set 1: 1 minute of each activity, 15 seconds rest after all are completed.
- Set 2: 30 seconds of each activity, 10 seconds rest between each activity. 
- Set 3: 1 minute of each activity, 30  seconds rest after all are completed.

Tuesday - Aerobic training: 
- Progression Run
--> 5-10 minute warm-up
--> 5 mins at 50-60% of HRR
--> 5 mins at 60-70% of HHR
--> 5 mins at 70-80% of HHR
--> 5 mins at 80-85% of HHR
--> 5-15 mins cool down 

Wednesday - Soccer specific training
--> Dribbling drills (shuttle running w/ ball) at 70-80% of HHR 
--> Designed to imitate match scenarios and train John to maintain ball skills while fatigued.

Thursday - Circuit training 
*80% of HHR
- Lunges, Chest press, Squats, Lat pull downs
- Set 1: 1 minute of each activity, 15 seconds rest after all are completed.
- Set 2: 30 seconds of each activity, 10 seconds rest between each activity. 
- Set 3: 1 minute of each activity, 30  seconds rest after all are completed.

Friday - Rest

Saturday - Game day 

Sunday - Active Recovery
--> 2km jog at 60% of HRR

References
Polar Exercise
Livestrong=

https://www.livestrong.com/article/25831-list-muscular-endurance-exercises/

https://www.polar.com/blog/three-workouts-train-run-negative-splits/]]> 2019-04-11 22:58:22 UTC https://padlet.com/kellihale2/John/wish/350992589 https://padlet.com/kellihale2/John/wish/350993050 1. Resistance training to improve strength and power - vigorous intensity (85% Heart Rate Reserve)
2. Endurance running training to improve cardiovascular fitness and performance as a midfielder - moderate intensity (60% Heart Rate Reserve)

Monday - Resistance Training focusing on lower body power
Tuesday - Endurance running
Wednesday - Resistance Training focusing on lower body strength
Thursday - Endurance running

Friday and Sunday are rest to prepare and recover from his game on a saturday.

Evidence:
https://www.ncbi.nlm.nih.gov/pmc/articles/PMC2857374/]]> 2019-04-11 23:02:00 UTC https://padlet.com/kellihale2/John/wish/350993050 https://padlet.com/kellihale2/John/wish/350993200


]]> 2019-04-11 23:02:45 UTC https://padlet.com/kellihale2/John/wish/350993200 https://padlet.com/kellihale2/John/wish/350994442 2019-04-11 23:12:27 UTC https://padlet.com/kellihale2/John/wish/350994442 https://padlet.com/kellihale2/John/wish/350994789 Day | Exercise Plan 
Monday | DRILLWarm up: ankle warm up, hamstring strch, quad strech, 15 mins cardio (jogging, burpees, high knees)Fitness: Interval sprints; 100, 150, 200 sprintsDrills: running between cones, top taps on balls, high knees, sprints between short distance cones, fast foot work with ballWarm down: 400m light jog, stretch quads,  hamstrings, calves, lower and upper back
Tuesday | FITNESSWarm up: ankle warm up, hamstring strch, quad strech, 15 mins cardio (jogging, burpees, high kneeFitness endurance: 1km run, with interval sprints in between certain points Drills: same as above (improve footwork)Finish with sprints: 200m setsWarm down: 400m light jog, stretch quads,  hamstrings, calves, lower and upper back
Wednesday | DRILLWarm up: ankle warm up, hamstring strch, quad strech, 15 mins cardio (jogging, burpees, high kneeFitness: Interval sprints; 100, 150, 200 sprintsDrills: running between cones, top taps on balls, high knees, sprints between short distance cones, fast foot work with ballWarm down: 400m light jog, stretch quads,  hamstrings, calves, lower and upper back
Thursday | RESISTANCECE Warm up: ankle warm up, hamstring strch, quad strech, 15 mins cardio (jogging, burpees, high kneeSprints with intervalsLeg strength: burpees, jumping lunges, squat jumps, one kne jumps, raises, running with rssitance bandUpper body strength: push ups, chin ups, medicine ball tossWarm down: 400m light jog, stretch quads,  hamstrings, calves, lower and upper back
Friday | DRILL: Warm up: ankle warm up, hamstring strch, quad strech, 15 mins cardio (jogging, burpees, high kneeFitness: Interval sprints; 100, 150, 200 sprintsDrills: running between cones, top taps on balls, high knees, sprints between short distance cones, fast foot work with ballWarm down: 400m light jog, stretch quads,  hamstrings, calves, lower and upper back
Saturday | Game Day 
Sunday  | Recovery -       Light-moderate exercise (45-minute walk, light stretching) 

https://journals.plos.org/plosone/article?id=10.1371/journal.pone.0153958

https://furthermore.equinox.com/articles/2017/06/soccer-workout]]> 2019-04-11 23:15:05 UTC https://padlet.com/kellihale2/John/wish/350994789 https://padlet.com/kellihale2/John/wish/350996440 https://www.ncbi.nlm.nih.gov/pmc/articles/PMC5609662/

http://www.scienceofsocceronline.com/2013/11/the-advantages-of-high-intensity.html

]]> 2019-04-11 23:26:28 UTC https://padlet.com/kellihale2/John/wish/350996440 https://padlet.com/kellihale2/John/wish/350996444 https://www.ncbi.nlm.nih.gov/pmc/articles/PMC5609662/

]]> 2019-04-11 23:26:29 UTC https://padlet.com/kellihale2/John/wish/350996444 https://padlet.com/kellihale2/John/wish/350997968 https://www.amplifiedsoccerathlete.com/coachguide/aerobic-endurance-training-session]]> 2019-04-11 23:38:47 UTC https://padlet.com/kellihale2/John/wish/350997968 https://padlet.com/kellihale2/John/wish/350998255 2019-04-11 23:41:01 UTC https://padlet.com/kellihale2/John/wish/350998255