CSUF Men’s Soccer

Initial Pre Season 2012

Phase 1 and 2
Weeks 1-6
 Weights Overview

The columns on the left under wt are the percentages of your one
rep max. All leg exercises are based off your squat one rep max and
all upper body exercises are based off your bench one rep max. If
you do not know your one rep max or feel the weight is too easy
then estimate and add weight if needed. The last 2 reps of each set
should be a struggle.

Exercises are paired as they have been during our spring workouts.
For example in Week 1, B1) DB Row is paired with B2) DB Step Up.
This means that you immediately follow a set of DB Row with a set
of DB Step Up. Repeat this process until all sets have been
performed.

BW-indicates no additional weight needed.

After each weight-training day you will perform an abdominal

routine of your choice.
 Running Overview

It is important for us to maintain a good level of aerobic and

anaerobic fitness over our weeks away from structured training so
that we are able to return in prime condition, with a high base level
of fitness to build from. This will enable us to perform high quality
work during pre-season and allow our main focus to be with the ball
and on tactical training.

To achieve this base level there will be three running days per week
during the six-week initial pre-season program. There will be an
optional fourth day too.

Day one will be a Cooper Prep day. This will prepare you for the
standard pre-season test but also increase your aerobic capacity.
The Cooper Prep is detailed below and you will complete it as it
states. This is to be done on the track.

Days two and three will combine anaerobic interval training with
high quality speed work. The goals of these drills are to simulate the
intensity of work that is required during a ninety-minute game of
soccer. You will pick which drill you would like to complete on these
two days from the list on the following pages. These drills will be
completed after the weight training sessions.

The optional fourth day is a 3-mile run to be completed in 22

minutes. Pick a course for your run, it can be a road route,
treadmill, field, running track or wherever you like to run. This
longer run helps us build our aerobic capacity. Although we do not
ever run 3 miles at a time during a game it is your aerobic capacity
that allows you to recover from the quick sprint work that takes
place.

Cooper Prep
 2 Mile Progression

Week 1

Distance (m) Time (s) Rest (s)

1)300 56 56
2)300 56 56
3)200 38 38
4)300 56 56
5)200 38 38
6)300 56 56

Rest 1 minute then repeat entire sequence 1-6

Totals: Meters – 3200 Time – 10:00 Work/Rest Ratio – 1/1

Week 2

1)300 56 56
2)300 56 56
3)200 38 38
4)300 56 56
5)200 38 38
6)300 56 56

Rest 1 minute then repeat entire sequence 1-6

Totals: Meters – 3200 Time – 10:00 Work/Rest Ratio – 1/1

Week 3

1)300 56 56
2)300 56 56
3)365 68 68
4)200 38 38
5)300 56 56

Rest 1 minute then repeat entire sequence 1-5

Totals: Meters – 2930 Time – 09:12 Work/Rest Ratio – 1/1

Week 4
Distance (m) Time (s) Rest (s)

1)400 78 78
2)400 78 78
3)400 78 78
4)400 78 78
5)400 78 78
6)400 78 78
7)400 78 78
8)400 78 78

Totals: Meters – 3200 Time – 10:40 Work/Rest Ratio – 1/1

Week 5

1)1600 5:30min 1min

2)1600 5:30min

Totals: Meters – 3200 Time – 11:00

Week 6

1)3200 11:40min None

Totals: Meters – 3200 Time – 11:40

Week 1-3 Interval and Speed Work.

Exercise 1.

120’s – 120 yard sprint 18 secs

1 min active recovery
Reps 12

Exercise 2.

Halfway’s – Halfway line and back 20 secs

50 sec standing recovery
Reps 6

2 MINUTE REST

60’s - 60 yard sprint

20 sec standing recovery
Reps 6

Exercise 3.

Box to Box – 18 yard to 18 yard and back 23 secs

1 min standing rest
Reps 8

Exercise 4.

Stadiums – 10 sprints up
40 sec rest

2 MINUTE REST

Hill’s – 40 yard hill sprint

50 sec active recovery
Reps 12

Week 4-6 Interval and Speed Work.

Exercise 1.
120’s – 120 yard sprint 16 secs
50 sec active recovery
Reps 12

Exercise 2.

Halfway’s – Halfway line and back 20 secs

50 sec standing recovery
Reps 8

2 MINUTE REST

60’s - 60 yard sprint

20 sec standing recovery
Reps 6

Exercise 3.

Box to Box – 18 yard to 18 yard and back 23 secs

1 min standing rest
Reps 10

Exercise 4.

Stadiums – 12 sprints up
40 sec rest

2 MINUTE REST

Hill’s – 40 yard hill sprint

50 sec active recovery
Reps 12