Summer Training Program.

**Short - cut to daily logs are at bottom of page.

Month 1 Focus - Foundation strength: Legs, Shoulders, Biceps, Triceps, Calves, Forearms, Abdominals and Core exercises. Moderate training on Chest and Back as per recovery cycle.

Month 2 Focus - Integrated core training on light days - basic accelerated lifting techniques for explosive power preparation.

Month 3 Focus - Explosive power - muscular endurance, sport specific exercises.

Cardio training month 1 light to moderate. use for lactic acid removal and warm-up. Stretching as much as possible. DO NOT FORGET TO STRETCH. DO AT HOME IF NECESSARY!!

Last month. Minimum 45 minutes of cardio (aerobic) to 1 hour 3 times per week. Anaerobic training Alternate days (sprinting, stairs, etc). FLEXIBILITY!!!!!!!

Taking the following example: Camp starts on the 15th of August - 6 weeks for muscular endurance and explosive power phases takes us to July 1. Take away 6 weeks to two months brings us back to May 1-15. Total training days 31 (May) + 30 (June) + 31 (July) + 15 (Mid August) + 3-4 days off between cycles = 110 days. For players going to camp in late August or September add additional days to strength phase. 

Exercises per muscle group
Muscle Group Exercise Heavy (5-8 reps) (C*) Moderate (8-15) (B) Light (15-40) (A)

Legs

Step Ups

Lunges

Leg Press

Wide Squats - Inverted press

Side Lunges

Eccentric Drops

Squats

Leg Press

Step Ups

Leg Press

Lunges

Eccentric Drops

Step Ups

Lunges

Eccentric Drops

 
Hamstrings

Seated hamstring

Ham stretch (loaded, total hip machine)

Good mornings

 - All All

Shoulders

Upright rows

Shoulder press (bar or DB)

Side laterals

Shrugs

Reverse laterals

Reverse Flyes

Cable Laterals

Cleans

Upright Rows

Shrugs

Cleans

Shoulder Press (bar)

 All

All

Chest

Olympic press

Dumbbell flyes

Incline DB Press

Incline DB Flyes

Dips

Olympic press

Dips

All

All

Back

Seated Row

DB Row

Wide front pull down

Chins

Hyper Extensions

Seated Row

Wide Pull down

Chins

All

All

Biceps

Straight bar curl

Knurl Bar (bent bar)

Concentration curls

Reverse curl

Zottman curls

Cable curls

Straight bar curls

Knurl bar curls

Concentration curls

 

All

All

Triceps

Triceps press down

French press

Reverse cable press

Kick backs

Triceps press down

 

All

All

Forearms

Wrist curls

Reverse curls

-

All

All

Abs

Hanging leg raise

Russian Twists

Ball crunches

Lower ab crunches

-

All

All

Calves / Anterior Tibia

Standing raise

Seated raise

Toe raise

Standing raise

 

All

All

Please remember that the focus of this program is to target the legs, calves, forearms, shoulders, biceps, and triceps. Only moderate training will be applied to Chest and Back.

Working various body parts utilizing different kinds of training intensity means that each muscle or muscle group will require a different length of recovery (recuperation or rest).

 

 

See Training program for further information.

 

Training Color Key
Core training - balance, stabilization, neuro-muscular training  
Explosive training - moderate  
Explosive training, muscular endurance, sport specific training  
Introduction to sport specific training exercises  
Primary sport specific training exercise overloading  

 

Based on the following:

A – Low intensity

B – Moderate intensity

C – High intensity

 
Day 1 Day 2 Day 3 Day 4 Day 5 Day 6 Day 7

Mon

Grp

Tues

Grp

Wed

Grp

Thursday

Grp

Friday

Grp

Saturday

Grp

Sunday

Grp

Chest

B

Legs

A

Triceps

B

Legs

A

Triceps

C

Chest

C

Off

-

Back

C

-

 

Biceps

B

-

Biceps

C

Back

B

Off

-

Abs

B

Shoulders

B

Forearms

B

Shoulders

A

Forearms

C

-

 

Off

-

Calves

B

-

 

Calves

A

-

Calves

B

-

 

Off

-

 -

-

Abs

A

-

Abs

C

 -

 

Off

-

Day 8

Mon

Grp

Day 9

Tues

Grp

Day 10

Wed

Grp

Day 11

Thursday

Grp

Day 12

Friday

Grp

Day 13

Saturday

Grp

Day 14

Sunday

Grp

Shoulders

B

Biceps

B

Chest

B

Shoulders

A

Triceps

A

Chest

A

Off

-

-

 

Triceps

B

Back

B

Legs

C

Biceps

A

Back

C

Off

-

Legs

B

Forearms

B

 -

 

Abs

B

Calves

A

Abs

A

Off

-

Calves

C

Abs

B

Calves

B

Forearms

A

-

Forearms

A

Off

-

Day 15

Mon

Grp

Day 16

Tues

Grp

Day 17

Wed

Grp

Day 18

Thursday

Grp

Day 19

Friday

Grp

Day 20

Saturday

Grp

Day 21

Sunday

Grp

Legs

B

Biceps

C

Legs

A

Chest

C

Legs

C

Shoulders

B

Off

-

Shoulders

B

Triceps

C

Shoulders

C

Back

B

Biceps

A

Triceps

B

Off

-

 -

 

Calves

C

Abs*

B

Calves

B

Abs*

A

Calves

A *

Off

-

Abs*

B

Forearms

A

-

Forearms

B

-

Forearms

A

Off

-

Day 22

Mon

Grp

Day 23

Tues

Grp

Day 24

Wed

Grp

Day 25

Thursday

Grp

Day 26

Friday

Grp

Day 27

Saturday

Grp

Day 28

Sunday

Grp

Chest

B

Legs

A

Biceps

B

Legs

A

Biceps

A

Legs

B

Off

-

Back

C

Shoulders

B

Triceps

B

Shoulders

A

Triceps

B

Shoulders

C

Off

-
Abs

B

Calves

C

Abs

C

Forearms  

C 

Abs

A

Forearms

B

Off

-
 -

 

Forearms

B

-

Calves

B

-

 

Off

-

Day 29

Mon

Grp

Day 30

Tues

Grp

Day 31

Wed

Grp

Day 32

Thursday

Grp

Day 33

Friday

Grp

Day 34

Saturday

Grp

Day 35

Sunday

Grp

 Biceps

C

Chest

C

Legs

B

Biceps

 B Legs

A

Biceps

 A Off

 Triceps

B

Back

C

Shoulders

B

Triceps

 A

Shoulders

A

Triceps

 B

Off

 Abs

C

 

 

Abs

B

Calves

B

Abs

 A

Calves

C

Off

 Calves

A

 

 

Forearms

B

Forearms

C

Off

Forearms

A

Off

Repeat Cycle to complete additional weeks of strength phase or if desired OR FOLLOW NEXT LEVEL PROGRAM.
Day 36 Day 37 Day 38 Day 39 Day 40 Day 41 Day 42

Mon

Grp

Tues

Grp

Wed

Grp

Thursday

Grp

Friday

Grp

Saturday

Grp

Sunday

Grp

Chest

B

Legs

A

Triceps

B

Legs

A

Triceps

C

Chest

C

Off

-

Back

C

-

 

Biceps

B

-

Biceps

C

Back

B

Off

-

Abs

B

Shoulders

B

Forearms

B

Shoulders

A

Forearms

C

-

 

Off

-

Calves

B

-

 

Calves

A

-

Calves

B

-

 

Off

-

 -

-

Abs

A

-

Abs

C

 -

 

Off

-

Day 43

Mon

Grp

Day 44

Tues

Grp

Day 45

Wed

Grp

Day 46

Thursday

Grp

Day 47

Friday

Grp

Day 48

Saturday

Grp

Day 49

Sunday

Grp

Shoulders

B

Biceps

B

Chest

B

Shoulders

A

Triceps

A

Chest

A

Off

-

-

 

Triceps

B

Back

B

Legs

C

Biceps

A

Back

C

Off

-

Legs

B

Forearms

B

 -

 

Abs

B

Calves

A

Abs

A

Off

-

Calves

C

Abs

B

Calves

B

Forearms

A

-

Forearms

A

Off

-

Day 50

Mon

Grp

Day 51

Tues

Grp

Day 52

Wed

Grp

Day 53

Thursday

Grp

Day 54

Friday

Grp

Day 55

Saturday

Grp

Day 56

Sunday

Grp

Legs

B

Biceps

C

Legs

A

Chest

C

Legs

C

Shoulders

B

Off

-

Shoulders

B

Triceps

C

Shoulders

C

Back

B

Calves

A

Triceps

B

Off

-

 -

 

Calves

C

Abs

B

Calves

B

Abs

A

Calves

A 

Off

-

Abs

B

Forearms

C

-

Forearms

B

-

Forearms

A

Off

-

Day 57

Mon

Grp

Day 58

Tues

Grp

Day 59

Wed

Grp

Day 60

Thursday

Grp

Day 61

Friday

Grp

Day 62

Saturday

Grp

Day 63

Sunday

Grp

Chest

B

Legs

A

Biceps

B

Legs

A

Biceps

A

Legs

B

Off

-

Back

C

Shoulders

B

Triceps

B

Shoulders

A

Triceps

B

Shoulders

C

Off

-
Abs

B

Calves

C

Abs

C

Forearms  

C 

Abs

A

Forearms

B

Off

-
 -

 

Forearms

B

-

Calves

B

-

 

Off

-

Day 64

Mon

Grp

Day 65

Tues

Grp

Day 66

Wed

Grp

Day 67

Thursday

Grp

Day 68

Friday

Grp

Day 69

Saturday

Grp

Day 70

Sunday

Grp

 Biceps

C

Chest

C

Legs

B

Biceps

 B Legs

A

Biceps

 A Off

 Triceps

B

Back

C

Shoulders

B

Triceps

 A

Shoulders

A

Triceps

 B

Off

 Abs

C

 

 

Abs

B

Calves

B

Abs

A

Calves

C

Off

 Calves

A

 

 

Forearms

B

Forearms

C

Off

Forearms

A

Off

 
Day 71 Day 72 Day 73 Day 74 Day 75 Day 76 Day 77

Mon

Grp

Tues

Grp

Wed

Grp

Thursday

Grp

Friday

Grp

Saturday

Grp

Sunday

Grp

Chest

B

Legs

A

Triceps

B

Legs

A

Triceps

C

Chest

C

Off

-

Back

C

-

 

Biceps

B

-

Biceps

C

Back

B

Off

-

Abs

B

Shoulders

B

Forearms

B

Shoulders

A

Forearms

C

-

 

Off

-

Calves

B

-

 

Calves

A

-

Calves

B

-

 

Off

-

 -

-

Abs

A

-

Abs

C

 -

 

Off

-

Day 78

Mon

Grp

Day 79

Tues

Grp

Day 80

Wed

Grp

Day 81

Thursday

Grp

Day 82

Friday

Grp

Day 83

Saturday

Grp

Day 84

Sunday

Grp

Shoulders

B

Biceps

B

Chest

B

Shoulders

A

Triceps

A

Chest

A

Off

-

-

 

Triceps

B

Back

B

Legs

C

Biceps

A

Back

C

Off

-

Legs

B

Forearms

B

 -

 

Abs

B

Calves

A

Abs

A

Off

-

Calves

C

Abs

B

Calves

B

Forearms

A

-

Forearms

A

Off

-

Day 85

Mon

Grp

Day 86

Tues

Grp

Day 87

Wed

Grp

Day 88

Thursday

Grp

Day 89

Friday

Grp

Day 90

Saturday

Grp

Day 91

Sunday

Grp

Legs

B

Biceps

C

Legs

A

Chest

C

Legs

C

Shoulders

B

Off

-

Shoulders

B

Triceps

C

Shoulders

C

Back

B

Calves

A

Triceps

B

Off

-

 -

 

Calves

C

Abs

B

Calves

B

Abs

A

Calves

A 

Off

-

Abs

B

Forearms

-

Forearms

B

-

Forearms

A

Off

-

Day 92

Mon

Grp

Day 93

Tues

Grp

Day 94

Wed

Grp

Day 95

Thursday

Grp

Day 96

Friday

Grp

Day 97

Saturday

Grp

Day 98

Sunday

Grp

Chest

B

Legs

A

Biceps

B

Legs

A

Biceps

A

Legs

B

Off

-

Back

C

Shoulders

B

Triceps

B

Shoulders

A

Triceps

B

Shoulders

C

Off

-
Abs

B

Calves

C

Abs

C

Forearms  

C 

Abs

A

Forearms

B

Off

-
 -

 

Forearms

B

-

Calves

B

-

 

Off

-

Day 99

Mon

Grp

Day 100

Tues

Grp

Day 101

Wed

Grp

Day 102

Thursday

Grp

Day 103

Friday

Grp

Day 104

Saturday

Grp

Day 105

Sunday

Grp

 Biceps

C

Chest

C

Legs

B

Biceps

 B Legs

A

Biceps

 A Off

 Triceps

B

Back

C

Shoulders

B

Triceps

 A

Shoulders

A

Triceps

 B

Off

 Abs

C

 

 

Abs

B

Calves

B

Abs

 A

Calves

C

Off

 Calves

A

 

 

Forearms

B

Forearms

C

Off

Forearms

A

Off

 

PLEASE NOTE: I have been asked to provide a day to day training log. This is very detailed work. However, I will complete these pages on a day to day basis trying to get program completed ahead of your training schedule. Today, May 22, I have completed weeks 1, 2 and 3.  I will keep ahead of training program so please keep posted for updates on a day to day basis. Over the next week I will finished this log at least for the month of May and half of June. This will include core training, photos, etc progressing into field and sport specific work. Thanks for your patience. RON

 

Please click on the following links to week by week schedules.

 

Links to program logs - laid out on a day to day basis (RED completed)
Week 1 Week 4 Week 7 Week 10 Week 13
Week 2 Week 5 Week 8 Week 11 Week 14
Week 3 Week 6 Week 9 Week 12 Week 15

 

The following equipment will be used for core exercises as well as for explosive training exercises.

 

No. 1 - Ball, Step-box, Bongo Board, Wobble board

No. 2 - Lateral Wobble board, Step-up Rack

No. 3 - Assorted Medicine Balls

No. 4 - Rebounds (standing vertical for storage)

 

     

 

Each of the above training tools will be incorporated into the training program as we move from week to week.

 

The following is an empty log sheet for you own use.

 

Day 

 Muscle Groups Trained:
Muscle Group Exercise Grp Wt Reps Sets Rest Method
Cardio Spinning Bike A - - - Perform 12 minutes warm up.

Cardio Spinning Bike A Perform 15 minutes cool down.