Accountability

Many of you have heard of, and maybe even follow, BEASTMODE SOCCER.  I recently purchased their training program and let me tell you - GREAT STUFF!   In addition to the technical training they have all kinds of other components and the recent mailer fits perfect with why we do the blog:  accountability.  We all know that when it comes to goal setting one of the most powerful tools is to share and say aloud what your goals are.  Having the body of your work out in public holds you to a standard that simply doesn't exist when you are going at things alone.

Here is the email from BEASTMODE SOCCER:

In a recent study at Virginia Polytechnic University, researchers divided people starting a walking program into two groups.
 
Every week, each individual in one group got a phone call asking how their exercise program was coming along, the other group got no calls.
 
At the end of 24 weeks, 45% of the individuals who got the phone calls were still walking compared to just 2% who did not receive calls.
 
The results show that weekly accountability increases the likelihood of sticking to a program by 2200%!
 
What does this mean to you and your soccer?
 
It means that having a trainer who can customize a program for your goals, show you how to implement drills for maximum efficiency and results, and provide a steady support system and accountability really IS the secret to your success.
 

ACCOUNTABILITY

Many of you have heard of, and maybe even follow, BEASTMODE SOCCER.  I recently purchased their training program and let me tell you - GREAT STUFF!   In addition to the technical training they have all kinds of other components and the recent mailer fits perfect with why we do the blog:  accountability.  We all know that when it comes to goal setting one of the most powerful tools is to share and say aloud what your goals are.  Having the body of your work out in public holds you to a standard that simply doesn't exist when you are going at things alone.

Here is the email from BEASTMODE SOCCER:

In a recent study at Virginia Polytechnic University, researchers divided people starting a walking program into two groups.
 
Every week, each individual in one group got a phone call asking how their exercise program was coming along, the other group got no calls.
 
At the end of 24 weeks, 45% of the individuals who got the phone calls were still walking compared to just 2% who did not receive calls.
 
The results show that weekly accountability increases the likelihood of sticking to a program by 2200%!
 
What does this mean to you and your soccer?
 
It means that having a trainer who can customize a program for your goals, show you how to implement drills for maximum efficiency and results, and provide a steady support system and accountability really IS the secret to your success.
 

June 19, 2015

Weightlifting 

A) 2 Stict Press + 4 push press complex x5

rest 60 sec  

Shoulder Press vs Push Press Demo

B) TGU-TGU Demo

Use 15-25 lbs 6-8 x5 Rest 60 sec

C1) 2 Wall Climb-Wall Climb Demo 

C2) 10 Hand Release push up-HR Push-up

C3) 30 sec bar hang X5

rest 1 min

          

D1 hollowbody rocks         

D2 arch body rocks     

60 sec/30 sec rest x5

Rowing Practice-Rowing Demo

Zone 1 for 20 Minutes 

Running 

Run 2 miles @ 7:50 pace

June 17, 2015

Weightlifting 

A) Sumo deadlift 6 reps @65%, 70%, 75%, 80%, 85%  x5 R:2 min

B)Glute Bridges with barbell 8-10 x5 

R:60 sec

C) Single leg med ball Hamstring curl 6-8 each leg x5 

R:60 sec 

D1)GHD sit-up 10 x5

D2)GHD Back extension 10 x5

EMOM 15 minutes

2 Power Cleans @ 80% + 4 reverse lunges with an empty barbell or light Dumbbells in Front Rack Postion. 

Rest 6 hour minimum before running

Running
10 MIN EMOM-Sprinting 

Ladder sprints
On the top of every minute sprint. Whatever time you have left is recovery.
Set cones up at 10yds-15yds-30yds

To Break it down-sprint 10 and back, 15 and back, and 30 and back, on the top of every minute for 10 minutes.   

June 15, 2015

This is going to be a long one so plan accordingly and if you cant do everything just do as much as you can.

Weightlifting 

A) 1 1/4 Back sq. 6-8 X5 R:2min

60%, 65%, 70%, 75%, 80%

1 1/4 Back Squat Demo

B) Barbell Step Up 10 reps x5

B2) Seated Box Jumps 3-5 reps x5 see if you can increase the height R:2min

R:2 min

Seated Box Jumps Demo

C)Kettlebell RDL with a Tempo of 30x1 6-8  reps x5

KB RDL Demo

D) AB Roll out 10x5

Ab Rollout Demo

20 min aramp 

10 Dumbbell snatch (5 each arm) DB Snatch Demo

10 Wallballs

10 russian twists  

Dont worry about killing it or getting 20 rounds, the goal is to do the amrap with taking as little rest as possible. Try to pace yourself, focus on breathing during all the exercises. Just keep moving, fight the urge to stop or to just take a little break. Work the whole 20 minutes!

Make sure to take at least 6 hour in between the weightlifting and the running. Ideally do one in the morning and the other in the evening. 

Running 

4 x 4 min with 2 min rest- record the distance you run in 4 minutes

4 x 2 min with 1 min rest- record the distance you run in 2 minutes

June 13, 2015-Mental Resiliency

Mental resiliency or mental toughness is an attribute that allow a person to persevere through difficult circumstances.

 Go to a running track if possible.
 Mental Resiliency workout is:

40 Air squats-Make sure you have good form! Ass to the grass, followed by full hip extension.
400 meter run
rest 90 sec. x4

Here's the kicker-you must get every 400 meter in under a 1:40, if not then you have 2 more sets.

June 12, 2015

Weightlifting 

A) 2 Stict Press + 4 push press complex x4 

rest 60 sec  

Shoulder Press vs Push Press Demo

B) TGU-TGU Demo

Use 10-15 lbs 6-8 x4 Rest 60 sec

C1) 2 Wall Climb-Wall Climb Demo 

C2) 10 Hand Release push up-HR Push-up

C3) 30 sec bar hang X4

          

D1 hollowbody rocks         

D2 arch body rocks     

60 sec/30 sec rest x4

Rowing Practice-Rowing Demo

Zone 1 for 20 Minutes 

Running 

Run 2 miles @ 8:00 pace