Full Team Field Workouts V1

Google Sheet Workout Export

By Alex Meyers

Experience Advanced (3+ years)
Time 60 minutes/day | 2 days/week | 3 weeks
Goals
Equipment

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Average Exertion
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50%
Average Cardio Intensity
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30%

This is a 3 week, 6-workout program designed to be done on the soccer field in a group setting with the team. Coaches can run this by setting up simple circuits with a timer telling the team when to start & stop.


This plan is designed to run 2 workouts per week. Once you have run through each workout day, start over and repeat the first workout.


Workout days are planned to work upper body, lower body, and core. Lower body & upper body are split between focusing on Posterior chain & anterior chain wrapping up with some plyometric exercises.


Posterior chain = Back side of muscles. For lower body that means hamstrings & glutes, for upper body that means back and traps.

Anterior chain = Front side of muscles. For lower body that means quadriceps & hips, for upper body that means chest & shoulders.


This program is designed to be run at the end of a practice.


Tri-set circuits should be run for 30s of the athlete doing the activity, 10s rest between exercises, and 40s rest between a run of the circuit. You can use Interval Timer app to set this up: https://apps.apple.com/us/app/interval-timer-hiit-workouts/id406473568


4 rounds of a tri-set circuit will take 12 minutes to run in total (3 exercises + rest between rounds). This means that running 1 exercise circuit is 12 minutes, running 2 exercise circuits is 24 minutes, and running 3 exercise circuits is 36 minutes.


Superset circuits should be run for 30s of the athlete doing the activity, 10s rest between exercises, and 40s rest between a run of the circuit.


4 rounds of a super circuit will take 2 minutes to run in total (2 exercises + rest between rounds). This means that running 4 rounds of 1 exercise circuit is 8 minutes, running 4 rounds of 2 exercise circuits is 16 minutes.

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Description

Week 1 Overview



Google Sheet Workout Export

ExerciseSetsRepsRest

Circuit #1 - 4 rounds

Rest 40s between rounds

1A.Bodyweight Squat
4 rounds30s10s
1B.Bent Over Y-W
4 rounds30s10s
1C.Diamond Pushup
4 rounds30s40s

Circuit #2 - 4 rounds

Rest 40s between rounds

2A.Curtsy Lunge
4 rounds30s10s
2B.Floor Y Raise
4 rounds30s10s
2C.T Stabilization
4 rounds30s40s

Circuit #3 - 4 rounds

Rest 40s between rounds

3A.Bodyweight Split Squat

See Exercise Notes

4 rounds30s10s
3B.Rear Delt Press Up
4 rounds30s10s
3C.Lying Knee Raise (on floor)
4 rounds30s40s

Circuit #4 - 2-4 rounds

Rest 40s between rounds

4A.Loaded Beast High Jump
2-4 rounds30s10s
4B.Explosive Bulgarian Split Squat

See Exercise Notes

2-4 rounds30s40s

Circuit #5 - 2-4 rounds

Rest 40s between rounds

5A.Bodyweight Jump Squat
2-4 rounds30s10s
5B.Plank with Leg Lift
2-4 rounds30s40s
Google Sheet Workout Export

ExerciseSetsRepsRest

Circuit #1 - 4 rounds

Rest 40s between rounds

1A.Single Leg Romanian Deadlift (with Bodyweight)
4 rounds30s10s
1B.Push Up to Plank Reach

See Exercise Notes

4 rounds30s10s
1C.Lying Scissor Kick
4 rounds30s40s

Circuit #2 - 4 rounds

Rest 40s between rounds

2A.Glute Raise to Clam
4 rounds30s10s
2B.Crouching Tiger Push Ups
4 rounds30s10s
2C.Side Bridge Hip Abduction
4 rounds30s40s

Circuit #3 - 4 rounds

Rest 40s between rounds

3A.Bodyweight Split Squat
4 rounds30s10s
3B.Spider-Man Pushup
4 rounds30s10s
3C.Lying Twist
4 rounds30s40s

Circuit #4 - 2-4 rounds

Rest 40s between rounds

4A.Broad Jump to Reverse Bear Crawl
2-4 rounds30s10s
4B.High Plank Knee Tap to Twist
2-4 rounds30s40s

Circuit #5 - 2-4 rounds

Rest 40s between rounds

5A.Broad Jump to Jog Back
2-4 rounds30s10s
5B.Push Up to Plank Reach
2-4 rounds30s40s

Date Created: 8/26/2022, UTC


Last Updated: 9/15/2022, UTC





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