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Lake Travis High School Men's Soccer
Latest Blog from Coach Dillon
I hope everyone is enjoying their summer and playing soccer whenever possible!
Posted below are some workout routines to help you get stronger for the upcoming season. Complete at least three workouts in a week for best results (1-3, 4-6, or 7-9).
Remember to warm-up by running or biking until you break a good sweat, then get a light stretch before you begin the workout. When you're finished, spend ten minutes cooling down with a good long stretch of your major muscles.
Complete the total number of reps in as few sets as possible. For example, your sets for a total of fifty reps could be five sets of ten (10-10-10-10-10), or could be a declining number of max reps (14-11-9-8-8). If you could complete the total reps in four sets, that would be even better.
Workout #1
100 double unders
40 clapping push-ups -
Workout #2
40 thrusters - half body weight
60 box jumps - minimum 30 inch box
Workout #3
12 deadlift - (3-3-3-3) Start kind of light, build weight each set and finish with max USE PROPER FORM EVERY REP
Watch entire set of deadlift instruction at CrossFit - scroll down to powerlifts for deadlift videos
40 pull-ups
Workout #4
100 push-ups
30 overhead squats (45-85 lbs)
150 hello darlings
Workout #5
Five rounds:
Run 400m, 50 squats
Complete all five rounds back to back for time
Workout #6
15 power clean - (3-3-3-3-3) Start kind of light, build weight each set and finish with max USE PROPER FORM EVERY REP. Watch entire set of powerclean instruction at CrossFit - scroll down to powerlifts for powerclean videos
40 pull-ups
Workout #7
(10-9-8-7-6) of the following:
Sumo Deadlift High Pull - half body weight
Dumbell Overheads - (lying on bench, motion is like a throw-in)
Dips
Workout #8
Four rounds:
20 box jumps
25 push-ups
Stadium stairs x 6
Workout #9
Squats (5-5-5-5-5) - Start kind of light, build weight each set and finish with max USE PROPER FORM EVERY REP.
40 pull-ups
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