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Parting Senior Reflections
 Off-Season Training
Pursuing College Soccer
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| "Dwell not upon thy weariness, thy
strength shall be according to the measure of thy desire." |
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- Arab Proverb
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AN IDEAL
SOCCER CONDITIONING PROGRAM
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John T. Allaire, the strength
and conditioning coach of the Clemson men's and women's soccer
team,
has put together a 12-week off-season training program at
school
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LIFTING PROGRAM:
Choose exercises from the exercise menu. Core lifts are defined
as the main mass building exercises used for a particular body part.
The core lifts used in the program are the hang clean, squat, bench
press and push press.
Athletes who do not have access to power clean platforms can use
dumbbells for the hang clean and push press. Repetitions for the
auxiliary lifts start at 15-12 and decrease over the 12 week period
to 10-8. Rest periods for the auxiliary lifts are about one minute
and 15 seconds.
Each body part is trained twice per week with the exception of biceps
and triceps, which are trained only once per week on Wednesday.
Each body part has two different training intensities. For core
lifts, one day the body part is trained at a heavy intensity and
the other training day the body part is trained at a medium intensity
(about 10 percent less than the heavy day).
WEIGHT LIFTING SCHEDULE AND INTENSITIES:
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- back (heavy)
- legs (medium)
- shoulders (medium)
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- shoulders (heavy)
- chest (heavy)
- biceps
- triceps
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- legs (heavy)
- back (medium)
- chest (medium)
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MENU OF EXERCISES:
Perform the core lift, then do one or more auxiliary lifts based
on the time you have and the needs of the athlete. All exercises
are considered auxiliary unless otherwise indicated. Abdominals
are trained on Tuesday, Wednesday and Saturday.
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*
Make sure to always use proper technique to avoid injury!
Consult a fitness trainer for further clarity, if necessary.
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- Hang Clean (core
lift)
- High Lat Pull
- Low Row
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- Push Press (core
lift)
- Up-Right Row
- 3-Way Shoulder Raises
- Seated Lateral Raise
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- Squat (core lift)
- Lunge Walk
- Leg Curl
- Leg Sled (core
for beginners)
- Heel Raises
- Lateral Squat
- 45 Degree Squat
- One Leg Squat
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- Bench Press (core
lift)
- Dumbbell Bench Press
- Incline Bench Press
- Dumbbell Incline Press
- Chest Flys
- Incline Flys
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