Exercise Science

  Week 2 things were a lot smoother because I learned how to make my routine flow during week one. I stuck with lifting in the morning, playing soccer in the afternoon, and stretching out and mobilizing my body. I was a lot more focused on the recovery aspect of things this week for a lot of reasons. Obviously I was waking up sore the majority of last week and I wanted to learn how to fix it. I also just wanted to build good habits and figure out what my body needs and how it recovers. I was eating well and stretching, but I realized that I am missing an aspect of recovery. I wasn’t sleeping long enough. I also found that taking a 30 minute nap after lunch really benefited my afternoon sessions. I saw in a video about sleep coaching and professional players often nap midday after lunch because it is the body’s natural shutdown period. In Spain, they have siesta which is exactly this. You do a little body reset and it sets you up better than tackling the next thing right after. I took m

  Day 13 started at 9:45 when I got to the gym to stretch out. I was feeling slightly sore because I ran a pickup scrimmage last night and didn't stretch very well. I rolled out for about 15 minutes and biked for 5 before I did my timed mile. I was feeling good after I stretched and warmed up so I decided to do it today on the treadmill. The treadmill isn’t ideal for timed runs but I varied between 10.5-9 miles per hour and got a much improved time of 5:46. As opposed to 6.02 that I got at the beginning I was happy with my time. After this I did some more stretching and got into my leg workout below: Back squats 3x6-8 265lbs Box jumps 3x4-6 36 in Weighted jumps 3x8 20 lbs DB’s Assisted jumps 3x8  - split squats E/legs 6 reps superset RDL’s 6 reps Splits squats 6 reps E/leg superset Split jumps 6 reps E/leg This routine is continuing to serve me well and I also included arms (biceps and triceps) at the end again. I left the gym at 12:30, which was 2 and a half hours in total.  I got

  Day 12 was slightly different than I had planned. I went and played last night with some guys on the team doing 2 vs 2’s with a keeper and other shooting drills. I stayed out until 8:30 and got there at 6:30 so I was out there for 2 hours. This brought my total time for yesterday up to 5 hours and 15 minutes adding the 2 hour 30 gym session, and the 45 minute stretch. I woke up very sore this morning and made today a recovery day. I went into the gym at 11 and did some biking and then foam rolling until 11:30. Then went back and performed the plyometric workout below: seated vertical jump 3x5 depth jump 3x5 -24 inches  reactive toe taps 3x3 step push offs 3x5 I biked for 30 minutes and stretched for about 15 minutes bringing my total time in the gym to an hour and a half adding the time earlier.  Time Total: 1 hour 30 minutes

  Day 11 started at 10:00 in the gym where I’d do some quick warmups then get into a prolonged upper day because I spent some extra time doing extra workouts. I performed the routine below: Bench 4x8 185 LBS Incline DB bench 3x6 70’s Standing shoulder press 3x6 105 lbs Lateral raises 3x8 30’s Neutral grip pull ups 3x10 Machine rows 3x12 100 LBS Cable pullovers 3x12 42.5 LBS Rope Face pulls 3x12 30 LBS I did this longer upper day because I wanted to do some of my older workouts and I think I will continue to do this every other upper body workout. It is a lot of volume but it is worth it. I rolled out and got out of the gym at 12:30.  Time at gym: 2 hours 30 minutes Next I went to lunch and rested my body and mind until 2:30 and went to the gym for some stretching following this video Pro Footballer's Full Deep Stretch and Yoga Routine | 30 Minute Yoga for Soccer Players I left the gym at 3:15 after rolling out after. I spent 45 minutes there. I am going to go out to the field afte

  Day 10 started at 10:00 in the gym where I rolled out, stretched out, and hopped on the bike for 10 minutes to warm up before doing my leg workout: Back squats 3x6-8 225lbs Box jumps 3x4-6 36 in Weighted jumps 3x8 20 lbs DB’s Assisted jumps 3x8  - split squats E/legs 6 reps superset RDL’s 6 reps Splits squats 6 reps E/leg superset Split jumps 6 reps E/leg Today I felt good and performed the workout the best I have so far. I went up 3 inches for box jumps which I was pumped about. I also did some biceps and triceps because I have not done arms in about a week and a half. I left the gym at 12:00. Time in gym: 2 hours After lunch I headed out to the field at 2:00 and did some dribbling work after some warmup and muscle activation. I did three drills that consisted of 90 degree cuts and 45 degree cuts on the run and with the ball. I did two laps of shuttle runs after and I finished at 3:15. Time at field: 1 hour 15 minutes I got back into the gym for my cooldown stretch. I did 10 light m

  Day 9 started at 10:30 in the gym where I got a good 15 minute light bike then about a 10 minute dynamic warmup before getting into the plyometric routine below: pogo jumps 2 x 20 squat pulse 2 x 10 rotational broad jump 3 x 2 EL SL broad to bound 3 x 2 EL depth jumps 4 x 2 loaded jumps 4 x 3 I was focusing on performing quality reps and really taking my time to get these right because I haven’t done some of them before. I got out of the gym at 12:15 which resulted in an hour and 45 minutes in the gym.  I got some lunch and rest and headed out for a run on my usual course  (two laps around campus/rail trail) at 1:45. I went out to Carr field at 2:15 to perform some close control ball work that I got from these two videos. How to UNLOCK your dribbling and touch potential Improve ball mastery | 5 drills for ultimate control I left the field at 3:15 so I was out for 1 hour and 30 minutes.  Lastly I got into the gym at 4:30 and did some low intensity biking, abs because I forgot to do t