Eric Edmonds- Project Day 3

 Entering day three of my training, my legs were certainly feeling it. Today was what I like to call an active rest day in the gym. I got into the gym at 10:30 and performed an injury prevention workout that is listed below:

  • Backward walks 5 minutes

  • band activation 

  • tibialis raise 3x 20

  • ankle dorsiflexion 3x10 each leg

  • deep squat no weight 3x12

  • deep lunge 3x10

  • good mornings 3x10

  • pull ups 3x6-8

  • bosu push-ups 3x12

  • hamstring ball curls 3x12

  • alternating dead bug

  • glute bridge 3x12

This workout helped with flexibility and stability which are two key factors in running and soccer. Then I followed a 30 minute yoga video to really get a good stretch in and loosen up before my field session. Link to the video: Pro Footballer's Full Deep Stretch and Yoga Routine | 30 Minute Yoga for Soccer Players

Total time in gym: 10:30-12:30

I got some lunch then headed back to my room for about 30 mins of rest. It is important to rest for a little bit between each session so I enter the next session with a rested mind and body. I followed a simple close control ball work that I learned from my Dad. Three simple dribbling circuits with a finishing drill at the end. My legs were pretty toast after this.

Total time: 2:30-4:00

I finished off the day with a mini practice/3v3 pickup that I set up with a few people on the soccer team. I have been running these pickup sessions 2-3 times a week after dinner and will continue to run them during my project. 

Total time: 5:30-6:30


Time total day 3: 4 hours 30 minutes

Comments

Post a Comment

Popular posts from this blog

Eric Edmonds- Week 2 Reflection

  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
Read more

Eric Edmonds- Day 11

  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
Read more

Day 2- Eric Edmonds

Image
Today I got to the gym at around 11 P.M and did some warmups and muscle activation got right into an upper body workout that is listed below: Barbell bench press 4x10 Barbell overhead press 3x8 Incline dumbbell bench 3x8 Rows 3x12 Neutral grip pull ups 3x8 Cable ax throw 3x10
Read more