Eric Edmonds- Project Day 4

 Waking up on day 4 I felt well rested and minimal soreness in my body which was my goal yesterday. I did feel tight and went to the gym at 10:00 A.M to do some inclined backwards walking on the treadmill and a long stretch. I’ve found that inclined backwards walking on the treadmill gets my legs loose and ready to work. I ran around 2 miles at a 50% pace because I didn’t want to tire myself out before I start my main sessions. I headed in and did some more backwards walking before my gym session. I followed the leg workout below:

  • Back squats 3x6-8 225lbs

  • Box jumps 3x6 33in

  • 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

I stretched out and left the gym for lunch around 12:30

Total Time in Gym: 2 hours 30 mins

After lunch I got about a 30 minute rest and got out to the field at around 2 P.M. I did a dribbling circuit that I did in my independent program after a warm up and band activation. This took an hour and I went and showered after. I finished off with a 30 minute soccer specific deep stretch/ yoga routine. 

Pro Footballer's Full Deep Stretch and Yoga Routine | 30 Minute Yoga for Soccer Players

Total time playing/stretching: 1 hour 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