Reply To: Pre-Season Fitness for Soccer (Apr 2019)


    25 Apr

    Stretches – Hamstring spectrum, Holding Large Globe, General Quad, Calf, Shin, Sole of Foot

    Bench Press – 2 x 3 x 95kg
    Incline DB Bench Press – 17, 13 x 25kg
    A1 DB Rows – 3 x 8 x 35kg
    A2 Rear Delt Flyes – 3 x 8 x 3.5kg
    EZ Bar Curls – 12,11,11 x 31kg

    26 Apr

    Swiss Ball HS Curl (assisted) – 1 x 10
    Hamstring Bridge Walkouts – 2 x 10

    Swiss ball curl was causing discomfort in the injured hamstring and I completed one set of 10 with my arms holding a squat rack to reduce the effort the legs put in before switching to walkouts. The walkouts were much better than last week and I consider that Phase 2 completed from this recovery protocol maybe 5-7 days before I want to try the swiss ball though.

    28 Apr

    Hex Bar DL – 2 x 3 x 130kg
    Hip Thrusts – 10 x 60kg, 2 x 10 x 70kg
    Sprinter Sit ups – 3 x 20

    I skipped the conditioning as it was KB swings and my leg had done enough. Hex bar was back to what I lifted in week 1 while hip thrusts were at 70kg vs 100kg in week 1. This time next week I’ll do conditioning meaning I’m almost doing all of WS4SB 3 except for the sprint session.

    29 Apr

    Push ups – 30, 22, 18
    A1 Chin up – 10,9,9
    A2 Face Pull – 10,10,10
    Lat Raises – 4 x 12 x 3.5kg
    B1 BB Shrug – 3 x 10 x 75kg
    B2 DB Tricep Ext – 3 x 15 x 13.5kg
    Swiss Ball Situps – 3 x 12 x 20kg

    Good session, felt strong. Upped the shrugs, completed all reps of tricep extension and brought back the ab exercise. This is Week 4 Day 5 and even with my injury I am probably going to end up fitter by the end of week 5.