Phase 1

This part of the program is the initial conditioning phase which will soon carryover to the muscle building phase. We are sticking with basic exercises, but minimizing the use of machines. For the first to weeks Mike will be doing a full body workout 3x/week. He is doing 3 sets of 15 repetitions with only 30 seconds of rest between sets. I was very impressed with the amount of weight he was able to work with during his 1st day on the conditioning program. I expect to see great results.

The Program - Mike Tollis

We initially went through some baseline testing (see previous post). The testing gave me a general idea of Mike's abilities, strengths and weaknesses. His program will consist of three main phases, based on his goals and the amount of time to training camp.

Phase 1 (4 weeks): Conditioning/Hypertrophy
Purpose: Get the body moving in different directions and stimulate the muslces and nerves. Build some muscle, especially in the upper body.
Activites: free weight exercises, reaches, medicine ball training

Phase 2 (4 weeks): Strength and Power
Purpose: Increase overall absolute and relative strength and develop explosivness in the lower extremities.
Activities: Olympic and power lifts, plyometrics, free weight exercises, band and medicine ball training

Phase 3 (2-3weeks): Power/Sport Specific Training
Purpose: Develop skills required by a soccer goalkeeper; lateral movement, jumping, diving.
Activities: advanced plyometrics, low intesnity olympic lifts, balance training, footwork drills

Mike Tollis

I met Mike Tollis through my club soccer team - Hamilton Sparta. Mike is 20 years old and going into his second year of Environmental Business at the University of Waterloo. He is a natural athlete and in high school played Basketball, Football, Hockey and Soccer. In 2006 his high school soccer team, St. Thomas More, won the Hamilton and Regional Championships. In his first year Mike made the Waterloo Varsity Men's Soccer team as a Goalkeeper, however, he was not been able to break into the starting lineup. Going into his second year, Mike has an opportunity to establish himself as the starting goalkeeper. Before he goes to training camp, there are a few aspects of his game and fitness that he wants to improve on. We have 10 weeks to get him ready for training camp in August and ensure that he makes the team.

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Measurement and Evaluation

Height 6' 2" Weight 174lbs Age 20

Chest 37.5" Hips 39.75"
Waist 30.5" Arms 12.75"(R) 12.75"(L)
Thigh 20.25(R) 20.25(L)

Pusp-ups 31 Vertical Jump 22"
Plank 1:05 Standing Long Jump 8'

Max Squat 210 Lbs Max Bench N/A

Notes: Needs to increase lean muscle mass. Lower body power and strength are excellent. Upper body strength and power needs work. Muscular endurence is not a major concern at the moment.