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
1 comment:
This looks great Matteo! Mike is on his way to some fantastic results.
Ted
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