FUSION FC: OFF SEASON WORKOUT SERIES

Fusion FC’s Off-Season Workout Series is here for Soccer Players to Enhance Their Speed, Strength, Athleticism and Endurance. Erin Boogemans,  Fusion FC’s Strength and Conditioning Coach Designed these Programs off of our Regular Season Programs. 

Our Athletes Goals:

  • To increase cardiovascular endurance, maintain strength and reduce the risk of injury.
  • Always focus on correct technique when performing movements.
  • Perform a proper warm up with dynamic stretches prior to workouts and proper cool down with static stretches after your workouts.
  • Sprints should be strong and explosive, adjust rest periods according to your sprinting level and maintain the same time repeatedly during your sprint reps.
  • Younger athletes start at the lower set range for sprints and work your way up.

Week One

MONDAY JULY 8th – Day 1 Workout

TUESDAY JULY 9th – Endurance

  • Warm up: 10 min dynamic movements.

 

  • Complete a 30 min non stop run. Record your distance each week.

 

  • Aim for a pace of 6 min per km or less for 30min, this would result in you running 5km or more in 30 min.

 

  • Cool down – stretch.

WEDNESDAY JULY 10th – Day 2 Workout

FRIDAY JULY 12th – Day 3 Workout

Week Two

MONDAY JULY 15th – Day 1 Workout

TUESDAY JULY 16th – Endurance

  • Warm up: 10 min dynamic movements.

 

  • Complete a 30 min non stop run. Record your distance each week.

 

  • Aim for a pace of 6 min per km or less for 30min, this would result in you running 5km or more in 30 min.

 

  • Cool down – stretch.

WEDNESDAY JULY 17th – Day 2 Workout

FRIDAY JULY 19th – Day 3 Workout

Week Three

MONDAY JULY 22nd – Endurance

  • Warm up: 10 min dynamic movements.

 

  • Complete a 30 min non stop run. Record your distance each week.

 

  • Aim for a pace of 6 min per km or less for 30min, this would result in you running 5km or more in 30 min.

 

  • Cool down – stretch.

TUESDAY JULY 23rd – Day 4 Work Out

THURSDAY JULY 25th – Endurance

  • Warm up: 10 min dynamic movements.

 

  • Complete a 30 min non stop run. Record your distance each week.

 

  • Aim for a pace of 6 min per km or less for 30min, this would result in you running 5km or more in 30 min.

 

  • Cool down – stretch.

FRIDAY JULY 26th – Day 5 Workout

Week Four

MONDAY JULY 29th – Endurance

  • Warm up: 10 min dynamic movements.

 

  • Complete a 30 min non stop run. Record your distance each week.

 

  • Aim for a pace of 6 min per km or less for 30min, this would result in you running 5km or more in 30 min.

 

  • Cool down – stretch.

TUESDAY JULY 30th – Day 4 Work Out

THURSDAY AUGUST 1st – Endurance

  • Warm up: 10 min dynamic movements.

 

  • Complete a 30 min non stop run. Record your distance each week.

 

  • Aim for a pace of 6 min per km or less for 30min, this would result in you running 5km or more in 30 min.

 

  • Cool down – stretch.

FRIDAY AUGUST 2nd – Day 5 Workout

Week Five

Stay active with your activity of choice!

Focus on sleep and nutrition as you set your minds focus on preparing for pre seaon training.

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