• Organize groups of 4 consisting of 1 Team Leader. Please enter into a group whose members live in close proximity for carpooling purposes.
  


• Team leaders must submit your groups list of names to Coach Cook. At that time you will be given an appointment consisting of a date & time to meet with our districts strength coach Mr. Devries for equipment training, a personalized fitness program, and a computer PIN #.
  


• If you are unable to attend a training session please call your team leader.
  


• Coaching staff will monitor your progress through personal contact at evening training sessions, Pin # access through network computers, and monthly meetings with team leaders.
  

CNS Soccer Weight Training Program:

For us to be successful in Fall 2004 we must develop good habits, and there is no better time than now. As a group we all must increase our strength and speed. As a student athlete of Cicero-North Syracuse High School you are blessed with the state of the art facilities (weight room) that are available and knowledgeable coaching staff. You will be assigned to a group; you and that group will lift together. Partners need to motivate each other and focus on self-competition tracking personal progress. You are to concentrate on the Off-season program, and as we get into July we will use the In-season program. Following this training program will maximize your individual performance and ultimately help achieve our team and program goals. Achieving your desired results is directly correlated to the effort and drive you have to be a winner. This program is designed to create muscle balance and strength throughout the body, as well as prevent injury, increase speed and agility. Weight lifting becomes fun when you see results in the mirror and on the pitch. It is important to eat properly and rest during this continuous cycle. Steak, hamburger, grilled chicken, fruits & vegetables, and water are vital to your achievement of personal goals.

• Don't be afraid to ask questions
  


• Get in a daily routine of working out
  


• Carpool
  


• Find a work out partner who you can count on regularly
  


• Don’t be intimidated by the weight room atmosphere enjoy it
  


• Track your progress
  


• Train 95% of the time, Play Games 5%
  


• Always Dream, Achieve, and Set New goals
  


• Include ball foot skills drills, cardio, and organized games into your weekly routine
  

Attention: CNS Boys Modified - Varsity Soccer Players & their Parents


As a group we all must increase our strength and speed. Following this weight training program will maximize your individual performance and ultimately help achieve our team and program goals. Achieving your desired results is directly correlated to the effort and drive you have to be a winner. This program is designed to create muscle mass balance and strength throughout the body, increase explosive power, confidence, increase speed and agility, as well as prevent injury. Weight lifting becomes fun when you see results in the mirror and on the pitch. It is important to eat properly and rest during this continuous cycle. The off-season is when you lay the foundation for achievement. These are the months in which successful championship seasons are made. Team leaders are people who push their teammates and make everyone else better around them. Strength Training will bring players game to the next level. This is not required, but it is encouraged if it does not conflict with your other academic/athletic activities. Our coaching staff will monitor your progress through personal contact in the weight room, Pin # access through network computers, sign-in sheets, and monthly meetings with team leaders. We look forward to your presence in our districts Fitness Centers this off-season.

3 Day Work Out Cycle by Body Part

For each body part category choose any 4 exercises. Each workout should consist of 8 exercises at an average daily workout duration of 1 hour. Players should follow this routine 5 times per week.

Abs: will be used as the warm-up at the start of every workout (Crunches/ Leg Raise Machine/ Crunches/ Abs Machine)

Day 1: Chest / Abs

1. Flat Bench
2. Incline Bench
3. Decline Bench
4. Incline Bench w/ Dumbbells
5. (Seated) Butterfly Chest Fly Machine
6. Cable Cross Chest Motion (Left & Right handle at same time down across chest)

Back:

1. Back Extensions
2. Rowing Machine
3. Lat Pull Downs
4. Back Delt Machine

Day 2: Biceps & Triceps / Abs

Biceps:

1. Concentrated Curl dumbbell Left & Right Hand
2. Standing Straight Bar Curl
3. Bicep Curl Bar over Bicep Bench
4. Seated Bicep Machine
5. Hammers with dumbbells (seated)
6. Seated Dumbbell Curl (twisting wrist in Left & Right hand at same time)
7. Cable Cross Biceps motion (Left & Right handle at same time)

Triceps:

1. Skull Crusher with 15 lbs. curl bar
2. Rope Tricep pull down
3. Dips
4. Reverse grip 1 handle pull down (Both hands)
5. Triceps machine
6. 5-10 lbs. Kick backs leaning over flat bench

Day 3: Shoulders & Legs / Abs

Shoulders:

1. Military Press with dumbbells (seated)
2. Military Press Machine
3. Shoulder Raises 5-10 lbs. Dumbbells (Front, Side raises)
4. Upright Rows (Straight Bar or hook bar onto bottom cable)
5. Shoulder Shrugs with dumbbell 25-40 lbs.

Legs:

1. Leg Curl Extensions Quad Machine
2. Leg Curl Hamstring Machine
3. Calf Raises
4. Leg Press
5. Lunges Straight Bar or Dumbbells
6. Squats

Restoration and Regeneration for Optimal Performance

Rest, recovery and regeneration are vital to the optimal performance of your soccer team. Restoration is the act of restoring something or someone to a satisfactory state. In sports this means that the body must recover from the mental and physical exertion of the activity to the point where the athlete trains at optimal levels. Here is a graph depicting effective restoration:

This graph depicts what happens when players don’t effectively recover after multiple exercise bouts:

During sport many things happen in the body that can cause reduced performance. Lactic acid production and reduced glycogen levels are two of the most well known factors that contribute to fatigue. It is because of by products like lactic acid, hydrogen ions and glycogen depletion that we must restore and regenerate our body to optimal levels prior to the next competition.

It is important to remember that when we work hard we must rest hard. It is during rest that our bodies grow, not during work.

Intense Work + Intense work=Failure and injury

Work + Rest and Restoration=Success and growth

When athletes work without proper rest they are setting themselves up for failure and injury. Tudor Bompa said improper recovery can lead to fatigue. Fatigue will cause a lack of coordination and concentration, which can cause poor movement quality and thus injury. He further said proper recovery accelerates regeneration, decreases fatigue and enhances adaptations to exercise. The desired goal of sports training programs is adaptation to exercise and lowered risk of injury.

During tournament situations especially where athletes play 3-4 games in a weekend, proper recovery techniques reign supreme. Follow the six guidelines below for ideas on how to speed recovery in tournament and regular scheduled game situations.

1. Food and Hydration

   a) One source said that the ideal time for replenishing your carbohydrate stores is 30-60 minutes after your game or practice. This is especially important for soccer teams that sometimes have multiple competitions in a day. When replenishing fluids, drink about 20 ounces per pound of body weight lost during the match. Next be sure to replenish carbohydrate stores with a carbohydrate-protein mix. One study showed that a carbohydrate-protein mix is more effective than a traditional 6% carbohydrate only sports drink. (1)

   b) A research study compared a team that ate a carbohydrate rich meal to a team that ate a normal meal. The team that ate the carbohydrate rich meal covered 25% more distance. This shows that having enough of the right fuels in the body for competition play a big part in how the game is played.

2. Post game regenerative run

   a) The post game regenerative run can be used immediately after a game or the day after the game. If you have a game later in the day, it is especially important to immediately follow the game up with a good easy regenerative jog. If you don’t play for a couple of days then perform the run the day after the game. This will help clear negative by products built up during the game.

3. Stretching

   a) Always stretch after training or games. This will decrease the soreness that sometimes appears after training. Perform nice easy static stretching focusing primarily on the lower extremities.

4. Self Massage

   a) Massage is widely known as an effective tool for recovery. The problem is many teams don’t have the budget for a massage therapist. To overcome this, use a foam roller or a slightly flat soccer ball. Roll specific muscles over the foam roller or soccer ball for effectiveness. Your focus should be on the lower extremities. Self Massage is used to increase blood flow, relax the nerves and loosen muscle. Important

   Note: Self massage can be uncomfortable but even a professional massage has uncomfortable moments.

5. Hot Cold contrast baths

   a) The hot-cold contrast baths can also advance recovery. To perform Hot-cold contrast baths simply sit in hot water for about 2 minutes 30 seconds then about 45 seconds in the cold water. Repeat this a few times for maximum benefits.

6. Sleep

   a) Athletes must sleep to recover. If they don’t get enough sleep their physical performance will be impaired. Even though rest and recovery is not a glamour topic like speed and agility, it lays the foundation for planning all your training. One of the biggest mistakes you can make as a coach or parent is to think that the harder and more frequent my athlete exercises the better athlete they will be. Proper rest and recovery between intense games and conditioning is key to growing and preventing injury.

_{1. Williams, Michael. "Effects of Recovery Beverages on Glycogen Restoration and Endurance Exercise Performance." The Journal of Strength and Conditioning Research 11, no. 1 12-19}