The May 2020 training plan is broken into Mon/Wed/Fri and Tue/Thu/Sat activities. Each session includes a Challenge of the Day and physical activities.
Click the image below to access the plan.
Click below for videos demonstrating each of the activities.
Daily
Warmup
The challenges involve "circuits" - going through a sequence of activities multiple times:
- "3x circuit" - go through each activity in the list once, go back through a second time, and a third time
- "5x circuit" - same as above except 5 times instead of 3
- "8x 20 seconds work, 10 seconds rest" - do the first activity - work for 20 seconds then rest for 10, repeat 8 times - then go to the following activity and repeat 8x 20 seconds work + 10 seconds rest. Complete all activities using this pattern.
Start each session the following running warmup (total of 6 mins):
- 3 mins at "50%" (easy jog)
- 2 mins at "65%" (jog/run)
- 1 min at "80%" (running)
Perform a dynamic warmup with the following elements over 20 yards – go back and forth over your space to cover the distance. Click links for videos:
- Hip out
- Hip in
- Frankensteins
- Knee pulls
- Butt kickers
- Walking lunge
- Running quick forwards, backwards
- Static bench (2 x 20 secs on, 10 secs rest)
- Sideways bench(2 x 20 secs on, 10 secs rest on each side)
- Lateral jumps(4 x 20 secs on, 10 secs rest)
Juggling
Mon/Wed/Fri
- Toe touches
- Bells
- Sole rolls - side-to-side, bouncing
- Sole rolls - forward/backward bouncing
- Sole rolls switch feet
- Drag roll with stop
- Push and pull
- V inside
- Crossover push
- Box then roll
- V outside
Tue/Thu/Sat
Week #4 (May 1 - May 7) challenges
Mon/Wed/Fri
You'll need a helper to toss you the ball to volley ... click the links to see a demo
- Instep
- Laces
- Thigh - laces (same foot)
- Thigh - laces (opposite foot)
- Chest - laces
- Chest - instep
Tue/Thu/Sat
Working with 2 cones ...
Messi slide
Messi turn
Fake shot, pull
Sole turn combo
Week #5 (May 8 - May 14) challenges
The challenges involve "circuits" - going through a sequence of activities multiple times:
- "3x circuit" - go through each activity in the list once, go back through a second time, and a third time
- "5x circuit" - same as above except 5 times instead of 3
- "8x 20 seconds work, 10 seconds rest" - do the first activity - work for 20 seconds then rest for 10, repeat 8 times - then go to the following activity and repeat 8x 20 seconds work + 10 seconds rest. Complete all activities using this pattern.
Start each session with a jog/run - this could be up and down the street or in a loop in the back yard. Do 1 minute of jog/run, rest 30 seconds - repeat 3 times. Make sure that you use "good running form" - arms comfortably working with your body, good posture.
Perform a dynamic warmup with the following elements over 20 yards - go back and forth over your space to cover the distance. Click links for videos:
- Hip out
- Hip in
- Frankensteins
- Knee pulls
- Butt kickers
- Walking lunge
- Running quick forwards, backwards
Mon/Wed/Fri
Core work (3x circuit) go for "quality", not "speed":
- Dead bug - 10 each leg
- Hollow hold - 30 seconds
- Soccer ball core stability- 10 each direction around cone
- Mountain climbers - 25
- Forward/backward crawl - 5 steps each direction
- Lateral crawl - 5 steps each direction
You'll need a helper to toss you the ball to volley ... click the links to see a demo
- Instep
- Laces
- Thigh - laces (same foot)
- Thigh - laces (opposite foot)
- Chest - laces
- Chest - instep
- Standing header
- Jumping header
Tue/Thu/Sat
Upper body + lower body superset (5x circuit) go for "quality" not "speed":
- Pushups - 10 (review the video, use the knee position rather than "plank")
- Air squats - 15 (review the video, make sure knees don't buckle inward, get to "parallel", start in front of a mirror to look at your form)
- Sit-ups - 20 (review the video, use towels for back support, butterfly foot position, cross hands over chest to increase challenge)
Cone activities
Go through each - 8x 20 seconds work, 10 seconds rest - make sure that you use good form, try to push a little as you get comfortable with the activities
https://twitter.com/BeastModeSoccer/status/1249129830387515392
https://twitter.com/BeastModeSoccer/status/1246488156188229632
https://twitter.com/BeastModeSoccer/status/1244657869846274049
May 15 - May 21 challenges
Mon/Wed/Fri
Core work (2x circuit) go for “quality”, not “speed”:
- Dead bug – 10 each leg
- Inchworm – 10
- Soccer ball core stability– 10 each direction around cone
- Mountain climbers – 25
- Forward/backward crawl – 5 steps each direction
- Lateral crawl – 5 steps each direction
- Bird dogs - 10 each side
- Fire hydrants - 10 each side
- Donkey kicks - 10 each side
You’ll need a helper to toss you the ball to volley … click the links to see a demo
- Instep
- Laces
- Thigh – laces (same foot)
- Thigh – laces (opposite foot)
- Chest – laces
- Chest – instep
- Standing header
- Jumping header
Tue/Thu/Sat
Upper body + lower body superset (3x circuit) go for “quality” not “speed”:
- Pushups – 10 (review the video, use the knee position)
- Single leg deadlift hold (with soccer ball) - 5 each leg, review the video, don't rush)
- Bulgarian split squat - 10 each leg (review the video, use a bench/couch or other stable platform)
- Fast contact broad jump - 5 (review video, use arms and legs together)
- Toe raises – 10 each leg (review the video)
Stop & go
Right foot only, left foot only
All outside
May 22 - May 28 challenges
Mon/Wed/Fri
Core work (2x circuit) go for “quality”, not “speed”:
- Dead bug – 10 each leg
- Inchworm – 10
- Soccer ball core stability– 10 each direction around cone
- Clamshell hold - 20 secs each side
- Plank walkout - forward/backward 5 times
- Forward/backward crawl – 5 steps each direction
- Lateral crawl – 5 steps each direction
- Bird dogs - 10 each side
- Fire hydrants - 10 each side
- Donkey kicks - 10 each side
You’ll need a helper to toss you the ball to volley … click the links to see a demo
Tue/Thu/Sat
Upper body + lower body superset (3x circuit) go for “quality” not “speed”:
- Incline pushups or wall pushups - 10 (review videos)
- Air squats - 15 (review the video, watch for knee position)
- Jumping jacks - 20 (review the video)
- Single leg deadlift hold (with soccer ball) - 5 each leg, review the video, don't rush)
- Bulgarian split squat - 10 each leg (review the video, use a bench/couch or other stable platform)
Right foot 8
Messi slide
Ronaldo combo
Body fake combo