If you want to play soccer at CUA, it is important to know that we are very big in lifting, so I figure it is best to show you some workouts we do! Just recently, our program has developed a strong lifting program and the results have been showing during our spring practices. Our coaches plan on continuing our lift days throughout the season, which personally I think is a smart move. It’s very important to be just as strong and even stronger than your opponent to compete during game time. The following program that I am about to show you is one of our full body workouts that we do at 6am lift:
**Increase the weight for each set.
- Bicep Curls: 4 sets- 12 reps, 10 reps, 8 reps, 6 reps
- Triceps Extensions : 4 sets- 12 reps, 10 reps, 8 reps, 6 reps
SQUATS (12 reps, 10 reps, 8 reps, 6 reps) [Note: When I first began lifting, I started my first set at 90 lbs. I am now able to start off around 120 lbs. Do what is best for you!]
- Lunges: 4 sets- 12 reps, 10 reps, 8 reps, 6 reps
- Dead lifts: 4 sets- 12 reps, 10 reps, 8 reps, 6 reps
BENCH PRESS (12 reps, 10 reps, 8 reps, 6 reps) [Note: Once again, use weights that you are able to do and steadily increase the more you start lifting!]
We also do core and fitness at the end of each lift, but I will go further into that in my later blogs!