Indoor Soccer

Full dynamic warmup

4x30m accelerations

2 hours 5-on-5

Tempo/Physical Therapy

Full dynamic warmup

20 min
14x60m (rest until 120bpm)

Lame shoulder rehab stuff...

Lift

Full dynamic warmup

Falling Starts - 6x10m

Vertical Jumps - 6x3

Snatch-Grip Deadlift - 4x10 @ 185
Chinups -3x5 @ BW

Stability Ball Pushups - 5x10
Chest-Supported Row - 5x6 @ 45

Reverse Lunge (Front Squat Grip) - 4x(6/side) @ 135

Band Walks - 4x30m
Side Bridge - 2x4x30s

Wrist Roller - 2x3x4 @ 25

Tempo

Full dynamic warmup

20 min
15x60m (rest until 120bpm)

Lift

Full dynamic warmup

Falling Starts - 6x10m

Vertical Jumps - 4x3

Front Squat - 3x8 @ 185
Chinups -3x5 @ BW

Decline 1-Arm DB Bench - 2x3x10 @ 60
1-Arm Row - 2x3x8 @ 60

1-Leg RDL - 2x3x8 @ 80

Back Bridge - 3x30s
Side Bridge - 2x3x30s

Wrist Roller - 2x2x4 @ 25

Tempo

Full dynamic warmup

20 min
17x60m (rest until 120bpm)

Lift

Full dynamic warmup

Falling Starts - 6x10m

Vertical Jumps - 4x3

Snatch-Grip Deadlift - 3x10 @ 175
Chinups -2x4 @ BW

Stability Ball Pushups - 4x10
Chest-Supported Row - 4x6 @ 45

1-Leg Squat - 2x3x8 @ BW+25

Band Walks - 4x30m
Side Bridge - 2x3x30s

Plate Pinches - 2x3x20s @ 3x10

Lift

Full dynamic warmup

Falling Starts - 6x10m

Vertical Jumps - 4x3

Front Squat - 3x10 @ 175
Chinups -3x5 @ BW

Decline 1-Arm DB Bench - 2x3x10 @ 55
1-Arm Row - 2x3x8 @ 55

1-Leg RDL - 2x3x8 @ 75

Back Bridge - 3x30s
Side Bridge - 2x3x30s

Wrist Roller - 2x2x4 @ 20

1.5 hours 1-on-1 basketball

Lift

Full dynamic warmup

Falling Starts - 6x10m

Vertical Jumps - 4x3

NG-Chinups -3x4 @ BW
Snatch-Grip Deadlift - 3x10 @ 155

Stability Ball Pushups - 4x10
Chest-Supported Row - 4x6 @ 45

1-Leg Squat - 2x3x8 @ BW+10

Band Walks - 4x30m
Side Bridge - 2x3x30s

Plate Pinches - 2x3x15s @ 3x10

Physical Therapy

Hand bike
Internal/external rotations with 3# DB
...

Lift

Full dynamic warmup

Falling Starts - 6x10m

Vertical Jumps - 4x3

Chinups -4x4 @ BW
Front Squat - 3x10 @ 155

1-Arm DB Bench - 2x3x10 @ 55
1-Arm Row - 2x3x8 @ 55

1-Leg RDL - 2x3x8 @ 60

Back Bridge - 3x30s
Side Bridge - 2x3x30s

Wrist Roller - 2x2x4 @ 20

Tempo

Full dynamic warmup

20 min
14x60m (rest until 120bpm)

Lift

Full dynamic warmup

Falling Starts - 6x10m

Vertical Jumps - 4x3

Snatch-Grip Deadlift - 3x10 @ 135
NG-Chinups -3x4 @ BW

Stability Ball Pushups - 3x10
Chest-Supported Row - 3x6 @ 45

1-Leg Squat - 2x3x8 @ BW

Band Walks - 4x30m
Side Bridge - 2x3x30s

Wrist Roller - 2x2x4 @ 20

Lift

Full dynamic warmup

Falling Starts - 6x10m

Vertical Jumps - 4x3

Front Squat - 3x10 @ 135
Chinups -3x4 @ BW

1-Arm DB Bench - 2x3x10 @ 50
1-Arm Row - 2x3x8 @ 50

1-Leg RDL - 2x3x8 @ 50

Band Walks - 4x30m
Side Bridge - 2x3x30s

Wrist Roller - 2x2x4 @ 20