Lassen College Pre-season

Lassen Community College
Women’s Soccer



2014
Cougar Summer Workout Program
Championships are earned in
the Off-Season!!!




WEEKS 1 & 2 (June 2
nd
- 15
th
)

Monday, Wednesday – Interval Sprint
Workout:
-Always start with a 5-7 minute dynamic stretching routine and end with a 5-
minute jog and some stretching
-Sprint 100% on every sprint, don't pace yourself and follow the set/rep
sequence
-Take the full rest period, not less (if it seems too long, jog back & run in
one direction)
-Focus on getting explosive starts- starting low, driving knees, pumping
arms, keeping strides smooth and powerful
WEEKS 1 & 2
Reps x Yards Rest in secs
5 x 20 20
5 x 40 30
4x 60 45
4 x 100 60
2 x 400 60
Tuesday, Thursday -
3 Mile Run @ 9:00 min/mile pace
Friday –
1 hour run
* End each work out M-F with 5 x 25 full sit-ups
& 5 x 10 push-ups
Do you want to be on an average team or a
championship team?
The answer will largely be determined by you over the summer!
WEEKS 3 & 4 (June 16
th
- 29
th
)

Monday, Wednesday – Interval Sprint
Workout:

WEEKS 3 & 4
Reps x Yards Rest in secs
6 x 100 45
4 x 200 60
2 x 400 60
2 x 800 120
Tuesday, Thursday -
4 Mile Run @ 9:00 min/mile pace
Friday –
1 hour run
* End each work out M-F with 5 x 30 full sit-ups
& 5 x 15 push-ups

Champions are built in the
Off-Season


WEEKS 5 & 6 (June 30
th
- July
13
th
)

Monday, Wednesday – Interval Sprint
Workout:

WEEKS 5 & 6
Reps x Yards Rest in secs
5 x 100 45
4 x 200 60
3 x 400 60
2 x 800 120
Tuesday, Thursday -
5 Mile Run @ 9:00 min/mile pace
Friday –
1.5 hour run
* End each work out M-F with 5 x 40 full sit-ups
& 5 x 20 push-ups

Championships are not won...
They are earned!
WEEKS 7 & 8 (July 14
th
- 27
th
)

Monday, Wednesday – Interval Sprint
Workout:

WEEKS 7 & 8
Reps x Yards Rest in secs
10 x 40 30
8 x 60 45
6 x 100 60
4 x 400 120
2 x 800 120




Tuesday, Thursday -
3 Mile Run @ 8:00 min/mile pace
Friday –
1.5 hour run
* End each work out M-F with 5 x 50 full sit-ups
& 5 x 25 push-ups

Champions are willing to do
what they hate in order to get
what they love.

WEEK 9 (July 28
th
– Aug 3
rd
)

Last week before camp starts!

Listen to your body! Get some
rest if needed! Stay active, but
take it easy. Go for some runs,
hikes, swims, bike rides, etc.

* Any additional weight and
strength training you want to
add to this program throughout
the summer is encouraged.

* In addition to this program
you should be playing soccer or
touching a ball as much as
possible.

No crowd. No coaches. No distractions.
That is when champions are made.