Summer Soccer Training Packet - Day 48

Saturday:

Warmup

You can do your own warmup session or the one below:

Test 1 - Burpee Test

You will do burpees for 3mins and write down the total amount you can do.

Stretch

You can do your own stretch or you can do the one below

Test 2 - 5min plank

This is a pass or fail test, do a plank for 4mins, if you can complete the whole 4 mins you pass, if you dont you fail.

Test 3 - 4BF

Put 4 cones out starting cone, one 10 meters away the third 10 more meters out and fourth 10 more meters. (10m is like 13 steps)

You are going to sprint to the first cone, and backpeddle to the starting cone, then sprint to the third cone and backpedel to the start, now sprint to the 4th cone and backpedel to the start. That is one 1 4BF, you will set a timer for 5mins and see how many sets you can get in 8mins

Test 4 - Basic Waldorf Runs

Waldorf runs are 1min of jogging, 30 seconds of running, 15 seconds of sprinting and 5 seconds of walking.Watch the Video and follow along

Journal Entry #48: Find and put in your Journal the nutritional values of the food and drink you ate yesterday, and add your actual calories burned from yesterday and post your actual Caloric Surplus, Caloric Maintenance or Caloric Deficit.

Today you will use the menu above (even if that is not what you are planing to eat) and find the total Calories, Protein, Fat and Carbohydrates of that meal. Then you will find how many calories you burned doing the above activities (Link to the page that has the calulations) Then you will add your Basal Metabolic Rate. Add burned Calories from fitness (if you did extra add that as well) add your BMR and subtract the food calories and see if you are at a Caloric Surplus, Caloric Maintenance or Caloric Deficit?