Post by houseofpowersoccer on May 12, 2007 17:48:42 GMT -6
Fletcher's House of Power www.fletchershouseofpower.com will host 6 weeks of Summer Strength-Speed-Agility and Soccer Training for High School Soccer players ONLY (includes incoming freshmen) on Monday and Thursday afternoons: 5:00pm-6:15pm Strength, Speed, Agility Training (coordinated by Paul Fletcher, Assistant Soccer Coach at St. Michael's) followed by Soccer Training at 6:15pm-7:30pm (coordinated by Tim Bain, Head Soccer Coach at Tara). Training will take place at Fletchers House of Power, 7102 Antioch Road, Baton Rouge, LA 70817. Players from ANY High School are welcome to join us for Strength, Agility, Speed Training ($100.00/ 6 weeks) and/or the Soccer Training ($50.00). If your High School does not have a 7v7 soccer team we will be glad to help you get placed on a team. If we have enough interest we will form an additional team. The 7v7 deadline is March 18.
The weight training program is an "undulated 10-8-6 Periodization" program. Meaning that your workout numbers are fixed based on percentages of your estimated 1 rep max. Rep schemes are based on 4 "working sets" used controlled explosions through a full range of motion. Reps will not drop below 6 (this will prevent players from going into any heavy power training). All work outs will be plugged into and printed on an excell spread sheet that can be modified as needed. All participants will get a free copy of this training program to use in the off season. (This program is not an "in season" training program.) A whey based protein shake will also be made available at the completion of the workout to help speed recovery.
“Strength, Agility, and Speed Training” sessions will include the following components:
•Warm-Up (5 min.): to warm-up joints and muscles prior to stretching
•Stretching (10 min.): to stretch all major muscle groups prior to resistance training. Shoulders, trunk, & legs will be stretched prior to each training session.
•Weight Training (45 min): emphasis will be on teaching the basic core lifts using proper technique and safety (Squat, Bench Press, Deadlift).
•Agility and Speed Training (15-30 min): will utilize a variety of equipment in a variety of environments to enhance agility, speed, and explosiveness. Agility Ladder to develop quick feet, Speed Hurdles for speed quickness, Resistance Sprinting (dragging heavy tires for power, lighter tires for speed) to develop speed, Medicine Ball to help develop upper body and core strength, Agility Stations to develop movement and speed in a natural setting, etc.
You can email Coach Fletcher at:
fletchers_house_of_power@yahoo.com
pfletch6@cox.com
Please check with your High School Soccer Coach before you commit to any part of this training.
www.fletchershouseofpower.com
The weight training program is an "undulated 10-8-6 Periodization" program. Meaning that your workout numbers are fixed based on percentages of your estimated 1 rep max. Rep schemes are based on 4 "working sets" used controlled explosions through a full range of motion. Reps will not drop below 6 (this will prevent players from going into any heavy power training). All work outs will be plugged into and printed on an excell spread sheet that can be modified as needed. All participants will get a free copy of this training program to use in the off season. (This program is not an "in season" training program.) A whey based protein shake will also be made available at the completion of the workout to help speed recovery.
“Strength, Agility, and Speed Training” sessions will include the following components:
•Warm-Up (5 min.): to warm-up joints and muscles prior to stretching
•Stretching (10 min.): to stretch all major muscle groups prior to resistance training. Shoulders, trunk, & legs will be stretched prior to each training session.
•Weight Training (45 min): emphasis will be on teaching the basic core lifts using proper technique and safety (Squat, Bench Press, Deadlift).
•Agility and Speed Training (15-30 min): will utilize a variety of equipment in a variety of environments to enhance agility, speed, and explosiveness. Agility Ladder to develop quick feet, Speed Hurdles for speed quickness, Resistance Sprinting (dragging heavy tires for power, lighter tires for speed) to develop speed, Medicine Ball to help develop upper body and core strength, Agility Stations to develop movement and speed in a natural setting, etc.
You can email Coach Fletcher at:
fletchers_house_of_power@yahoo.com
pfletch6@cox.com
Please check with your High School Soccer Coach before you commit to any part of this training.
www.fletchershouseofpower.com