Summer 2008
 
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Welcome to the WUSTL Soccer Summer of 2008 fitness site.  Please read the Fitness Program page first and the rest will become clear.  I think it would be great if players added comments with what is working for you and where you are having difficulties.  To do so you will need to be added as a member to the site.  Send an email to me at jeffrey@pomranka.net and I will add you.

While the summer separates us with distance, we are still one team working together toward a common goal.  Everyone needs to put forth a strong effort this summer and that is much easier to do with the support of your teammates.  Add your encouragement or ask for help by adding comments here.

Jeff Pomranka

For the latest news about the 2008 Season visit the team page or the wustlsoccer blog or the official wustl soccer page.

Fitness Program

Washington University

Men’s Soccer

2008 Summer Fitness Program

(parts of this program are borrowed from the University of Michigan)

Player or dreamer

Everyone dreams of playing and winning. Some remain dreamers. The player disciplines himself daily in the grind of making the dream a reality.

Program goals

We start practice in approximately three months. Our goal is to establish a strong fitness base and to improve technically over the summer.

  • Your goal is to reach the ‘good shape’ level for each of these fitness tests.
  • Incoming freshman walls goal is to be 90 walls.
  • Returning players is to reach 100 walls using two touches only.

Time commitment

The program asks at least four days a week for approximately 90 minutes of running and body weight physical.  Look at the Summer Calendar for a schedule to follow.


Balancing team commitments and the program

  • For those guys who are playing regularly you should look to do the first 3 workouts in a given week starting June 12th. (Make sure you have 48 hours of rest before a game)
  • For those of you who are not playing regularly you should look to do all four workouts in a given week (5 during the week July 23-July 29).
  • Always warm up before you attempt any of the running exercises.
  • Complete each workout in the order shown in the fitness schedule attached (reading left to right).

Questions

Do not hesitate to contact Joe: joec@wustl.edu Office:314-935-5174; Cell:314-799-6111; Home:314-909-1062

The entire program is broken out in the pages listed below as Subpages of this page.  They are also listed in the Navigation sidebar on the left for quick reference.

If you prefer, the entire program is available under the Attachments section as a word document.
Subpages (6): Body Circuit Training & Other Drills Dribbling Exercises Fartlek Workout Plyometrics Summer Calendar WU Summer Fitness Tests

Attachments (2)

  • 2008 summer fitness.doc - on May 1, 2008 4:29 AM by Jeffrey Pomranka (version 1)
    133k Download
  • plyometrics.rtf - on Jun 29, 2008 3:46 PM by Jeffrey Pomranka (version 1)
    4k Download