Introduction 

Conca Sports and Fitness is a sports training, rehabilitation, and fitness center located in western Massachusetts. Conca has a wonderful team of knowledgeable trainers that truly care about your health and progress. I started going to Conca two years ago because of an injury and it was the best decision I've made for my physical and mental health. He has helped me get back to playing from multiple injuries and has helped me excel in my sport. I have learned important training techniques, programs, and the importance of healthy habits such as diet and sleep that has helped me become stronger, faster, and more mobile in my sport. This environment that Conca has created has inspired me to take a deeper dive into sports training. 

My Personal Workout Plan 

About Training Plan

• This workout plan was designed for me as an active soccer player to help me build strength and stay healthy through the season. Conca helped me create this workout plan.  

• Great for any active athlete searching to make performance increase and stay healthy for the season. 

• Three training sessions a week in this plan allows the body to not be overworked but still make significant gains. These gains are achieved by high weight low rep ranges which allow the body to gain strength and explosion benefits without fatiguing the body. 

Daily Mobility Routine

1.  Pigeon Stretch 

2.  90:90

3.  Kneeling Lunge 

4. Band Hamstring and Calf Stretch

5. Frog Stretch 

6. Lunging Quad Stretch  

7. Downward Dog