Summer Workout
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Warnings
1. If you are not familiar with exercises
- Check videos at the bottom of the page.
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2. If you are feeling pain that is sudden or steadily increasing, STOP immediately. Contact your doctor or our Trainers.
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* Being fit will mean nothing if you're injured and cannot play.
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3. Use a Spotter when lifting heavy weight.
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4. Stay hydrated, . . . 64 ounces of water a day plus, 8 ounces for every half hour of activity.
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5. Remember, this Summer Plan is NOT MANDATORY. If you have a better plan for yourself or a trainer, feel free to take your own path.
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*By August 15th, you need to be in the best shape of your life.
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Summer
Strength and Conditioning Program
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FIFA 11+
Warm-Up
*Do Parts 1 and 3
2025 Summer Workout - Running, Agility, Ball Work
(Bussen)
2025 Summer Workout - Lifting
(Bussen)
2023 Summer Workout
2023 Summer Workout
(Small File)
2022 Summer Workout
(Severance)
2020 Summer Workout
(Koons)
2019 Summer Workout
Reduced File Size
(Simkins / Koons)
2018 Summer Workout
(Koons)
2018 Summer Conditioning
(Pohlman)
2017 Summer Workout
(Simkins)
See Exercise Examples at Bottom of Page
2015 Summer Workout
(Carter)
Ladder Examples for SAQ
2019 Simkins Workouts
Back Squat:
https://www.youtube.com/watch?v=ultWZbUMPL8
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(BB) Barbell Shrug:
https://www.youtube.com/shorts/n4ldvAoSZiY
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Bench Press:
https://www.youtube.com/watch?v=XSza8hVTlmM
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Burpee:
https://www.youtube.com/watch?v=TU8QYVW0gDU
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Candlestick:
https://www.youtube.com/watch?v=WXoNNx-uOtU
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Deadlift High Pull:
https://www.youtube.com/watch?v=o6QniJ9FaGA
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Deadlift (Pull From The Floor):
https://www.youtube.com/watch?v=op9kVnSso6Q
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Dumbbell Lunge:
https://www.youtube.com/watch?v=J3DxelcaaMU
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Hang Clean (From Above The Knee):
https://www.youtube.com/watch?v=TjTEOme9fvw
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Hollow Rock:
https://www.youtube.com/watch?v=p7j02V1fIzU
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Kettle Bell:
https://www.youtube.com/watch?v=vdezTMulJ-k
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Man-Makers:
https://www.youtube.com/watch?v=r0PtSbvKo0Q
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Push-Ups:
https://www.youtube.com/watch?v=_l3ySVKYVJ8
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Power Clean (From The Floor):
https://www.youtube.com/watch?v=EKRiW9Yt3Ps
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Push Press:
https://www.youtube.com/watch?v=X6-DMh-t4nQ
Thrusters:
https://www.youtube.com/watch?v=aea5BGj9a8Y
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Shoulder Press:
https://www.youtube.com/watch?v=xe19t2_6yis
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Glossary
AMRAP: As Many Reps as Possible
EMOM: Every Minute on The Minute
METCON: Metabolic Conditioning
TABATA: 20 Seconds of Work, 10 Seconds of Rest, 8 Times
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2025 Bussen Workouts
Back Squat:
https://www.youtube.com/watch?v=ultWZbUMPL8
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(BB) Barbell Shrug:
https://www.youtube.com/shorts/n4ldvAoSZiY
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(BB) Barbell Split Squat:
https://www.youtube.com/watch?v=iHkBjcx9CiQ
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Bench Press:
https://www.youtube.com/watch?v=XSza8hVTlmM
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Barbell Glute Bridge:
https://www.youtube.com/watch?app=desktop&v=ti9u0SLrFVw
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Barbell High Pull:
https://www.youtube.com/shorts/xeDBrwapAug
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(BB) Barbell Rows:
https://www.youtube.com/watch?v=9Gf-Ourup_k
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(DB) Dumbell Goblet Split Squat:
https://www.youtube.com/watch?app=desktop&v=pjlCDA74xh8
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Front Squat:
https://www.youtube.com/watch?v=s2mZmCchsks
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Hang Clean (From Above The Knee):
https://www.youtube.com/watch?v=TjTEOme9fvw
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Hex Bar Jumps:
​https://www.youtube.com/watch?app=desktop&v=4d8rihDavII
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Hollow Rock:
https://www.youtube.com/watch?v=p7j02V1fIzU
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Kettle Bell:
https://www.youtube.com/watch?v=vdezTMulJ-k
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Push-Ups:
https://www.youtube.com/watch?v=_l3ySVKYVJ8
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Power Clean (From The Floor):
https://www.youtube.com/watch?v=EKRiW9Yt3Ps
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Push Press:
https://www.youtube.com/watch?v=X6-DMh-t4nQ
Thrusters:
https://www.youtube.com/watch?v=aea5BGj9a8Y
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Shoulder Press:
https://www.youtube.com/watch?v=xe19t2_6yis
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Glossary
Eccentric: Go Slow
ISO: Hold at The Bottom (Isometric)