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Summer Workout


1. If you are not familiar with exercises

- Check videos at the bottom of the page.

2. If you are feeling pain that is sudden or steadily increasing, STOP immediately.  Contact your doctor or our Trainers.

* Being fit will mean nothing if you're injured and cannot play.

3. Use a Spotter when lifting heavy weight.

4. Stay hydrated, . . . 64 ounces of water a day plus, 8 ounces for every half hour of activity.

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.

*By August 15th, you need to be in the best shape of your life.


Strength and Conditioning Program

FIFA 11+


*Do Parts 1 and 3

2023 Summer Workout

2023 Summer Workout

(Small File)

2022 Summer Workout


2020 Summer Workout


2019 Summer Workout

Reduced File Size

(Simkins / Koons)

2018 Summer Workout


2018 Summer Conditioning


Rebounder Examples for Touches

2017 Summer Workout


See Exercise Examples at Bottom of Page

2015 Summer Workout


Back Squat:

Bench Press:



Deadlift High Pull:

Deadlift (Pull From The Floor):

Dumbbell Lunge:

Hang Clean (From Above The Knee):

Hollow Rock:

Kettle Bell:



Power Clean (From The Floor):

Push Press:



Shoulder Press:


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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