Summer Conditioning

Summer Workout

Warnings

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.

Summer

Strength and Conditioning Program

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

(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

https://www.youtube.com/watch?v=67XP-AekUoA

Rebounder Examples for Touches

https://www.youtube.com/watch?v=J8ViC7R986Y

2019 Simkins Workouts

Back Squat:

https://www.youtube.com/watch?v=ultWZbUMPL8

(BB) Barbell Shrug:

https://www.youtube.com/shorts/n4ldvAoSZiY

Bench Press:

https://www.youtube.com/watch?v=XSza8hVTlmM

Burpee:

https://www.youtube.com/watch?v=TU8QYVW0gDU

Candlestick:

https://www.youtube.com/watch?v=WXoNNx-uOtU

Deadlift High Pull:

https://www.youtube.com/watch?v=o6QniJ9FaGA

Deadlift (Pull From The Floor):

https://www.youtube.com/watch?v=op9kVnSso6Q

Dumbbell Lunge:

https://www.youtube.com/watch?v=J3DxelcaaMU

Hang Clean (From Above The Knee):

https://www.youtube.com/watch?v=TjTEOme9fvw

Hollow Rock:

https://www.youtube.com/watch?v=p7j02V1fIzU

Kettle Bell:

https://www.youtube.com/watch?v=vdezTMulJ-k

Man-Makers:

https://www.youtube.com/watch?v=r0PtSbvKo0Q

Push-Ups:

https://www.youtube.com/watch?v=_l3ySVKYVJ8

Power Clean (From The Floor):

https://www.youtube.com/watch?v=EKRiW9Yt3Ps

Push Press:

https://www.youtube.com/watch?v=X6-DMh-t4nQ

Thrusters:

https://www.youtube.com/watch?v=aea5BGj9a8Y

Shoulder Press:

https://www.youtube.com/watch?v=xe19t2_6yis

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

2025 Bussen Workouts

Back Squat:

https://www.youtube.com/watch?v=ultWZbUMPL8

(BB) Barbell Shrug:

https://www.youtube.com/shorts/n4ldvAoSZiY

(BB) Barbell Split Squat:

https://www.youtube.com/watch?v=iHkBjcx9CiQ

Bench Press:

https://www.youtube.com/watch?v=XSza8hVTlmM

Barbell Glute Bridge:

https://www.youtube.com/watch?app=desktop&v=ti9u0SLrFVw

Barbell High Pull:

https://www.youtube.com/shorts/xeDBrwapAug

(BB) Barbell Rows:

https://www.youtube.com/watch?v=9Gf-Ourup_k

(DB) Dumbell Goblet Split Squat:

https://www.youtube.com/watch?app=desktop&v=pjlCDA74xh8

Front Squat:

https://www.youtube.com/watch?v=s2mZmCchsks