Hybrid Strength & Endurance Program

7/31 hybrid program

9:30am
soccer: 'practice'

goalie drills, long pass/shot

time = 1:30

7/30 hybrid program

9am
run: 'TT'

distance = 4.25 (poway road)

time = 60 minutes

7/28 hybrid program

9pm
soccer: 'game'

time = 50 minutes

7/27 hybrid program

1:30pm
soccer: 'drills'

dribbling drills

time = 60 minutes

8pm
swim: 'freestyle intervals'

3 x 5 laps = 750m

time = 4:56, 4:35, 4:43

7/26 hybrid program

6pm
soccer: 'practice'

6on2 passing drill, 6on6 scrimmage

time = 1:30

7/25 hybrid program

8pm
swim: 'breast stroke'

5 laps = 250m

time = not for time

7/24 hybrid program

10am
metcon: 'pullups/pushups/squats'

5 jumping chin ups
10 push ups
15 squats

time = 2:55

soccer: 'practice'

4on1box, 3on3 scrimmage

time = 1:45

7/21 hybrid program

9pm
soccer: 'game'

time = 50 minutes

another 5-4 victory! 3-0-1 on the season for 10 pts.

7/20 hybrid program

7am
run: 'tabata'

20 seconds on/ 10 seconds off

distance = .3 miles est.

7am
cfe: run 'short intervals'

40 seconds on/ 20 seconds off (rios/albertsons)

distance = 1.5 miles (11 out, 10 in)

10am
swim: 'freestyle'

10 laps = 500m

time = not for time

6pm
soccer: 'practice'

1/2 drill, 4on3 scrimmage

time = 1:30

8pm
swim: 'breast stroke'

5 laps = 250m

time = not for time

1/18 hybrid program

11am
run: 'TT'

2.5 miles (blue sky)

my time = 30 minutes

5pm
metcon: 'pullup/pushups'

12-9-6
jumping chin ups
push ups

time = 2:42

agility cones: 20 minutes

soccer: 'dribbling'
time = 10 minutes

7/17 hybrid program

5:30pm
swim: 'freestyle'

10 laps = 500m

time = not for time

7/16 hybrid program

9:30am
soccer: 'practice'

cone shuffle/shot, long balls, 3on1, 2on2

time = 1:30

agility cones: 20 minutes

7/15 hybrid program

rest day

7/14 hybrid program

7pm
soccer: 'game'

time = 50 minutes

we got our revenge this week. ended up winning this one in the last minute with a penalty kick for a 5-4 victory.

7/13 hybrid program

rest day

7/12 hybrid program

6pm
soccer: 'practice'

6on2 split the defenders, 4on4

time = 1:15

7/11 hybrid program

9:30am
bike "beach cruiser/trailer tow"

8 miles (est.)(mb/pb)

my time = 1.5 hour

7/10 hybrid program

9:30am
soccer: 'practice'

3on1box, 3on3

time = 1:30

injury: just a deep bruise of the upper, outside of my right calf. nothing serious, but its making me limp. should be fine come game day

7/9 hybrid program

swim: 'light'

time = 45 minutes

7/8 hybrid program

training: 'rehab'

5x5 jumping pullups
2x10 KB swings #15
2x10 KB swings 1.5 pood
2x5 strict press #95
1x10 wall balls #10
3x5 push ups
3x5 jumping dips
3x10 slam balls #10
5x20 single unders

soccer: 'skills'

dribbling technique
left leg power kicks

tabata: '#10 medicine ball press'

20 seconds on/ 10 seconds off for 8 rounds

totals = 216 (28,28,24,28,28,24,28,28)

total time = 1 hour

7/7 hybrid program

6pm
soccer: 'practice'

4on1, 2on2with xtra attacker

time = 1:20

7/6 hybrid program

rest day

soccer: 'skills'

driblling, left foot work

time = 1 hour

7/5 hybrid program

6pm
soccer: 'practice'

6on6

time = 1:30

7/4 hybrid program

7am
cfe: bike "TT"

2.5 miles (gv)

my time = 9:49

7/3 hybrid program

9:30am
soccer: 'practice'

6on6

time = 1:30

7/2 hybrid program

rest day

7/1 hybrid program

6am
cfe: run 'TT'

time = 30 minutes (rios)

distance = 2 miles

6/30 hybrid program

6pm
soccer: 'game'

time = 50 minutes

this was an ugly game. alot of shoving & pushing. we ended up losing 6-2. we are a better team then they are but lost this game early with poor defense. we got into bad habits in the second half of the game last week & it carried over. we play the same team next week so we have to prepare better

6/29 hybrid program

11am
bike "beach cruiser/trailer tow"

4 miles (est.)(mb/pb)

my time = 1 hour

6/28 hybrid program

6pm
soccer: 'practice'

4on4

time = 1:00

6/27 hybrid program

rest day

6/26 hybrid program

9:30am
soccer: 'practice'

3on1, 2v2

time = 1:30

6/25 hybrid program

rest day

6/24 hybrid program

11am
bike "beach cruiser/trailer tow"

10 miles (est.)(mb/pb)

my time = 1:40 hours

6/23 hybrid program

6pm
soccer: 'game'

time = 48 minutes

got the win tonight! this gives us 4pts after two games & tied for first. still not sure how good this team is cuz the the team we beat last night was the only team we beat last season.

6/22 hybrid program

7am
cfe: run '1 minute ladder'

1min on, 1 min off, 1 min on, 50 sec off, 1 min on, 40 sec off, 1 min on, 30 sec off, 1 min on 20 sec off, 1 min on, 10 sec off, then go back up the ladder until you finish with 1 min on, 50 sec off, 1 min on.

distance = 1.25 miles

6/21 hybrid program

10am
strength/rehab: 'squat/press/pullup'

back squats 3x3 - (#95)
strict press 3x5 - (#95)
assisted pullups - 3x3 (bw-#160, bw-#130, bw-#100)

tabata: 'box jumps 24"'

20 seconds on/ 10 seconds off

total = 81 (15,11,10,9,9,9,9,9)

6pm
soccer: 'practice'

4on1, 3v2

time = 1:00

6/20 hybrid program

training: 'rehab'

2x5 jumping pullups
2x10 KB swings #15
2x20 single unders

run: 'tabata'

20 seconds on/ 10 seconds off

distance = .39 miles (gps)

soccer: 'skills'

dribbling technique

time = 20 minutes

6/19 hybrid program

9:30
soccer: 'practice'

4on1, 3v2, 3v3

time = 1:30

6/18 hybrid program

rest day

6/17 hybrid program

rest day

6/16 hybrid program

soccer: 'game'

time = 48 minutes

got some new players on the team & the chemistry has improved. we ended up in a draw against last season's defending champs. should of had the win since we were up 5-2 with 5 minutes left but they pressed us hard & tied it.