Session 3 Space Now Sold Out

Thanks to the great interest in this program, we are now full for session 3. Watch for additional club offerings in the future. You may also be interested in the Technical Tune-Up being offered soon. Click the Technical Tune-Up tab on this page for more information.

Second Session Begins January 7

Strength and conditioning training

New this year, BYSC is offering a soccer specific strength and conditioning program for players at all age groups. Soccer is one of the most physically demanding sports and takes a toll on an athlete's body at any age. To better prepare, players should use the offseason to improve their strength, endurance and overall athleticism.

The benefits of participating in any or all three of these six-week sessions include:

  • Reduced likelihood and severity of injury
  • Positive physiological adaptations (including improved body composition, coordination, strength, balance and endurance)
  • Increase in confidence and mental toughness
  • Nutritional guidance for athletes and overall wellness
  • Professional, safe and proper teachings of technique and execution of important strength training activities for soccer

Description Of What The Program Sessions Will Include

This program is geared towards athletes looking to improve their performance in contests, rate of recovery from training and games, and prevent the likelihood and severity with risk of injury.

This program is based off of "Triphasic Training" which promotes development of the three phases of all dynamic movements (eccentric, isometric, and concentric). The program may include but not be limited to: resistance training, plyometrics, endurance training, speed and agility technique, nutritional guidance, recovery based stretching, and sport specific skill development.

A sample session would include:

General Warm up as a group
  • Power Activities: Plyometrics, strength training with kettlebells, teaching proper jumping and landing technique, medicine balls, etc
  • Strength Activities:  Using the athletes body weight, strength training with kettlebells, using resistance from a partner, medicine balls, etc
  • Speed/Agility work: Using speed ladders for footwork, Dot drill, proper planting and turning technique, sprinting technique, etc
  • General Conditioning: Some type of circuit involving everything listed prior, may also include some work with a soccer ball etc
  • Cool Down: Active Isolated Stretching (AIS) technique with a partner, SMR (Foam rolling) techniques, individual stretching etc

The amount of time spent on each category will depend on the day and phase of the program

‚ÄčProgression of the strength and conditioning program will be as follows:

Session 1 - Eccentric Phase

Week 1: Testing and teaching of proper technique and execution of activities during this phase
 
Weeks 2&3: Adaptation phase. The focus of this phase is proper form, range of motion, and execution of each activity to trigger our body’s natural response to training (improved coordination, muscle recruitment, and ability to produce greater force). Half of time spent on strength focus with body weight (maybe some light resistance with high school age) and agility technique (planting correctly/efficiently, running form, starting and stopping).
 
Weeks 4-6: Hypertrophy phase. The focus of this phase is to continually overload the body encouraging a response of muscle growth. Overload will be achieved through added repetitions, sets, or weight. One third of the time spent on power activities (jumping, bounding, landing, increasing speed of activities), one third of the time spent on conditioning (improving endurance, reducing recovery time, challenging all 3 energy systems), one third of the time spent on sport specific skill (applying these skills on the field specifically with soccer).
 
Session 2 - Isometric Phase

Week 1: Testing and teaching of proper technique and execution of activities during this phase

Week 2: Adaptation phase. The focus of this phase is proper form, range of motion, and execution of each activity to trigger our body’s natural response to training (improved coordination, muscle recruitment, and ability to produce greater force). Half of time spent on strength focus with body weight (maybe some light resistance with high school age).

Weeks 3-4: Endurance/Conditioning phase. Half of the time will be spent on conditioning (improving endurance, reducing recovery time, all 3 energy systems being used but largest focus on oxidative), half of the time spent on sport specific skill (touches while they are tired)

Week 5-6: Hypertrophy phase. The focus of this phase is to continually overload the body encouraging a response of muscle growth. Overload will be achieved through added repetitions, sets, or weight. Half of the time spent on power activities (jumping, bounding, landing, increasing speed of activities), one quarter spent on conditioning, one quarter spent of sport specific skill (applying these skills on the field specifically with soccer).

Session 3 - Concentric Phase

Week 1: Testing and teaching of proper technique and execution of activities during this phase

Weeks 2&3: Adaptation phase. The focus of this phase is proper form, range of motion, and execution of each activity to trigger our body’s natural response to training (improved coordination, muscle recruitment, and ability to produce greater force). Half of time spent on strength focus with body weight (maybe some light resistance with high school age) and agility technique (planting correctly/efficiently, running form, starting and stopping).


Weeks 4-6: Hypertrophy phase. The focus of this phase is to continually overload the body encouraging a response of muscle growth. Overload will be achieved through added repetitions, sets, or weight. One third of the time spent on power activities (jumping, bounding, landing, increasing speed of activities), one third of the time spent on conditioning (improving endurance, reducing recovery time, challenging all 3 energy systems), one third of the time spent on sport specific skill (applying these skills on the field specifically with soccer).

We will re-test at the end of the program as well to measure gains in strength, speed and power.

Details On Training Sessions

Sessions meet once a week at one of the Bloomington Public School gyms. The sessions are all from 7:30 to 8:30 p.m. at the locations noted below.

Schedule
Session 2 Jan 7 - Feb 11 (Jan. 7 at Olson Elementary, Jan. 14 at Indian Mounds Elementary, Jan. 21 at Normandale Hills Elementary, Jan. 28 at Hillcrest Community School, Feb. 4 and 11 at Normandale Hills Elementary)
Session 3 Feb 18 - Mar 25 (Feb. 18, 25 and March 4 at Normandale Hills Elementary, March 11, 18, 25 at Kennedy Activity Center)

Pricing
$60 for 6 weeks, $110 for 12 weeks or $170 for 18 weeks.
Sign up for 18 weeks and receive a free training t-shirt

Train With Brian Jungwirth MEd, CSCS

Brian is a Certified Strength and Conditioning Specialist through the National Strength and Conditioning Association (NSCA). After four years of soccer and basketball at Augsburg College, he attended the University of Minnesota, completing his Masters in Kinesiology with an emphasis in Sports Management in 2010. After graduating he has been working both as a personal and group trainer. For the last 4 years he has been an assistant basketball coach at Augsburg College and serves as their team's strength and conditioning coach overseeing workouts in the weight room, warm ups, nutrition, and stretching recovery sessions. He currently runs his own LLC, Kaizen Training, where he runs weekly Boot Camps, personal training, and small group training in Bloomington. He has been a BYSC club coach since 2009.