Nease Boys Soccer Weight Program - Monday
Tue/Fri Week1 Week2 Week3 Week4 Week5 Week6
Exercises 1 55% 1 65% 2 75% 2 85% 1 95% 2 55%
1.Power Cleans


2.Clean & Jerk		 weight reps weight reps weight reps weight reps weight reps weight reps
  8   7   5   4   2    
  8   7   5   4   2 SKIP WEEK
  8   7   5   4   2    
1.Squats


2.Leg Press		 weight reps weight reps weight reps weight reps weight reps weight reps
  10   8   6   5   4   10
  10   8   6   5   4   10
  10   8   6   5   4   10
1/2 Box step ups
 weight reps weight reps weight reps weight reps weight reps weight reps
  10   8   8   6   6   10
  10   8   8   6   6   10
  10   8   8   6   6   10
1/2 Dead Lifts
 weight reps weight reps weight reps weight reps weight reps weight reps
  10       8       6    
  10 SKIP WEEK   8 SKIP WEEK   6 SKIP WEEK
  10       8       6    
1. Lunges


2. Back Lunges		 weight reps weight reps weight reps weight reps weight reps weight reps
  10   10   8   6   6    
  10   10   8   6   6 SKIP WEEK
  10   10   8   6   6    
1. Leg Extensions weight reps weight reps weight reps weight reps weight reps weight reps
  10   10   8   8   8   10
  10   10   8   8   8   10
  10   10   8   8   8   10
2. Leg Curl weight reps weight reps weight reps weight reps weight reps weight reps
  10   10   8   8   8   10
  10   10   8   8   8   10
  10   10   8   8   8   10

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