FITNESS BY VIDAL
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Pre-Season Program
What the Top coach has to say..
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Day 1
Run 3 miles
(Shorter distances may be necessary in initial training phase)
Day 2
Sprints:
1/4 mile warm-up and stretch then
10 x 10 yds. then
10 x 20 yds. - rest 1 minute then
10 x 40 yds. - rest 1 minute then
1/4 mile cool down
Stretch
Day 3
Run 3 miles
Skills Drills
Strength Training
Day 4
Repeat Day 2
Day 5
Repeat Day 3
Day 6
Repeat Day 2
Day 7
Rest and Recovey
Daily Workout Schedule:
Monday - Legs, Back, Biceps
Legs
Exercise
Sets
Reps
Squat
5
6-8 (4 min rest)
45 Degree Leg Press
3
12 (1 min rest)
Back
Exercise
Sets
Reps
Lat Pull Down
4
6-8
Bent Over Row
4
6-8
Biceps
Exercise
Sets
Reps
Preacher Curl
3
6
Tuesday - Chest, triceps, Calves, Abs
Chest
Exercise
Sets
Reps
Barbell Bench Press
5
6-10
Dumbbell Flys
4
10
Triceps
Exercise
Sets
Reps
Lying Tricep Extension
(skullcrusher)
5
8-10
Calves and Abs
Exercise
Sets
Reps
Seated calf Raise
5
20, 15, 10, 8, 6
Decline Sit Ups
4
MAX
Wednesday: Rest Day
Thursday - Legs, Back, Biceps
Legs
Exercise
Sets
Reps
Squat
5
6-8 (4 min rest)
45 Degree Leg Press
3
12 (1 min rest)
Back
Exercise
Sets
Reps
Lat Pull Down
4
6-8
Bent Over Row
4
6-8
Biceps
Exercise
Sets
Reps
Preacher Curl
3
6
Friday - Chest, triceps, Calves, Abs
Chest
Exercise
Sets
Reps
Barbell Bench Press
5
6-10
Dumbbell Flys
4
10
Triceps
Exercise
Sets
Reps
Lying Tricep Extension
(skullcrusher)
5
8-10
Calves and Abs
Exercise
Sets
Reps
Seated calf Raise
5
20, 15, 10, 8, 6
Decline Sit Ups
4
MAX
Saturday and Sunday: Rest Days