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HOME > ATHLETE EDUCATION > Off-Season Training > Summer Training Day 47 |
Summer Soccer Training Packet - Day 47Day 47 Motivation: "The offseason is your opportunity to build a stronger, faster, and more resilient version of yourself. Seize it with both hands and make every moment count." - Coach Thomas GoodmanFriday:Breakfast: Apple Cinnamon Overnight OatsLunch: Quinoa Salad with Chickpeas and Vegetables Dinner: Baked Cod with Quinoa Pilaf > Take your resting heart rateWarm up - 5 to 10 minsDo your own warmup today! > Take your heart rateAfter warmup you should be in Zone 1: Warm-Up Part 1 - Cardio 45minsThis is a 45 Minute Tabata Cardio HIIT Workout No Equipment, it has a calaries burned on the video, does it match what you are at? > Take your heart rateAfter cardio you should be in Zone 3: Aerobic or Zone 4: Anaerobic Part 2 - Strength Training25 mins of intense ab and core workout > Take your heart rateAfter strength training you should be in Zone 3: Aerobic Part 3 - YogaGet ready to stretch and strengthen your deep muscles. Hope you enjoy this 20 min yoga flow! > Take your heart rateAfter warmup you should be in Zone 2: Fat-Burning Journal Entry #47: Find and put in your Journal the nutritional values of the food and drink you ate yesterday, and add your actual calories burned from yesterday and post your actual Caloric Surplus, Caloric Maintenance or Caloric Deficit. Today you will use the menu above (even if that is not what you are planing to eat) and find the total Calories, Protein, Fat and Carbohydrates of that meal. Then you will find how many calories you burned doing the above activities (Link to the page that has the calulations) Then you will add your Basal Metabolic Rate. Add burned Calories from fitness (if you did extra add that as well) add your BMR and subtract the food calories and see if you are at a Caloric Surplus, Caloric Maintenance or Caloric Deficit? |
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