12 week strength training program and Get Well Taylor!

Parents/Players

Hope Holiday's are going great!

First, if you didn't know, Taylor had surgery last week on her knee from last years injury.  It appears that surgery went well. And according to her Doc, it was well needed, due to a loose kneecap and tendon damage, so just pray for her to have a good recovery.  If you get the chance girls, drop your teammate Taylor a line (that's what your parents say, but I guess I'll speak your language--"send her a tweet, text, or Instagram message", or whatever crazy method of communication you all use these days!).  But really, Taylor we all are thinking of you and wish you a healthy recovery!


OFF SEASON TRAINING ON YOUR OWN
Secondly, the girls are definitely at the age where strength training is a must--not only for better performance (which of course is very important), but also injury prevention.  I have thought hard about what type of workout would make most sense for our girls.  Considering we are getting in a Friday practice (PLEASE TRY AND GET TO THESE), and an Indoor game each week, along with our Saturday workout which will now focus on speed, agility, and functional training---I believe pure strength training is what the girls need to be doing on their own.

So, the program I picked focuses 100% on getting stronger (this will definitely help in getting faster and more explosive of course, along with having the strength to push opponents off the ball, increase vertical, etc.).  The girls have all physically matured where a very basic strength training program to build a strong foundation is vital.

This program I choose is perfect for the following reasons:

1. It only includes 5 exercises, so once they are learned, it's easy to continue.

2. The 5 exercises are compound movements. This means multiple joints are used (think of a dead lift which includes movement of ankle, knee, back, and even shoulders VERSUS an arm curl which is an isolated exercise, which only involves elbow joint).  Soccer is played with full body, always using multiple joints (Not in a machine, isolating single muscles).  These compound movements are best for maximizing muscular strength and whole body strength.  It also has high nervous system activation, which is critical for an athlete (think of that person who trains to look big (me), versus that person who is "farm strong" and would have a much easier time moving a couch or carrying a TV up a flight of steps... Based on their type of training, they are overall very strong.  I might be able to out-lift them on every isolated muscle in my body, but when it comes to using all muscles together in a functional setting, this type of person usually will outdo me. (seriously, I watched 3 small 150 lb guys each individually carry multiple pieces of drywall up and down my steps, where I had a time just handling a single sheet....). --SO THIS IS WHY I AM BEGINNING THIS WORKOUT TOO ON MONDAY!

3. It has a progression plan in place.  Weight is added each workout to increase strength.

4. An app is available for both i phones and androids for this workout.

5. Many other reasons (just read the website/web link for this workout).

IF your daughter needs a gym, they can come to WieFit and train for free. I obviously can't provide a trainer for free.  For those girls that weren't at our Saturday training when I went over the 5 exercises, if you feel comfortable showing your daughter these 5 movements, please do so.  Otherwise, I will go over again with the girls at our next training (the attached weblink goes over each of the five in great detail though).  But again, if they (or you) simply need a gym to workout, WieFit is free to you.  No need to call, just come down during business hours.

Please make sure you use all the tools (app, spreadsheet, watch the videos) and read this website in full before you begin.  And PLEASE begin as soon as possible.  I'm sure as I go through this workout myself, I will be sending notes if I feel the progression plan is too much, or any other ideas I think would work better, but this appears to be the perfect plan for our girls at this point.

Here is the website for the workout: http://stronglifts.com/5x5/

Other than that, Have the Best Holiday's Ever, and I am thankful to be a part of this group!

Oh yeah, Liverpool vs. Arsenal is on NBC right now!  Great soccer is happening!

WieHammer & WieKings Line-up for Winter 2

Hello All,

Here is the final line-up for Winter 2.

		WieHammer				WieKings
1		Hunter	Clark			Morgan	Snider
2		Hope	Karnes			Sheena	Delp
3		Hannah	Tharp			Danielle	Coyle
4		Annie	Schneider			Kylie	Stava
5		Delaney	Sparks		G	Taylor	Lorenz
6		Jessica	King			Lily	Lorenz
7		Sophie	Steppe			Ciara	Sturm
8		Isabell	Thomas			Haley	Dougherty
9		Lindsey	Meyer			Molly	Wiefering
10		Kaitlyn	Meyer			Maria	Wiefering
11	G	Abby	Stockwell			Hannah	Tharp
12		Sheena	Delp			Hunter	Clark

The Cost will be $68 for the session.

I will take payments in January.

Coach Eric

Spring Tournaments

Hello All,

So As you all know we are planning to play in the KPL U16 league this spring.

Also we are thinking it would be good to play more tournaments then we have before.

Here are the Tournaments we will be scheduling but would like to her from you in the next week
if these do not work.

Tournament                                    Date                           Location                         Played Before
1. KHSA Turf Classic                    March 20-22nd         Around town                   yes
2. Addidas Blue Chip Showcase    April 17-18               Oxford                             yes
3. Crossroads                                  April 24-25               Indianapolis                     no
4. KY State Cup                             May/end                    Elizabethtown                 yes

Also I know some are interested in taking a longer road trip.
We had the one suggestion for a Dallas trip that included a 3v3 tourney, a 4 day camp and a 11 v 11
tourny in early June.  That maybe is too ambitious.  But if anyone has any suggestions to the above schedule or a road trip please let us know.

Thank you,
Eric
serfdelp@fuse.net

Practice Schedule Thru December 27

Hello All,

Here is the practice schedule we will go with for the next couple weeks.

12/12 Friday 5:15-6:30 Tower Park Dress warm

12/13 Saturday 6-7:15PM @ Wiefit for Footwork drills (7:50 game at T&C) 

12/19 Friday 5:15-6:45 Tower Park

12/20 Saturday 2:00-3:30 Strength Training @ Wiefit (T&C Game at 12:10)

Of course you are encouraged to train on your own on the other days.

Could everyone e-mail me that will be in town 12/22-12/27?

If we have interest we will try to set-up more frequent training while the girls are off.

Thanks,

Eric

serfdelp@fuse.net