1st Workout Of The Week Is Here
Last year, Staples soccer introduced the “Workout of the Week.”
Designed by assistant coach Kurt Dasbach, it was a summer-long series of grueling — but important — workouts that challenged all aspiring players. Coaches and players agreed that one of the reasons for the 2013 squad’s high fitness level was the summer program.
All players trying out this fall should take the challenge. You can do it in small groups; the captains will also set a day and time for those wishing to do it with larger numbers (text Andrew Puchala at 203-858-5300 for details). If you’re not in Westport, do a similar workout on your own.
Email your running times to dwoog@optonline.net. Top 3 times overall, and top time by grade, will be posted.
Compo Beach Workout
Hard run from the Hillspoint jetty to the cannons
under 4 minutes = ok
under 3:30 = expected
under 3:00 = respected
under 2:45 = “Sean Gallagher” status
Rest 2 minutes
Follow with: 30 body weight squats
20 push-ups
10 jumps up onto the wall next to the cannons
Then: hard run from the cannons to the jetty by Hillspoint
Same time expectations as above
Rest 2 minutes
30 body weight squats
20 push-ups
10 jumps up onto the jetty
Rest 2 minutes
REPEAT cycle 2 more times to make it 6 Compo Beach runs and 6 sets of 30 squats, 20 push-ups and 10 wall jumps.
Sean Gallagher ’11 was one of Staples’ toughest players ever. Are you up to Sean Gallagher status in the Workout of the Week?
