By Scott Mackar
See the issue: November 2008

The University of Maryland men’s soccer team brought home the 2008 National Championship—its second in four years—but the Terrapins didn’t do it by sitting on their behinds during the off-season.

Guided by Barry Kagan, one of the most respected strength coaches in the business, Maryland took advantage of time off the pitch and made it a priority to incorporate total body exercises into a rigorous training plan.

Kagan’s troops performed Plate Extensions once a week throughout the off-season. “We’re trying to hit every body part to some degree as efficiently as we can in a short period of time,” he says.

Add this exercise to your off-season training regimen and be ready to see a total strength improvement.

Plate Extensions
•    Begin in squat position holding plate between legs
•    In one movement, come out of squat and raise plate above head
•    Return to start position
•    Perform movement continuously for specified reps

Plate weight: start with 10 pounds and increase over time
Sets/Reps: 2/8-12
Coaching Points: Set your feet slightly wider than shoulder width // Perform the movement under control // Make sure your legs are doing most of the work // Fully extend your arms above your head at the top of the movement

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