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USL Training - Keep Up with Jochen Graf

By Staff, 01/21/18, 1:00PM EST


Weekly workout plan from the Rowdies' new attacker

After leading the Rochester Rhinos in goals last season, Jochen Graf hopes to bring the same electrifying performance with the Tampa Bay Rowdies in 2018. Here is Graf's exercise and nutrition plan for the week during the offseason, see if you can match his pace!



  • Breakfast 
    • Light meal (fruit, bowl of oatmeal, coffee, water, and juice) 
  • Light jog and stretch or pool workout (20 minutes)
    • "Monday morning is the time I use to prepare myself for the week's training. I make sure to give my body what it's asking for." 
  • Lunch
    • Smoothie, protein and carbohydrates
      • "My favorite is an egg, avocado, and cheese sandwich. It's light and gives me what I need to perform in the afternoon without feeling overly full."


  • Field session 
    • Warm up
    • Technical training
    • Agility
    • Attacking work (finishing, movement, first touch at the 18") 
    • Drink rehydration mix
      • This mix is "equivalent to eating two to three bananas and drinking 12 ounces of coconut water."
  • Dinner
    • Meal consists of a protein, carbohyrdate, and vegetable    

Bosu Ball Rotation


"I usually eat the same way each day. The kind of food may change a little, but it's always following the same nutritional guidelines."


  • Breakfast at 8:30 a.m.
  • Gym (arrive by 10 a.m.)
    • Workout given by strength and conditioning coaches in Tampa. Each week includes a different focus on Tuesday.
    • Bike 10 minutes
    • Mobilization training
    • Bank work and foam rolling
    • Chest and shoulders work
      • TRX pushups
      • Band FE Pushups
      • Dumbbell bench press
      • Incline press
      • Shoulder press
      • Battle ropes
      • Bosu ball rotation
      • Cool down with half mile jog and stretching
  • Lunch/Recovery Shake

Battle Ropes


  • Field Session
    • Large number of touches on the ball
    • Scoring practice from various areas
    • Runs in the box
    • Drink rehydration mix
  • Dinner



  • Breakfast at 8:30 a.m.
  • Aerobic Recovery Session
    • Yoga or pool work
  • Lunch/Recovery Shake 


  • Field session 
    • Passing
    • Movement
    • Runs off the ball
    • Finishing work
    • Drink rehydration mix
  • Dinner​​​​​​​   

Box Jump



  • Breakfast at 8:30 a.m.
  • Gym (arrive by 9:45 a.m.)
    • "Thursday gym sessions tend to be lower body and core focused."
    • Bike 10 minutes
    • Mobilization training
    • Bank work and foam rolling
    • Lower body and core focus
      • Glute bridge
      • Single-leg glute bridge
      • Physio ball leg curl
      • Single-leg physio ball curl
      • Bench hip lift
      • Box jump
      • Mountain climbers
      • Cool down job for a half-mile followed by stretch
      • Recovery shake
  • Lunch


  • Field Session
    • Repititions on the ball
    • Finishing work in front of goal
    • Agility training
    • Footwork drills
    • Conditioning exercises
    • Drink rehydration mix
  • Dinner

Leg Curl



  • Breakfast at 8:30 a.m. 
  • Aerobic Threshold Exercises 
    • Warm up with dynamic stretching
    • Leg swings
    • Figure fours
    • Single leg bends
    • Band work
    • Lunges
    • 30-40 minute run with goal of 60-70 percent max heart-rate
    • Cool down
  • Lunch/Recovery Shake


  • Field Session 
    • "This is the afternoon I usually take to play pickup with a few other pros and players in Santa Barbara. Then I turn my focus to rehyrdating and recharging through the weekend to start my week over again Monday morning.
  • Dinner and Recovery   

Mountain Climbers



  • Breakfast while watching soccer 
  • Gym Session 
    • "I either do another yoga session, a spin class or a pool session. For me I use this day to listen to my body and work from there."


  • "Depending on how I'm feeling, I will either go to the field and spend time on the ball, or take the afternoon to relax and recharge. I'll have a big meal and spend as much time off my feet as possible."



  • Breakfast 
  • Exercise Session 
    • Stretching
    • Core work
    • Light run with dog
    • "It's Sunday and as I start to feel better from my Saturday recovery session, the important thing is to make sure I'm ready for another week."


  • "I spend some time reflecting on the week. I think about what I liked about the work I've done, what I didn't like, and adjust next week's plan accordingly."

Did you catch all that? For Jochen Graf and the rest of the USL players, there is no offseason.

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