After earning USL All-League First Team honors in 2017 with the Charleston Battery, Lasso will look to have a similar impact in 2018 with FC Cincinnati. Here is Forrest's exercise and nutrition plan for the week during this offseason, see if you can keep up!
Monday:
A.M.
- Breakfast (coffee, water, banana/orange/apple)
- Train outdoors small sided (4v4, 5v5, 6v6) 10:00 - 12:00
- Train with other pros from across the league here in Raleigh (Bethlehem, NCFC, FC Cincinnati, Jacksonville Armada, Tampa Bay, etc.)
- Protein or carbohydrate shake immediately after training prior to/on the way to the gym
- Sandwich, wrap, or salad after pick up/before gym (light meal, healthy/simple)
P.M.
- Gym session from 1:00-4:00
- Focus on 3 things
- Speed, agility, explosiveness
- 10-15 mins on bike
- 20-25 mins on treadmill
- Ladder work
- Cone work
- Core work
- Bodyweight squats
- Push ups
- Abs (any variation)
- Stretch/cool down
- Focus on 3 things
- Protein or carbohydrate shake immediately after gym session
- Dinner (meat/protein, no grease or fried foods, fruits and vegetables)
Lasso Footwork
Tuesday:
A.M.
- Breakfast (coffee, water, banana/orange/apple)
- Gym session from 10:00-1:00
- 40 min run on treadmill
- 20 min on the bike
- Upper body
- Push ups, chest press/bench press, dips, pull ups, tricep press
- Core work
- Stability on half-ball
- Abs
- Stretch
- Protein or carbohydrate shake immediately after session
- Sandwich, wrap, or salad after (light meal, healthy/simple)
P.M.
- Gym session 5:00-7:00
- 30 mins on the bike
- Light core work
- All body weight (push ups, abs, squats)
- Ladder work
- Cone work
- Stretch
- Dinner (meat/protein, no grease or fried foods, fruits and vegetables)
Lasso Push-Ups
Wednesday:
A.M.
- Breakfast (coffee, water, banana/orange/apple)
- Train outdoors small sided (4v4, 5v5, 6v6) 10:00 - 12:00
- Train with other pros from across the league here in Raleigh (Bethlehem, NCFC, FC Cincinnati, Jacksonville Armada, Tampa Bay, etc.)
- Protein//carbohydrate shake immediately after training prior to/on the way to the gym
- Sandwich, wrap, or salad after pick up/before gym (light meal, healthy/simple)
P.M.
- Gym session from 1:00-4:00
- Focus on 3 things
- Speed, agility, explosiveness
- 10-15 mins on bike
- 20-25 mins on treadmill
- Ladder work
- Cone work
- Core work
- Bodyweight squats
- Push ups
- Abs (any variation)
- Stretch/cool down
- Focus on 3 things
- Protein or carbohydrate shake immediately after gym session
- Dinner (meat/protein, no grease or fried foods, fruits and vegetables)
Lasso Medicine Ball
Thursday:
A.M.
- Breakfast (coffee, water, banana/orange/apple)
- Gym session from 10:00-1:00
- 40 min run on treadmill
- 20 min on the bike
- Lower body
- Front squats, calf raises, RDL’s
- Core
- Stability on half-ball
- Abs
- Stretch
- Protein or carbohydrate shake immediately after session
- Sandwich, wrap, or salad after (light meal, healthy/simple)
P.M.
- Gym session 5:00-7:00
- 30 mins on the bike
- Ladder work
- Cone work
- Light core work
- All body weight (push ups, abs, squats)
- Stretch
- Dinner (meat/protein, no grease or fried foods, fruits and vegetables)
Lasso Squats
Friday:
A.M.
- Breakfast (coffee, water, banana/orange/apple)
- Train outdoors small sided (4v4, 5v5, 6v6) 10:00 - 12:00
- Train with other pros from across the league here in Raleigh (Bethlehem, NCFC, FC Cincinnati, Jacksonville Armada, Tampa Bay, etc.)
- Protein or carbohydrate shake immediately after training prior to/on the way to the gym
- Sandwich, wrap, or salad after pick up/before gym (light meal, healthy/simple)
P.M
- Gym session from 1:00-4:00
- Focus on 3 things:
- Speed, agility, explosiveness
- 10-15 mins on bike
- 20-25 mins on treadmill
- Ladder work
- Cone work
- Core work
- Bodyweight squats
- Push ups
- Abs (any variation)
- Stretch/cool down
- Focus on 3 things:
- Protein or carbohydrate shake immediately after gym session
- Dinner (meat/protein, no grease or fried foods, fruits and vegetables)
Lasso Cone Work 1
Saturday:
- 40 min run, different speeds with varying inclines
- Core work
- Abs
- Push ups
- Pull ups,
- Ladder work
- Cone work
- Sprints, short distance quickness, explosiveness training
- Protein or carbohydrate shake immediately after gym session
Sunday:
- 20 mins run
- All body weight exercises
- Push ups
- Abs
- Pull ups
- 45 min stretch/yoga session
- Protein or carbohydrate shake immediately after gym session
Lasso Cone Work 2
Did you catch all that? For Forrest Lasso and the rest of the USL players, there is no offseason.
Follow the USL Championship
Most Recent News
How the Tampa Bay Rowdies’ pressure set up a romp past Florida rival Miami FC
- By NICHOLAS MURRAY - nicholas.murray@uslsoccer.com 04/11/2024, 9:28pm EDT
Miami FC acquires Roberto Molina, Danny Barbir via transfer from Indy Eleven
- By USLChampionship.com Staff 04/11/2024, 3:20pm EDT
Indy Eleven acquires Ben Ofeimu, Ben Mines via transfer from Miami FC
- By USLChampionship.com Staff 04/11/2024, 3:20pm EDT
View All
|
Most Read News
USL Championship Goal of the Week – Week 5
- By USLChampionship.com Staff 04/08/2024, 4:00pm EDT
USL Championship Save of the Week – Week 5
- By USLChampionship.com Staff 04/09/2024, 4:00pm EDT
How Las Vegas Lights FC is writing a new chapter, making club history | News & Notes
- By NICHOLAS MURRAY - nicholas.murray@uslsoccer.com 04/10/2024, 2:35pm EDT
Latest Videos
Louisville City FC’s Wilson Harris voted USL Championship Player of the Month
- By USLChampionship.com Staff 04/11/2024, 1:30pm EDT
What it was like to experience the LIPAFC live and in person | USL All Access
- By USLChampionship.com Staff 04/10/2024, 1:25pm EDT
USL Championship Save of the Week – Week 5
- By USLChampionship.com Staff 04/09/2024, 4:00pm EDT
USL Championship Goal of the Week – Week 5
- By USLChampionship.com Staff 04/08/2024, 4:00pm EDT
A marquee rivalry matchup heads to CBS! | Hat Trick: LIPAFC Preview
- By USLChampionship.com Staff 04/04/2024, 6:00pm EDT
How New Mexico United brought the smoke to Phoenix | USL All Access
- By USLChampionship.com Staff 04/03/2024, 4:00pm EDT
View All
|
Tag(s):