Reps, Sets, Speed of recovery?

Physical conditioning, injuries, nutrition and everything related to fitness
p793
Veteran Member
Posts: 461
Joined: 09 May 2010, 15:31

Post by p793 » 01 May 2011, 18:01

Where do you play KLC? That routine looks good but I think that it would be awesome for Defensive Mid or something, I dunno if it will be great for me, I think being skinnier can help me when dribbling and explode more, like Adam Johnson. If I did that routine I'd probably end up looking like dzeko or something.

eddy192837
Veteran Member
Posts: 416
Joined: 16 Jan 2009, 03:14

Post by eddy192837 » 01 May 2011, 18:04

Klc do pros do high reps, low weight or low reps, high weight? Cuz many pros seem to be really strong but not that big like look at Messi he has a pretty strong upper body, look at the way he pushes defense off of him when th try to tackle him.. How do you get like this? Just strong enougj to be able to shove off the opposing defense

p793
Veteran Member
Posts: 461
Joined: 09 May 2010, 15:31

Post by p793 » 01 May 2011, 19:05

eddy192837 wrote:Klc do pros do high reps, low weight or low reps, high weight? Cuz many pros seem to be really strong but not that big like look at Messi he has a pretty strong upper body, look at the way he pushes defense off of him when th try to tackle him.. How do you get like this? Just strong enougj to be able to shove off the opposing defense
Yeah agreed. I know I created another thread about him, but Kalou also doesnt look all that big but he has great strength and is toned to sh*t, and super explosive. If I could build my workout around anyone, I'd do it around Kalou, because we play similar style/height/positions. I don't have a clue where to find out that type of information though...There's so many different contrasting opinions on what is right for soccer bodys when doing weights...I wish I just had a pro manager just to say "here you go: *hands over workout routine*"

klc123
Veteran Member
Posts: 2820
Joined: 13 Jan 2007, 16:26

Post by klc123 » 02 May 2011, 13:03

I play Centre Forward or Winger.

Tbh I only do that workout routine to actually tone up and keep good body shape, and having a brick-sh*t-house physique is good for any position in football imo.

p793
Veteran Member
Posts: 461
Joined: 09 May 2010, 15:31

Post by p793 » 02 May 2011, 13:49

I disagree. If your built like a monster it's going to be harder to elude defenders with tricks as youll be less agile, and probably lose a bit of speed?

klc123
Veteran Member
Posts: 2820
Joined: 13 Jan 2007, 16:26

Post by klc123 » 02 May 2011, 14:27

Dribbling and speed have always been two of the most important aspects of my game.

My speed has increased largely since I started doing a lot of gym work. My dribbling on a whole is much better because I now play with adults, so quite a lot of upper body strength is needed at times, no matter how good you are at dribbling you still get fouled and not all referees pick up on shirt pulling and so on.

nick117
Veteran Member
Posts: 1105
Joined: 27 Aug 2009, 23:14

Post by nick117 » 02 May 2011, 14:31

^this. Also you can't do anything with the ball when you don't have it so having the strength to keep the ball is absolutely necessary. I play with some ex d1 college players they have lost some touch but their strength still causes a lot of problems if you can't hold them off.

TheBrilliance
Senior Member
Posts: 186
Joined: 12 Apr 2011, 07:40

Post by TheBrilliance » 03 May 2011, 12:27

Ok. So Ive chatted with a mate of mine whos a PT, and Ive taken what youve said into account.

For my legs...I will train them twice a week. At the gym ill perform weighted squats, 12-15 reps at a semi high weight, quick movement aswell as leg press and calf raises, 3 sets each

Then at home Ill do 3 exercises of plyos.

For upper body im going to go with 8 rep exercises. Quick elevation and 3 second deflation on exercises. Heavy weights.

What do you think?

p793
Veteran Member
Posts: 461
Joined: 09 May 2010, 15:31

Post by p793 » 03 May 2011, 16:24

It's so hard to do this part of trainign by yourself. I think pretty much every pro footballer has his own individual workout plan created by pro fitness guides. There isn't really one standard plan to follow. It's so freaking annoying too cos I don't want to do something wrongly. Grr..

nick117
Veteran Member
Posts: 1105
Joined: 27 Aug 2009, 23:14

Post by nick117 » 03 May 2011, 21:00

p793 wrote:It's so hard to do this part of trainign by yourself. I think pretty much every pro footballer has his own individual workout plan created by pro fitness guides. There isn't really one standard plan to follow. It's so freaking annoying too cos I don't want to do something wrongly. Grr..
Yeah, i really wish there were more obvious approaches to this like there are to dribbling.

p793
Veteran Member
Posts: 461
Joined: 09 May 2010, 15:31

Post by p793 » 03 May 2011, 21:41

Hmm...I dunno...The guy who just signed for Zulte Waregem reccomends Lowish weight, 4 sets and 15 reps..but everyone here contasts with that....I dunno what to do....

nick117
Veteran Member
Posts: 1105
Joined: 27 Aug 2009, 23:14

Post by nick117 » 03 May 2011, 21:53

find a local personal trainer or something. maybe a good track coach. also heres some fun drills http://performance.fourfourtwo.com/fitn ... er-quicker. this site has a lot of good advice /tips.

p793
Veteran Member
Posts: 461
Joined: 09 May 2010, 15:31

Post by p793 » 20 Jul 2011, 12:45

http://www.youtube.com/watch?v=35nPEQaBtkY

Pretty sick vid about what KLC said.

klc123
Veteran Member
Posts: 2820
Joined: 13 Jan 2007, 16:26

Post by klc123 » 22 Jul 2011, 18:31

See, I don't make up all of the stuff I post on these forums :lol:

eddy192837
Veteran Member
Posts: 416
Joined: 16 Jan 2009, 03:14

Post by eddy192837 » 23 Jul 2011, 02:40

So to get a Ronaldo like physique, you would have to be lifting at least 65% of your max weight for 14 reps to get strength and to activate fast twitch muscle fibers and your white blood cells right? And to get cut you just need to watch your nutrition and just play soccer (cardio).

In other words, doing less than 60% of max weight which is endurance training activates slow muscle fibres and red blood cells, and it does nothing except just make you lift for longer amount of time which is unnecessary especially if your playing against top notch athletes like those in the premier league.

Post Reply