My Plan

Physical conditioning, injuries, nutrition and everything related to fitness
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Konqwest
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Posts: 42
Joined: 08 Jan 2006, 16:34

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OK im trying to get soccer fit muscle wise and this is my work out plan so far. Ive been on it for about 2 weeks, and I think its decent but I might want to add a little more to my lower back area chest and legs so if anyone could help with some more exercises that would be great...

This is what I got so far

Bench Press 3 sets of 10 135pds
Incline Bench Press 3 sets 10 100pds
Pec Deck 3 10 90pds
Lateral Dumbell Raises 3 10 25
Military Press 3 10 95
Tricep Pushdown 3 10 50

Carido I useually run for about 45 min plus

Then I head back in the wieght room and do
Seated Row 3 10 80
Lat Pull Down 3 10 90
Low Back Extensions 3 10 50
Leg Extension 3 15 150
Leg Curls 3 10 80
Toe Raises 3 10 200
Bicep Curls 3 10 35
Super Sled 3 20 250

zizou10-5
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Posts: 158
Joined: 04 Jan 2006, 08:13

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that is fine bcps it is in the middle of strength n muscular endurance.For more exercises us hould go to bodybuilding.com for the proper form with spome pics as well. Also for ur calve raises does thew wieight of the dumbell matter?

Konqwest
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Im not sure, when we do toe raises we have a machine for it

Mulatto_Magic
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Location: ~Canada~

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I think you should ask a proffesional...like you team trainer if you have one
~`Legend In The Making`~

Konqwest
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My trainer did give me this

My school trainer but he is not very soccer oriented

B Heck
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Joined: 21 Apr 2005, 16:40
Location: Washington state

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The leg exercises should involve more compound movements like squats or lunges. Leg extensions and leg curls have very little carry-over to sports specific strength. More core strengthening exercises are needed to strengthen the abs and obliques. Look into making this plan more progressive by reading up on periodization if you can. A great book for this is "Periodization Training for Sports" by Tudor Bompa.

Mulatto_Magic
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There also many websites that have work out plans for every muscle that a football player is required to have make a post about that :D
~`Legend In The Making`~

Konqwest
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^links?

J
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Location: Massachusetts, USA

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B Heck wrote:The leg exercises should involve more compound movements like squats or lunges. Leg extensions and leg curls have very little carry-over to sports specific strength. More core strengthening exercises are needed to strengthen the abs and obliques.
B Heck, do you think that by me doing leg extensions or leg curls, its actually woking in a negative way towards my sprinting, running, and movement? Or do you think it is actually helping somewhat? I dont want to be wasting my time with it if it is working in a negative way. Whats you're opinon on it?

B Heck
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Location: Washington state

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J wrote:do you think that by me doing leg extensions or leg curls, its actually woking in a negative way towards my sprinting, running, and movement? Or do you think it is actually helping somewhat? I dont want to be wasting my time with it if it is working in a negative way. Whats you're opinon on it?
Extensions and curls help somewhat. For most people they will do some good. In my opinion, squats and lunges would be better. For someone with an ACL injury, some studies suggest that extensions and curls might be bad.

http://www.ejbjs.org/cgi/content/abstract/75/5/732

Putting all theory aside, the first leg exercises I ever did were extensions and curls. I got pretty good at them but my leg development really took off when I learned to squat. The curls and extensions only built up the large quads and hamstring muscles that act on the knee. Running involves lots more muscles in the legs acting on multiple joints. The power part of a step involves mostly hamstrings and glutes acting through the hip joint. Hence, squats are a better way to strengthen leg muscles since you have to use all of those muscles. Lunges are good for strengthening things in an assymetrical way that also provides benefits.

J
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Location: Massachusetts, USA

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Thanks alot man, i appreciate the info.

J
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btw, do you know of any websites that show good technique for doing squats or lunges?

B Heck
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J wrote:btw, do you know of any websites that show good technique for doing squats or lunges?
http://www.exrx.net/WeightExercises/Qua ... Squat.html
http://www.stumptuous.com/cms/displayarticle.php?aid=54
http://www.deepsquatter.com/strength/ar ... nrodt1.htm

video of a flawless, high bar, squat - http://www.joeskopec.com/dontstealbandw ... mplatz.wmv

video of a medium stance, low bar, power squat - http://www.joeskopec.com/fred.mpg

Side view - http://www.joeskopec.com/joeskopecsquatform.mpg

mpcarres14
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My god, did that first guy lift 585 pounds 22 times? That's insane!

Also, if you are just starting to do squats, use a squat stool until you master the technique. I still use one just for the feeling of security, I could never adjust to lifting without one.
God damn brewery!!!

B Heck
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mpcarres14 wrote:My god, did that first guy lift 585 pounds 22 times? That's insane!
That was Tom Platz with 495, I think, I see 5 plates. The guy in the black tank top who helps Tom back to the rack is Bill Kazmaier, the strongman legend. The old guy who shows up near the end to Tom's left from behind the curtain is Fred Hatfield, the star of the 2nd video I linked to. In that video, Fred is 46 years old, about 250 pounds, and squatting a world record 1000+ pounds. Fred's video is from a contest 20 years ago held in Hawaii.

I saw Tom guest pose at the first bodybuilding contest I ever saw. I heard he could squat 315 for 10 minutes so I decided to try to squat 315 for 30 reps. It took almost a year to go from about 12 reps to 30. One of the most painful things I have ever done. Everything after 20 feels like your legs and glutes are on fire.

When you mention a squatting stool, that sounds like box squats. There are lots of good training articles about box squats on the web. For anyone interested, just put "box squats" into google.

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