Football

[DJNS]

Hi Guys

From the UK, so for some of you, you may refer to it as Soccer.
Anyhow, just a quick one to request some guidance / advice on how to go about getting in shape and good condition and the most effective exercises not only to strengthen but also improve fitness.

Basically, Im not after only a look, but also the fitness to go with it. Im currently around 80KG, and play three times a week whilst also attending the gym three times a week with one rest day fitted in. Main goals are to strengthen up and add stamina.

Any help much appreciated..

 

[Tao walker 2005]

jump squats holding DB's to help w/ heading home corners
side to side ski jumps to help you side step a hairy gorilla defender
Lunges
DB step ups
bridges
I read somewhere that leg adduction excercises will help prevent groin injuries

 

[DJNS]

Hey guys

Started a new programme at the gym involving alot of CV work such as the running / interval training and biking uphill etc. but to be fair she wasnt too clued up on the weights side of things and how to go about building strength all-round which is necessary..

Just giving the thread a bump to see if any of you guys have fresh ideas..

 

[frenchbeauty]

DJNS,

You said you want to add strength and stamina at the same time... This will be VERY hard to accomplish, for what I hear/know. You should focus on working on your strength in the off-season, and work your endurance/stamina right before/ during your soccer season.

Hope that helps.

 

[Quagmire911]

What Frenchbeauty said- it is harder to gain strength, size especially, during periods of doing a lot of intense exercise.

However, that doesn't mean you can't try!

By the sounds of things you have the endurance/stamina side covered. That leaves strength. I may be wrong, but you didn't mention weight gain, so I won't assume that as a prioity. You should wait until the offseason for that anyway.

Strength wise if I were you I would do a low volume two day routine, the CNS is getting worked fairly hard as it is from the football. Something such as:

Day One

Squats 2x6
Stifflegged deadlifts OR good mornings 2x8
Glute ham raise/Reverse hyper/Pullthroughs-3x10 -OPTIONAL *
Ab work 3x10 - Leg raises, weighted leg raises, rollouts...Pick one.

Day two

Incline bench press 2x6 - I would do this on a bit of an incline if you can. It is safer. Just do normal bench press if you can't.
Chinups 3x...-Do as many reps as you can, but keep 1-2 in the tank.
Dumbbell overhead press 2x8
Tricep exercise 3x10- Optional- Pushdowns/skullcrushers...pick one and do it if you feel the need.

That's a rough two day that will net you some strength gains. There are some other good ones over on www.ironaddicts.com.

Really focus on making strength increases on the first main exercise of the day. Add reps and weight slowly on the other exercises- the progress will come. Once you can do 70kg for 2x6 on squats in good form, try 72.5kg for 2x6 the next week.

DON'T go to failure unless it is an accident. Always leave 1-2 reps in the tank. So if you do 70kg 2x6, if you really had to you would be able to get another 1-2, but don't.

As an example 2x6= 2 sets of 6 repetitions

*Do one of these if you can. You'll probably have the pulley to do a pullthrough in your gym. This is a pullthrough: http://asp.elitefts.com/qa/default.asp?qid=33909&tid=104

Look here for other exercises you don't know:

http://asp.elitefts.com/qa/default.asp?tid=51

Good luck.