New Situations: New Plan

[LegendBoy]

I now play soccer 2 hours on Tuesday, Thursday, Saturday....

I got like trials, and pre-season when I join a team. So at the moment I am still doing weights on my Mon, Wed, Fri split.. Also still the 45min in the morning..

I intense soccer I worked out 900 calories burnt in 2 hours. Mad more carbs for me ...

How is this sound?? I feel I might get burnt out and tired though...

 

[LegendBoy]

Welll this is my schedule to make it easier for responses.

Monday-

Low Intensity 45min treadmill..... Burns out 300cal including 10min walk to gym and back
Weight Session- Legs.......Burns 200 cals

Tuesday-

6.5mins on row machine... Burns about 80 cals
2 hours soccer...... Burns 900 cals

Wednesday-

Low Intensity 45min treadmill..... 300 cals
Weights session- Chest, Shoulders, Tricep.... Burns 200 cals

Thursday-

2hours soccer.... Burns 900 cals

Friday-

Low Intensity 45min Treadmill.... Burns 300 cals
Weight Session- Back, Biceps.....Burns 200 cals

Saturday

2hours soccer.... Burns 900 cals.

Sunday

Rest



Can I maintain my muscle at least?
My maintenance intake is 15*156pounds=2340 cals..

So what ups now. What needs to be done...

 

[Quiksilver]

You may wear yourself down...There's alot of running in there.

I'm pretty athletic, but just looking at schedule is depressing. If you're interested in putting on muscle and looking to put maximum effort into each workout, it might be hard doing so much cardio a week.

If I were in your shoes, I would drop the Monday 45minute jog to 10 minutes. By doing this, you allow yourself more energy for Squatting, which will undoubtably help your soccer.

Also, lose the Tuesday Rows. There's really no point for this before 2 hours of soccer.

Other than those it looks fine. If I felt that was still too intense I would drop the jogging from 45 minutes to 30. Realistically, the Weights plus Soccer is enough to accomplish any fitness goals you want, the rest is fatiguing you and might even be reducing performance in soccer practice/games.

Up to you bro

P.S. move either shoulders or triceps to monday.

 

[LegendBoy]

Thanks for the reply.. Though the 45min is a walk.. By no means a jog ..

The 6.5mins is just a slow build up I want to get it too 20mins eventually and its around 11am.... Soccer is at 6pm

 

[LegendBoy]

70km South of Sydney... Illawarra...

 

[dj ben2]

Welll this is my schedule to make it easier for responses.

Monday-

Low Intensity 45min treadmill..... Burns out 300cal including 10min walk to gym and back
Weight Session- Legs.......Burns 200 cals

Tuesday-

6.5mins on row machine... Burns about 80 cals
2 hours soccer...... Burns 900 cals

Wednesday-

Low Intensity 45min treadmill..... 300 cals
Weights session- Chest, Shoulders, Tricep.... Burns 200 cals

Thursday-

2hours soccer.... Burns 900 cals

Friday-

Low Intensity 45min Treadmill.... Burns 300 cals
Weight Session- Back, Biceps.....Burns 200 cals

Saturday

2hours soccer.... Burns 900 cals.

Sunday

Rest



Can I maintain my muscle at least?
My maintenance intake is 15*156pounds=2340 cals..

So what ups now. What needs to be done...

you can easily maintain ur muscle with that schedule but youve got alot of endurance exercises in there. you should shorten them and make them tougher like high intensity treadmill for 8 mins or something helps muscle growth more

 

[Skilla_Staz]

Soccer requires endurance. He needs the endurance conditioning in there.

I'd do your exercise in the morning, and your lifting at night. Otherwise one or the other is going to suffer. Stick with a 3 day split, much like you would otherwise

Squat, Bench, Deadlift.