TJ's Summer Soccer Training

[tjisgonnabbig]

Hey everyone, I am TJ and I am a soccer player at a small private college. I start at center -mid for my team, but definitively will lose my spot if I do not train hard this summer. Personally, I really don't even understand how I got so much playing time last year. Though my ball skills and vision are great, my physical fitness is pathetic. I am as slow as an offensive lineman, 20 pounds heavier than most center-mids and the average 14 year old on this website has better lifts than me. Coach says I have the potential to become one of the best players in our conference, but must improve both my speed and endurance dramatically. I have 14 weeks until the season start and plan on training hard until then. I am going to involve a range of exercises into my workouts such as: I have to choices - To workout hard and continue to be a starter, or to let coach find someone else to replace me.

GOALS

MILE TIME
Start:
Current:-
Goal:[b] <5:45


[b]BENCH PRESS
Start: 135x5(160x1)
Current: -
Goal:140x10(185x1)

BEEP TEST
Start: 7.1 - (June 2010)
Current: -
Goal: 12.0

45 MIN DISTANCE RUN (ON TREADMILL):
Start: -
Current: -
Goal -6.2 miles


WEIGHT
Start: 186.4
Current:
Goal: 165

**NOTE** - These are my long term goals and are not the only areas I am looking to improve but rather the ones which I will be acquiring most of my motivation from. As well, I will be making smaller goals/tasks, in which I will set to complete in the next 2 weeks

SCHEDULE

MONDAY/THURSDAY
Weightlifting -morning
Plyometric workout - evening
P-90x Ab Ripper -evening
TUESDAY/FRIDAY
Weightlifting - morning
45 min run (treadmill)- evening
WEDNESDAY
Weightlifting - morning
1 mile timed run (outside) - evening
P-90x Ab Ripper - morning
SATURDAY/SUNDAY
REST
Beep Test - every other weekend


**Will also be playing on an adult league soccer team and will incorporate separate soccer specific training into my schedule sporadically.

NUTRITION
2,200 Calories - 500 below calorie intake that is suggested for maintaining 185 lbs.
40% Carbs/40% Protein/20% Fat

[tjisgonnabbig]

TENTATIVE WEIGHT LIFTING SCHEDULE

MONDAY - SHOULDERS/CALF
1. DB Shoulder Press
2. EZ Bar Upright Rows
3. Front Lateral Raise
4. Rear Delt (each arm)
5. Calf - Seated Calf Raises

TUESDAY - BACK/HAMSTRING
1. BB Dead Lift
2. Machine - Seated Back Rows
3. Machine - Lat Pulldown
4. DB Shrugs
5. Hamstring - Hamstring Curl

WEDNESDAY - CHEST
1. DB Flat Bench Press
2. DB Incline Press
3. DB Flyes
4. DB Incline Flyes

THURSDAY - LEGS
1. Calves - Machine - Seated Raise
2. Calves - DB Standing Raise
3. Legs - Machine -Leg Press
4. Legs - Machine - Leg Extensions
5. Legs - DB Lunges

FRIDAY - BICEPS/TRICEPS
1. Biceps - EZ Bar Wide Grip
2. Biceps - EZ Bar Short Grip
3. Biceps - Concentration Curls (each arm)
4. Triceps - DB Lyring Extentions
5. Triceps - Incline Press
6. Triceps - Push Down

**all reps of 15,12,10,and 8**

TENTATIVE PLYOMETRIC SCHEDULE

Coming Soon..

[tjisgonnabbig]

Small Goals for 5/16/11-5/29/11
1. Not to exceed 2,400 calories any day
2. Not to skip any lifting workouts
3. Complete Beep Test, Mile workout(x2) and 45 minute treadmill runs (x4)
4. Lose 4lbs (Weight=186.4)

Picture of 1st day was taken, but I need to find the cord that goes to the camera to post up here.

DAY 1 - Overview

LIFTING - SHOULDERS/HAMSTRINGS

Shoulder Press
(60)30lb x 15
(70)35lb x 12
(70)35lb x 10
(70)35lb x 8

EZ Bar Seated Rows
EZ+(30)15lb x 15
EZ+(30)15lb x 12
EZ+(35)17.5lb x 10
EZ+(35)17.5lb x 8

Front Lateral Raise
(24)12lb x 15
(30)15lb x 12
(30)15lb x 10
(30)15lb x 8

Rear Delt (each arm)
30lb x 15
30lb x 12
30lb x 10
30lb x 8

Calf - Seated Calf Raise
(70)35lb x 15
(70)35lb x 12
(70)35lb x 10
(70)35lb x 8

CARDIO
25 min(of 63 min) - P90x Plyometric Video
10 min - various experimental plyometric exercises for future workouts

NUTRITION
1,919 Calories
57.1g Fat = 27%
177.0g Carbs = 36%
171.2g Protein = 36%

** I did not calculate these nutrition stats until the next day, should have done it the night before. If so I would have ate a grilled chicken sandwhich and my nutrition would have more than likely reflected close to my desired goal for the day (40%carbs/40% Protein/20% Fat)

[tjisgonnabbig]

DAY 2 - OVERVIEW

WEIGHTLIFTING - BACK/HAMSTRING

Seated Rows - Machine
75lb x 15
90lb x 12
90lb x 10
105 lb x 8

BB Dead Lift
155lb x 14 (lost grip)
155lb x 11 (lost grip)
155lb x 10
155lb x 7 (lost grip)

DB Shrugs
35(70)lb x 15
35(70)lb x 12
40(80)lb x 10
40(80)lb x 8

Lat Pull Down - Machine
90lb x 15
90lb x 8 (bad grip)
90lb x 10
105lb x 7

Hamsting Curl
75lb x 15
75lb x 12
75lb x 10
75lb x 8

CARDIO
Run 2.2 miles on treadmill - 20:09 - 369 calories
- This was a failed run, I was supposed to run 45 min. It seemed as if the treadmill at my house was going faster that it said. I know I ran faster than a 9min mile. Either way, I quite, I was tired and mad sore from Plyometrics and my leg exercises.

NUTRITION
2,396 calories
68.4g fat = 24%
244.1g carbs = 38%
240.5g protein = 38%

*closer to my desired diet(40 carb/40 prtoein/ 20 fat) but ate more calories that I wanted.

DAY 3 OVERVIEW

WEIGHTLIFTING - CHEST

DB Chest Press
45(90)lb x 15
45(90)lb x 12
45(90)lb x 10
50(100)lb x 8

DB Incline Press
35(70)lb x 10
35(70)lb x 8
30(60)lb x 10
30(60)lb x 7

DB Flyes
20(40)lb x 15
25(50)lb x 12
25(50)lb x 10
30(60)lb x 8

DB Inlcine Flyes
15(30)lb x 15
20(40)lb x 12
20(40)lb x 10
20(40)lb x 8

** Note: My soulders/back were relly sore from my previous workouts. I may switch up my schedule to do chest on thursday and legs on wednesday.

CARDIO
Nothing - was supposed to time my mile - too sore

NUTRITION
2,223 calories
109.5g fat= 41%
147g carbs = 24%
207g protein = 34%
** Note: I ate a half of a rotiserrie chicken which I was unaware of all the fat inside of it until I looked it up online. As well I was guilty of eating peanutbutter, which also contained alot of fat.

OVERALL - I was ver sore and somewhat miserable these last few days. I have been able to go to the gym, but have failed to meet my cardio expectations. I will have to take it slow for the next week or so, to let my body adjust to the standards which I want it to train at.