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  1. #1
    Registered User Mr.Mexican's Avatar
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    Workout routine for a soccer player?(reps)

    Alright i dont know wat to do, i want to cut down to 170 im at 196. I have pretty good cardio routine going on, i just can figure out wat to do for my lifting. Should i workout my muscles once or twice a week.

    once a week would look something like:
    Mon= Biceps/Back
    Wed=Chest/triceps
    Fri=Legs/shoulders

    or twice a week
    Sun=biceps/back
    Mon=chest/triceps
    Tuesday=Legs/shoulders
    Wed=Biceps/back
    Thursday=Chest/triceps
    Fri=Legs/shoulders.
    Sat=

    which one would work best for losing weight, but at the same time maintaining a good amount of muscle. or any comments suggestions?
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  2. #2
    Registered User Mr.Mexican's Avatar
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    bump, any1?
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  3. #3
    Registered User Matt B's Avatar
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    Don't lift that much if you're serious about your soccer. Trust me here, I play as well and trying to do bodybuilding and soccer at the same time is just asking for trouble. You will be fatigued from the combination of training and weight lifting whether you know it or not and your performance on the pitch will suffer because of it. If you just play for the socialising or fun though, then go for it.
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  4. #4
    Hi. Vermonta's Avatar
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    Power Cleans 5x3
    Squat 5x5
    Bench 3x5
    Bent Over Barbell Row 5x5
    Lunges 3x8
    Barbell Step Ups 3x8
    Bicep Curls 3x8

    Do that twice a week with two days inbetween at least.
    "All we have to decide is what to do with the time that is given to us." Gandalf The Grey
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  5. #5
    Registered User Mundy's Avatar
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    Sesssion A (Monday)

    Power Clean 3x5
    Squat 3x5
    Bench 5x5
    Row 5x5

    Session B (Thursday)

    Deadlift 3x5
    Nordic lower (long eccentric, assisted concentric) or GHRs 3x as many as you can.
    Incline bench/oh press 5x5
    chinup/pullup 5x5/3x8


    If you want, which you probably do, you can stick bicep curls in for teh egoz!!
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  6. #6
    Registered User Mr.Mexican's Avatar
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    thnx guys, anyother comments/idea/suggestions
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  7. #7
    Registered User titty's Avatar
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    hahahahah lifting for football (soccer) dont make me laugh lol
    just lift
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  8. #8
    Registered User Mundy's Avatar
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    Originally Posted by titty View Post
    hahahahah lifting for football (soccer) dont make me laugh lol
    Seriously, are you ****ing stupid?
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  9. #9
    Registered User kbouw's Avatar
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    Mr. Mexican

    For a soccer athlete, you would need to follow along the guidelines of Mundy's workout.

    As a soccer athlete, you need to focus on Compound Exercises (i.e., exercises that recruit multiple muscle groups) for both upper body and lower body.

    The lower body should be of primary concern since that is used for most of the activity in soccer. The compound exercises (i.e., squats, deadlifts, etc.) for your lower body will help you not only increase your ROM for those movements, but also increase the muscular strength & endurance of your Hamstring, Quadricep, Glute, & Gastrocnemius(calves). This is essential in soccer because of the constant jumping for head balls and the power transferred throughout your leg for kicking whether it be a pass or shot.

    For upper body, not alot of emphasis should be put on it since soccer is a primarily lower-body & cardiovascular enduring sport. Although, i would still stick to compound exercises for the upper body (i.e. Bench Press, Power Clean, etc.) which will help to an extent since soccer players have throw-ins.

    Your goal should not be to "Build Muscle" though because serious long-durations of cardio & building muscle cannot co-exist. After 60-70% of MHR, your body switches from fat sources to carbohydrates and after those have been depleted, it then turns to your lean muscle tissue for energy which is a large part of why soccer players are "lean/fit" and not bulky. Your goal should instead be to build endurance/strength from compound exercises in the lower/upper-body to compliment your cardiovascular endurance (whatever your workout may be) in the sport.

    (P.S. I would do a 3-day split routine rotating workouts each week. For example, have a Workout "A" & Workout "B" in which week 1 will be A/B/A and week 2 will be B/A/B)

    Hope that helps and if you need anymore detail feel free to message me through the forums. Good luck in your season!
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  10. #10
    Registered User Mr.Mexican's Avatar
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    Originally Posted by kbouw View Post
    Mr. Mexican

    For a soccer athlete, you would need to follow along the guidelines of Mundy's workout.

    As a soccer athlete, you need to focus on Compound Exercises (i.e., exercises that recruit multiple muscle groups) for both upper body and lower body.

    The lower body should be of primary concern since that is used for most of the activity in soccer. The compound exercises (i.e., squats, deadlifts, etc.) for your lower body will help you not only increase your ROM for those movements, but also increase the muscular strength & endurance of your Hamstring, Quadricep, Glute, & Gastrocnemius(calves). This is essential in soccer because of the constant jumping for head balls and the power transferred throughout your leg for kicking whether it be a pass or shot.

    For upper body, not alot of emphasis should be put on it since soccer is a primarily lower-body & cardiovascular enduring sport. Although, i would still stick to compound exercises for the upper body (i.e. Bench Press, Power Clean, etc.) which will help to an extent since soccer players have throw-ins.

    Your goal should not be to "Build Muscle" though because serious long-durations of cardio & building muscle cannot co-exist. After 60-70% of MHR, your body switches from fat sources to carbohydrates and after those have been depleted, it then turns to your lean muscle tissue for energy which is a large part of why soccer players are "lean/fit" and not bulky. Your goal should instead be to build endurance/strength from compound exercises in the lower/upper-body to compliment your cardiovascular endurance (whatever your workout may be) in the sport.

    (P.S. I would do a 3-day split routine rotating workouts each week. For example, have a Workout "A" & Workout "B" in which week 1 will be A/B/A and week 2 will be B/A/B)

    Hope that helps and if you need anymore detail feel free to message me through the forums. Good luck in your season!

    thnx brah helped alot
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