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  1. #1
    Registered User santic121's Avatar
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    Santics soccer / fitness journal

    I have played soccer most of my life and play at a fairly respectable level. However i want to improve my level of play, my overall fitness and to start playing regular first team soccer this season. Last year i captained our reserve grade side and had a few appearances off the bench but never made a starting spot. I have put a lot of time into my pre-season fitness and it has started to pay dividends. but i want to continue the progress i have made and continue to play well.

    Current gym stats:
    Squat: 265 3x5
    DL: 310 3x5
    Cleans: 155 3x5
    BP: 190 3x5

    I also have soccer training on tuesday and thursdays, with a game/trial game on sundays, and occasional set piece/ formation work on saturdays.
    At the moment im going to the gym wednesday and fridays. with saturday and mondays as rest days.

    My diet has definatly improved in the last six months, due to the large amount of cardio im doing, i try to get my pro/carb/fats ratio around the 40/40/20 mark and consume around 2100-2400 calories a day.

    I also go to uni and work 20 hours a week part time so sometimes in this blog i may have to sacrifice certain things due to time restraints.
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  2. #2
    Registered User santic121's Avatar
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    8/3/12
    Soccer training at night, due to massive amounts of rain the grounds where closed so we went for a road run instead.
    Jogged around 50-60% for 3.5km, slight break as we waited for everyone to catch up and walked about 100m to a base of a hilly road. then ran up that at 80% for around 500m to the top. walked down to the bottom and then went at a much faster pace 60-70% for the trip back to the grounds.

    Was very pleased with my effort as i won the run up the hill and the jog back to the ground.

    bit dissappointed we didnt get to have anytime on the ball ahead of our game this weekend. but not much you can do with the amount of rain we have had.

    9/3/12
    Woke up quite fatigued today which is a bit unusual for me, still went to the gym and did an upper body routine and some stretching. but struggled being on my feet for 8 hours at work. not sure what i can put the drowsiness down to, might have to up may carbs after longer runs to sustain myself better

    If you have any questions about soccer as well. feel free to ask
    Last edited by santic121; 03-09-2012 at 04:07 AM.
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  3. #3
    Registered User santic121's Avatar
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    10/3/12
    Was my rest day. just did some light stretching

    11/3/12
    Had a trial match today, got to start in first grade which was good, and i played a solid game where we won 2-0. was pretty happy with our overall performance, and the coach was pleased with my work so hopefully i can start the season in first grade
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  4. #4
    Registered User Rafridill's Avatar
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    Good work! I share the same thing soccer vise
    keep it up!
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  7. #7
    Registered User santic121's Avatar
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    Originally Posted by Rafridill View Post
    Good work! I share the same thing soccer vise
    keep it up!
    Cheers man. cant wait for the season to start

    12/03/12

    Had a rest day with some stretching and a light jog to loosen up from the game yesterday, bit sore but not too bad.

    13/03/12

    Training tonight was difficult, consisted of some speed work, as well as quick ball work which involved lots of short sprints. We then finished with a game of 7v7 in a 30x30 square with either one or two touch passes. was pretty wrecked after that but was a good session and i trained pretty well.

    14/03/12

    Woke up and was a bit lathargic today. went to the gym and knocked out a session but wasnt overly happy with it.
    Bent over rows 65kg 3x8
    wide grip pull ups 3x8
    Dips 3x8
    BP 75kg 3x5

    Focusing mainly on my upper body at the gym and my lower body at soccer training. may chuck in the occasional deadlift/clean for explosive power but i try not to get my legs too tired as we are still doing speed and agility work at soccer
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  8. #8
    Registered User santic121's Avatar
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    15/03/12

    Had a good training session at the ground focusing on first touch, and simple movement. We played for about 90 minutes when we finished and i then went and jumped into the third grades training for a bit of extra fitness.

    16/03/12

    Woke up quite sore today from a busy three days and decided to skip my gym workout and just do a quick 5k run.
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  9. #9
    Registered User santic121's Avatar
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    17/03/12

    Had a rest day today and went out for a couple of drinks. nothing too crazy to write home about

    18/03/12

    Had another trial match today, i played first grade again which was good. We won 6-0, still yet to have a goal conceded. defiantly wasn't my best game, had a new guy in the back line which didn't help and was a bit out of position at times. but its hard to judge the game from my perspective simply because we didn't see a lot of the ball.
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  10. #10
    Registered User santic121's Avatar
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    19/03/12

    Woke up and wasn't very sore which was good considering i had a late challenge committed on my which bruised my ankle a bit. was a rest day and didnt do much, just some stretching.

    20/03/12

    Had training today, quite a few of the first grade guys where absent due to little knocks and niggles. so we had a brief but quite hard sprint session. then combined all the grades and had a small field game. I think i have improved quite a bit as things where frustrating me alot more then last year, so my own standard has possibly risen. Felt sharp doing the sprints and was one of the quickest.
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  11. #11
    Registered User kevman0154's Avatar
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    Good stuff Bro keep it up..hope to get my Journal started too

    Whats your level of play? and where are you from where they call stuff grades? i never heard that term in my life...hhaah Keep it up

    one ball player to another..
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  12. #12
    Registered User santic121's Avatar
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    Play in what would be considered the fourth tier of Australian soccer. But looking at our squad, we will have a real good shot at promoting into the next level this season

    Grades are what you split your squad into. generally you have a first grade squad which consists of your best players, then reserves then third grade.

    So basically you have roughly 45 guys split into 3 teams that all play on the same day with first grade being the final match.

    21/03/12

    Woke up very sore from the sprint training we did on tuesday. my legs had doms like a squat and DL day so i decided to forgo the gym today and focus on my uni work and recovery.

    22/03/12

    Found out the teams for sunday and i start in first grade again. so hopefully the hardwork im putting in is showing off. We then started training and had a 30x30 square with 7v7 and one or two touch pass possession soccer. after about 40mins we chucked some goals in either end and had attack vs defence. played pretty well. made a couple of sloppy passes but pressed extremely well, won all my tackles and even spun a few people. pretty happy with my performance. and i cant wait for sundays game.
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  13. #13
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    They have Promotion Relegation in AZ? woah i never knew?
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  14. #14
    Registered User santic121's Avatar
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    Its not an overly official system due to there being only one national competition. but each state/region has their respective federations that compete within each other. Im not sure if other federations have a promotion relegation system but we certainly do.

    23/03/12
    Legs are still fatigued and definatly not close to 100%. went for a light jog and did some stretching but skipped the gym.

    24/03/12
    Just went to work and had a rest day before the game.

    25/03/12
    Game day! playing against an unknown team who play in a different federation. was a bit anxious to see what level they played at. We started the first half very poorly and played pretty much the worst soccer i have seen us play in quite a long time. i was subbed with 5 mins to go in the first half so the coach could have a seperate word to me. The half time talk was interesting watching the senior guys get yelled at for the first time. but we all understood why and we definatly needed the lift. Five mins into the second half and one of their players made a spectacular run beating 3 defenders and scored a screamer of a goal. everyone started to wake up after that and our passing and pressing definatly improved. another 5mins after the goal i went back on and was told if i wanted this first grade spot i would have to earn it. And thats exactly what i did.
    I went out and won every header i contested in. was first to everything and made five or six great tackles. my passing started to improve as the game went on. we scored a goal back from a free kick, and i had a direct hand in the second as i made a tackle on halfway and released our winger, who crossed it into the box where our forward finished with a side footed volley.
    We scored again after another 10mins from a corner and our fitness started to dominate the other team as we took firm control on the game and knocked it around creating some nice chances in the last 15 without netting any of them.
    Was a much better second half and the coach congratulated me on going out and performing when i needed to which was nice.

    26/03/12
    Woke up with a cork in me left thigh just above the knee. struggled to walk around and didnt do much the entire day. Jumped into a hot cold shower for 20mins which seemed to help.

    27/03/12
    Fair few of the boys had knocks today from the weekend and didnt train. so we had a light session of some basic skill work and some shooting practice. didnt do anything for fitness.
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  15. #15
    Registered User santic121's Avatar
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    28/03/12
    Cork in my thigh still giving me a bit of discomfort, went for a slow 5k just to loosen up. been focusing on uni mid terms coming up so didnt hit the gym.

    29/03/12
    Had training tonight and was a vast improvement on tuesdays. went back to small sided one and two touch football. its hard work and frustrating at time. but we look good when we play the short sharp stuff and definitely makes a difference.

    30/03/12
    Had a very busy work day moving bulky goods for 8 hours. was a good legs hit out but not the structured workout im used to. was good to do though.

    31/03/12
    Had a rest day and thats exactly what i did, an easy day at work and now just sitting back and doing a bit of study
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  16. #16
    Registered User santic121's Avatar
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    1/04/12
    Game day! Played the first round in the cup, we started fairly slowly again but soon got into the swing of it. 30seconds from half time i pounced on a loose ball from the back, took one touch and sent an absolute rocket into the top right corner from 35yards out. stoked about the finish as it was my first first grade goal as well. The half time whistle sounded and the coach gave us instruction to hold a higher line on the field and to push up more from the back. we started to implement this tactic and ended up knocking in another 3 goals by full time. final result saw us run out 4-0 winners. happy with my performance and very happy with the goal
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  17. #17
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    2/04/12
    Woke up without much soreness in the legs which was good. did some body weight stuff while studying, not overly organised or anything like that.

    3/04/12
    Had training tonight. had two goals set up 40 yards from each other and had attack vs defence in a 6v6 game. The defenders absolutely outclassed the attackers and where winning 8-0 at one point. the defenders then had two guys removed so that it was 4v6 and even then we performed quite well.
    we then finished with some shooting practice which is always enjoyable. been hitting the ball well lately and that continued. we chucked in a few crosses and a little bit of wing work and that was the end of it. was a good session and everyone pulled up pretty well from the weekend.
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  18. #18
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    04/04/12
    Studying for my mid semester exams is taking its toll. luckily i only have one more after today

    05/04/12
    Had a light hour session at training today as a fair few people where absent due to going away for the easter break. bit fatigued from uni but am on break now so will have plenty of time to hit the gym up again and regain my strength
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    06/04/12
    Just an easy 5km run today. was feeling good and upped the tempo considerably for the last 1.5km of it and came home very strong. was a good run

    07/04/12
    Just worked today. went down to the gym for the first time in awhile and it was closed. ruined my day, so i went home and just did some bodyweight stuff.
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    08/04/12
    didnt do anything today as it was easter sunday. just relaxed with the family.

    09/04/12
    Gym was still closed today so did some dynamic stretching and body weight exercises.

    10/04/12
    Had training tonight and played a small sided game and finished with some shooting. back was a bit tender to start with and i had to stop near the end as it was having spasms. in a fair bit of pain and still quite sore.

    11/04/12
    Woke up with my back still in quite a bit of pain. Went and had a deep tissue massage and layed in a spa bath for an hour aswell. feels a bit better and i hope im fine to train tomorrow night.
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  21. #21
    Registered User DRSoccer5's Avatar
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    Nice work! I'm playing in a league now, fairly competitive, not as high a level as I've played in the past, but its not a joke either. Trying to get back into soccer specific conditioning. I'm usually one of the fastest on the field but stamina is becoming an issue for me. I also run a decent amount (goal lately as been 50+ miles a month) but it defintely doesn't translate on the field.
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    Registered User santic121's Avatar
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    Originally Posted by DRSoccer5 View Post
    Nice work! I'm playing in a league now, fairly competitive, not as high a level as I've played in the past, but its not a joke either. Trying to get back into soccer specific conditioning. I'm usually one of the fastest on the field but stamina is becoming an issue for me. I also run a decent amount (goal lately as been 50+ miles a month) but it defintely doesn't translate on the field.
    I would suggest doing HIIT as it translates better to on field soccer scenario's. generally when the season is over i do a bit of stamina training and hit the gym then in pre season i start hitting the sprints and hills
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  23. #23
    Registered User santic121's Avatar
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    12/04/12
    had training tonight. decent hit out and getting ready for the first game of the season. looking forward to sunday.

    13/04/12
    Just had work and went out for a couple of drinks afterwards did a bit of stretching to help my back, still quite tender though.

    14/04/12
    Just did a lot of stretching for my back as its still troubling me. its starting to frustrate me and i certainly hope its fine for tomorrow

    15/04/12
    Game day! woke up with my back still sore and its starting to annoy me. had a big warmup and a lot of heat rub and it warmed up and didnt hurt too much. we started the game very well with a quick fire goal after almost 15seconds. however 5mins later we had a cheap goal scored against us when our keeper came for a cross and fumbled it into their forward who toe-poked it in. We didnt drop our heads at all and start to lift and play solid and tight football. i played quite well and made a few well timed tackles. after another 15mins we knocked in a second goal, with 5 mins to go in the half a lovely cross was met with a flying header and we walked into the sheds at halftime leading 3-1
    After half time we lifted again and started to slot in a few more goals, we started to play a bit sloppier due to our lead which now stretched to 6-1. however we stayed resolute at the back and the score line didnt change despite numerous chances at both ends. a very nice way to start the season and looking forward to playing again next week
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  24. #24
    Registered User footmenrow's Avatar
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    Just a question, are you a centre back?
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    Registered User santic121's Avatar
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    Yeah play as a centre back.
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    Registered User santic121's Avatar
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    16/04/12
    Had a rest day today, not much to write home about.

    17/04/12
    Went to the gym for the first time in a month. Going to have to start going a lot more often, may consider a different variation of push/pull in a quick 45min workout to just hit my upper body.

    BP 70kg 5x5 (very dissappointed with this)
    OHP DB 20kg 3x8
    Dips 3x8
    WG P/U 3x8
    Seated Row 3x8 (cant remember the weight, was still pissed at my bench)

    Overall was kinda what i expected, so long without hitting the gym and obviously gains will be gone. just proves i need to start hitting a lot more consistantly
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  27. #27
    Registered User DRSoccer5's Avatar
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    How often do you usually incorporate lifting into your workouts? At the moment I've only been playing once a week so I lift quite a bit as well as the running I mentioned before. Hoping to get into a more structured league over the summer and want to start to prepare. Where I live now is very flat but next month I will be moving and have the opportunity to hit the hills as often as I'd like.

    My game last Sunday ended our season in the first round of the playoffs. Lost 5-4 in overtime but came back from being down 3-1 at half. I slid over to center back from my normal right back position for this game but was never really comfortable there. Looking back though, I made some solid plays and was left stranded with a 2 on 1 for the tying goal and a 3 on 1 for the winning OT goal. Preaching defense was not enough to get us through this game. Didn't help that it had been 2 weeks since our last game because of Easter.
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    Registered User santic121's Avatar
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    Originally Posted by DRSoccer5 View Post
    How often do you usually incorporate lifting into your workouts? At the moment I've only been playing once a week so I lift quite a bit as well as the running I mentioned before. Hoping to get into a more structured league over the summer and want to start to prepare. Where I live now is very flat but next month I will be moving and have the opportunity to hit the hills as often as I'd like.

    My game last Sunday ended our season in the first round of the playoffs. Lost 5-4 in overtime but came back from being down 3-1 at half. I slid over to center back from my normal right back position for this game but was never really comfortable there. Looking back though, I made some solid plays and was left stranded with a 2 on 1 for the tying goal and a 3 on 1 for the winning OT goal. Preaching defense was not enough to get us through this game. Didn't help that it had been 2 weeks since our last game because of Easter.
    In the off season i was lifting 3 times a week and running 1-2 times a week
    Pre-season i was lifting 5 times a fortnight and running 4 times a fortnight
    i have dropped off from the gym in the past 6 weeks to mostly get my agility and match fitness into full gear as the season starts. so now i will hit the gym 2 times a week, train 2 times a week, 2 rest days and a match day. However the gym session will occasionally get scaled down due to my uni workload or little injuries etc.

    A big thing that i work on at the gym in the off season is explosive strength in the legs. it equates to a huge advantage on the field if you have the explosive yard of pace, not to mention the increased jumping abilities. im not the tallest and generally centre backs need to be somewhat tall. but my vertical leap means i very rarely lose headers.

    So i would definitely start doing cleans, squats and deadz at the gym, i find they make a big difference.
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    Registered User santic121's Avatar
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    18/04/12
    today was a rest day, bit of light stretching and that was about it

    19/04/12
    Thought i had training tonight but it was washed out, we had a team meeting and then i went home and did a circuit of bodyweight exercises

    15 dips 30seconds rest
    15 weighted pushup ups 30seconds rest
    30 sit ups 30seconds rest
    2min plank. 3mins rest

    did three sets of this, only took 20mins but was good to do something today
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  30. #30
    Registered User santic121's Avatar
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    20/04/12
    went for a quick 5km run, felt good and pushed it hard the last 2km. was a fun run and glad to have done something since training has been off this week

    21/04/12
    Rest day today, didnt really do anything. just prepared for tomorrow

    22/04/12
    Game day! Woke up feeling good, back is fine and the legs are fresh. We started the game brightly and knocked in a quick fire two goals in the first twenty. however we then gave away a fairly soft free kick and the opposition scored a fairly scrappy goal to pull it back to 2-1. they then upped their tempo and we struggled a bit with the humidity and the style that they played. I was tackled poorly and studded on my right foot. (5 hours later and the swelling and bruising is still increasing) Despite this i kept running and we scraped through to half time with 2-1 still being the score line
    Half time and our coach gave us a bit of a spray saying that we needed to up the tempo, play our game and to match them physically. we started the second half strongly and after another 15 mins we scored again to give us a some breathing space. one of their players was then sent off after a terrible tackle as the last defender and was straight red carded. with the man advantage we upped our game again and started to dominate the play. and with the reaming twenty minutes left in the game we scored twice more to run out victors 5-1.
    I played well and despite the small knock i was happy with my performance
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