Balancing Soccer and Strength Training

[Eddyrec]

Hey guys quick question from a nooby, I love what strength training did for my lower body when I did it about 6 months ago. Now I'm wanting to get back into it.
My split is
Monday: Chest/Back Weights
Tuesday: Legs (Either Jog-Sprints, keeping it as anaerobic as possible, or weights)
Wednesday: Shoulders/Arms (Arms are just because I'm vain haha) Weights
Thursday: Legs Weights
Friday: Chest/Back Weights
Saturday: Rest
Sunday: Soccer with the guys
My question is, I need to practice soccer skills but that will be considered aerobic work and I'm scared that if I do it close to everyday for an hour, it will hinder my strength gains from either same day or previous day. Where should I fit it in? Even if I can fit it in 2 days, apart from Sunday because that's game day, I will be happy. I was thinking Tuesday and Thursday mornings and then weights for night during those days. Just looking for guidance. Thanks guys

[Eddyrec]

Bump, still looking for an answer guys

[Infinity7]

This is what I do. Flexible template. I can add in extra (light) weight training if I want on day 4.

Day 1: Soccer match. After game: weight training (heavy deadlifts, military press)
Day 2: Morning: weight training (speed/light deadlifts, light military press) Evening: weight training (speed/light DL, speed/light squats, light MP), running (stairs)
Day 3: running (lateral speed training), weight training (speed/light DL, Bench)
Day 4: running (lateral speed training, jump training)
Day 5: running (lateral speed training, sprints)
Day 6: rest
Day 7: rest
Day 8: match. after game: weight training
etc


My training doesn't take that long, but is very intense. I need the two rest days before the game. I 've been a decent powerlifter, I've won local meets with 10+ people in my weight class. I'm a decent soccer player, very good at defending and fast off the mark, in a straight line and laterally. Not showing off like a dick, I'm making it clear I'm not a noob giving random advice out. Unless you are very advanced then doing other things isn't going to stop you getting stronger. I try to make any training on a given day last at least as long as a soccer match (not including weight training, which I just try to do as quick and efficiently as I can). Since I started intensely training for soccer my deadlift and bench haven't dropped and I use much shorter rest times now. Bear in mind I am advanced, you should have no problems increasing your numbers.

If your height/weight stats are real then you need to cut weight. You should be 150 or under if you are 5'6 and wanting to be a good soccer player. You want to be super lean. The only players I struggle against are extremely lean, super fast, super high stamina and great dribblers. My bodyfat got measured at 4.4% the other day by calipers ( taking an average of two different calculations). I'm aware this is unrealistic for most people but try to be at least sub 12%. No sure if that'll help, it's very rare I come here or post here anymore . But thought I'd post something as you'd had no replies

[paulosantos0922]

I would try something like:

Monday: Heavy Upper
Tuesday: Light Lower + optional 2-3 mile slow run
Wednesday: intervals or tempo run
Thursday: light upper + optional 2-3 mile slow run
Friday: Heavy Lower
Saturday: Rest
Sunday: soccer.

If you run on Tuesday or Thursday, cut the volume down. I only do 2-3 exercises total for those days if I run. Something like: Speed Bench + heavy Triceps or shoulders + Back. That's it. You can do arms on Monday.

[CLK-GTR]

It depends what level you want to play at.

If its just a casual game with friends then you can keep at your lifting as normal. Soccer skills sessions wont be particularly taxing.

If its at a decent amateur level or above something will have to take priority. I play at an good amateur/semi-pro level and there's no way i could keep up if i was still 200lbs+ (havent updated my profile in a long time). The turning, acceleration and stamina needed in a game is too much.

If a game is on the weekend, I will try and do lower body work some time between Monday and Wednesday. I can deal with weekday training on sore legs, as long as I'm recovered by the weekend. I still train 5/3/1 but the weights i lift are not what they once were.

[abronxtale]

This is what I did.

Monday - Heavy Lower/Squats, Prowler work
Tuesday - Heavy Upper/Press Work, sprints, laterals
Wednesday - Speed Work Lower/DE Effort Lower, Ball Work
Thursday - Power Cleans, Sprints/Prowler Work
Friday - Heavy Lower/Deadlifts, Box Jumps - some sort of conditioning - short and heavy - around 7 minutes
Saturday - Active Recovery, Mobility (30-60 minutes)
Sunday - Soccer

This is just a rough idea.

At one point i was following Westside and seeing huge gains on and off the field. I was hovering around 180-185lbs and felt fine. I incorporated alot of the speed/explosive movements in my workouts - power cleans, box jumps etc...It helps and will help you too. Move away the bodybuilding style workouts and if you're serious about soccer, gear it more towards sport specific. But again, as mentioned above, it depends on level of soccer you are playing.