Alright, I'm doing the following exercises with this routine (3 working sets for 6 reps each) I leave a day or two rest in between workouts:
WORKOUT 1
Back Squats
Dumbbell Bench Press
Barbell Rows
Dumbbell Curls
Grip or Ab Exercise
WORKOUT 2
Push Press
Power Cleans
Weighted Dips
Wide Grip Chins
Grip or Ab Exercise
Now here's my question: Soccer season is starting and I picked up this soccer training routine. My goal is to build up some speed/endurance/strength (if that is even possible at the same time). I want to do this weightlifting routine with the soccer routine but would this be counterproductive for my legs? Here's the soccer routine:
General Warm-up
1/2 to 1 mile jog
Full Body Stretch
Warm-up Speed Drills
High Knees (3X30m)
Heel-Glutes (3X30m)
Carriocca (3X30m)
1/2 Speed Striders (3X30m)
Week 1
Monday and Friday (sprint speed)
3X30m (45 second rest between reps)
3X60m (45 second rest between reps)
3X90m (45 second rest between reps)
Wednesday (speed-endurance)
Use a 3:1 Rest Ratio (ex. if it takes 30seconds to run 150m, then rest for 1:30 before the 200m)
50m-100m-150m-200m-150m-100m-50m
Repeat the pyramid one more time
Week 2
Monday and Friday
5X30m (45 second rest between reps)
5X60m (45 second rest between reps)
5X90m (45 second rest between reps)
Wednesday (speed-endurance)
Use a 2:1 Rest Ratio (ex. if it takes 30seconds to run 150m, then rest for 1:00 before the 200m)
50m-100m-150m-200m-150m-100m-50m
Repeat the pyramid two more times
Week 3
Monday and Friday
6X30m (30 second rest between reps)
6X60m (30 second rest between reps)
6X90m (30 second rest between reps)
Wednesday (speed-endurance)
Use a 2:1 Rest Ratio (ex. if it takes 30seconds to run 150m, then rest for 1:00 before the 200m)
50m-100m-150m-200m-250m-200m-150m-100m-50m
Repeat the pyramid two more times
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05-05-2004, 09:59 AM #1
Soccer sprint routine+weightlifting.....overtraining legs?
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05-05-2004, 11:52 AM #2
looks pretty good
I would limit to just 2 days of the weight workouts, like tuesday and sat and then you have thurs and sun off completely for rest. The running workout is good as it more appropriately reflects the energy system demands of the sport then the miles and miles of running that many soccer coaches advocate. Depending on your position I might even shorten up the length of the intervals.
Eric Wheeler, MS PT, MPE, CSCS
www.advancedsportstraining.net
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05-05-2004, 01:55 PM #3
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