04.12.2020 Friday
31 mins LISS - average Pace 7.35 min per km; distance = 4.14 km
It is slightly better than my last run of 35 mins
I did not push it to 35 mins again, because of the crazy game in Wednesday
Shins and calfs were feeling better, but by the end there was a slight pain.
@j4gga2 can you please review this workout and give some advice?
06.12.2020 Sunday - EDT lower + ISOs + plyos
This workout was a complete testing the grounds and the feeling the water. I have no idea what the heck I was doing.
SE lower - I have on old kettlebell like 10 kg weight so I decided to use this one
10 KG kettle bell single arm thrusters 5 each hand
10 kg kettlebell single arm snatch 5 each hand
15 mins - managed to make 110 reps per exercise
This was a very easy work out, so I will push next time. Perhaps double the reps per set. Change hands at 10 reps, not at 5.
2 sets of single leg RDL - 5 reps each leg 10kg kettlebell
ISO training - again improvising here since I have to do this at home
Basically I did the exercises shown here with the towel.
2 sets each leg with 5 second holds - not much of experience in doing these, but I will keep doing them until the gym opens
Plyos 1 set x 20 seconds each exercise
2 leg pogo jumps - back and forth
2 leg pogo jumps - side to side
1 leg pogo jumps a set for each leg - back and forth
1 leg pogo jumps a set for each leg- side to side
hop over a book
shuffles side to side - 3.5m distance between the sides
15 min stretching session
07.12.2020 Monday
35 mins LISS
4,47km distance
avg pace - 07;57 min/km
avg speed - 7.5 km/h
Everything here looks good mate. Well done!
Thank you very much for the feedback.
Since the gym is closed and the weather is shitty - raining and very cold - I have another question.
My plan was to do EDT upper (chins + push ups) combined with a sprinting sessions - A hops and B hops for a warm up + 10 short sprints of 6 seconds as a beginning
But now I was thinking to do EDT upper (push ups + kettle bell rows 10 kg) with the same session of plyos and ISOs. At least until it stops raining.
Would it hurt to make these sessions twice per week when the weather is shitty.
What are your toughts on this?
Would you critique on my weekly plan?
LISS
EDT upper + sprints
recovery - loaded back pack walks
EDT lower + ISO + plyos
LISS
rest
rest
Later I will drop one LISS session for a speed session - 4x4 or sprints
08.12.2020 Thuesday
EDT upper + iso + plyos
EDT upper - 15 mins
Push ups - 10 sets x 10 reps = 100 reps total
10 kg Kettlebell rows - 10 sets x 10 reps per hand = 100 reps total per hand
Circuit 3 sets
1 hand 10kg kettlebell Upright row - 10 reps per hand
20 sec plank
Supermans - 15 reps
Isometrics 2 sets of 5 sec holds for ankle, knee and hips
Plyos 1 set x 20 seconds each exercise
2 leg pogo jumps - back and forth
2 leg pogo jumps - side to side
1 leg pogo jumps a set for each leg - back and forth
1 leg pogo jumps a set for each leg- side to side
Leg switch over a box in
Interesting I am sore from the previous day workout and feeling a bit stiff.
I though it is a light one, althoug the push ups are hard for me.
This is bad, because I am going to have a competitive SSG this evening and this is my last chance to prove in front of the team. Last 2 games I have done very well and the last one I was excellent.
I am going to get some paracetamol to relax the body and go for a short walk during the lunch break and will do some basic stretching to relax the upper body and the calfs.
09.12.2020- Wednesday
60 mins SSG
We got destroyed, but I played well.
These 2 competitive SSGs where I was able to play for 60 minutes brought me to into an interesting conclusion. I lack recovery after a high effort. I think I should start adding soon some 4x4 sessions.
Alright it has been almost 5 weeks in this preconditioning phase. It is time for some summary and what I was able to do for 5 weeks.
I have set the following goals for 4 weeks in the beginning of my updated log
Here is what I have done so far:
full body hypertrophy work - 4 workouts - squat, DL, bench, rows, pull downs, ohp
lower body workout - 2 workouts - squats, dl, lunges, splits squats, leg and ham curls
upper body - 1 chest workout
edt lower - 1 workout
edt upper - 1 workout
As long as hypertrophy goes I have done quite some work - approximately 9 different workouts with a focus on lower body.
competitive SSG (small sided games) - 15 mins, 20 mins, 20 mins, 60 mins, 60 mins - these should be agility and speed training games, while the last 2 of 60 mins are huge endurance work
non competitive SSG - 1 x 60 min game - cardio work
In total via SSG I have done approximately 3 speed and agility workouts and 3 endurance workouts with some slight agility and speed work
Threshold runs - 5 and a half, because I felt like shit that day
LISS runs - 5 - last one added on 11.12.2020
plyo work - 4 times
ISO work - 2 times
In conclusion:
I have met most of my goals. Most importantly I am working out and it is almost 5 weeks of it. Consistency is the key.
Hypertrophy work - I have average 2 workouts per week. And I am transitioning to EDT work, I got advised to move to EDT type of work and lower the hypertrophy work with which I fully agree.
Endurance work - goals are met again. I wanted to start running and I have done 4 LISS workouts, 5 Threshold runs and some endurance work via SSG
mobility - not much done here, not sure what to do
coordination - I have done some ISO and plyo work to improve the ankle strength in order to prevent shin splints and calf injuries.
Sure I could have been in a better place. But I am glad that I am up and running. I will come with a more detailed plan for the next 4 weeks shortly.
You have to focus on aerobic capacity and power right now above all. Do you have any way of knowing your heart rate? I could come up with a plan, gladly.
You would improve your recovery, after games but also in-games (your alactic recovery for sprints for instance). Not to make you feel bad or something but I’m a blob without knees who never runs and I can run way faster and longer, and I would dread the idea of doing a football game in my current condition.
I think you’re on a good path, I really applaud iso and eccentric work for your preparation
Hi there, no I am not able to measure heart rate. Lets say it is very bad.
I agree I am not in a good place for soccer. It is only the technique and soccer IQ that saves me. But I can feel slight improvements.
The ISO work was an advice from j4gga2. I can not wait for the gyms to open to get on a smith machine or something to do it with some weight.
I am ready to listen to your advice and suggestions.
This is great! I’m a big advocate for doing what you like/motivates you. If you want to do sprints and lactic work I would do it on friday (immediate effects still active on day match). Could be something like that:
• Monday: full body or upper (+20’ easy jog and stretch, preferably on another session)
• Tuesday: aerobic power
• Wednesday: full body or lower
• Thursday: aerobic capacity
• Friday: aerobic power or sprints (or both separated in two sessions)
What’s EDT already? And I couldn’t find what your sprint sessions were. Main goals should be:
I’d focus on power right now because you seem to have a low vVO2 max (which will increase a lot if you lose fat). So a sturdy diet with one cheat per week (after your games would be nice)
I’d start with something like this:
• Aerobic capacity: run 40 mins. Start at a low pace like 8 or 7,5 km/h. Add 5 mins the two following weeks, then start back at 40 mins at 8,5 or 8 km/h and keep the same progression for some time
• Aerobic power: first session 2 sets x 10 30"/30" with 2-3 mins between each set. Hard to give you an indicator again without knowing your resting heart rate, max heart rate or VO2 max. Try 30" quite high (but not sprint, something like 70-75% max of a sprint) and 30" a little bit lower or at the same speed as your usual jogs. Progression, try something like: next week 2 x 10 30"/25" same intensity. then 3 x 10 30"/30" then 2 x 10 30"/20" active rest (20’ active jog) then try the same progression but using 3 x 10 and 4 x 10 or by running a bit faster during the hard 30
Second session: first week 5 x 5’/2’ (going 5 minute as fast as you can hold it, then 2’ with an easy slow jog), then 6 x 5’/2’ then 6 x 5’/1’45 then 4 x 5’/1’30 then 5 x 5’/1’30 then active rest (easy 20’ jog or even walk at first) then start again the cycle, if you feel like it with one more set on each session.
• Sprints: let’s make it simple, 6 x 15 secs sprints with 3-6’ rest. Increase by 2 sets each week up to 12 then take a rest week
Then keep the iso and plyo for sure!
Hi man
Thanks for the helpfirst
Edt is escalating density training
I like your plan
But English is notmy first language.
Please clarify the meaning of 2x10 30"/30"
Oh yes this is great. Where are you from?
This is 30 seconds faster than your usual jog, then 30 seconde a bit slower than your average jog or at the same speed. You do that 10 times so that lasts 10 minutes. This is just an example. The goal is to stay a good amount of time in the desired zone of work.
At first few weeks, don’t go too hard, but later yeah, this is not pleasant work, where you go quite fast (70-80% of a sprint)
I am from Bulgaria.
So lets check everything again
Monday - upper EDT + Jog + stretch,
Tuesday - aerobic power - 2 x sets of 10 min runs - 30 second cruising (75 % sprinting speed) + 30 seconds jogging with a progression to 2x10 30/25, 3x10 30/30 and 2x10 30/20, going to 3x10 and 4x10
Wednesday - Lower EDT, I can add here plyos and ISO
Thursday - aerobic capacity - progression on time, I do not like intensity here
Friday - sprints - staring at 6x15 seconds, what is 3-6’ rest? 30 seconds on and 60 seconds rest?
That is in sync with what I was planning to be honest.
I was planning
Jog
EDT upper + iso + plyos
Edt Lower + sprints
Jog
And I was wondering about the 5th workout. I was thinking of trying 4 mins cruising + 3 min jogs x 4, which we are calling in soccer language 4x4, but I am sure I am not ready about it.
I think your aerobic power plan will help me get there
This well later for now let’s stay mostly at 2 x 10
Indeed but at some point you can’t add volume forever and just run 3 hours ahahah when you reach one hour just start back at 40 mins and run faster, most likely this won’t be a problem at especially if it only 0,5 kmh
Rest ranging from 3 to 6 minutes. ’ are minutes and " are seconds
No problem there, just try to follow a progression. Your 4 x 4 can work as well, but you have to know these 3 mins “jog” should be very hard jogs, it’s 3 minutes at the fastest you can sustain constantly for 3 minutes so it’s very unpleasant. This is the same of idea of the longer intervals of 5’/2’ I suggested for the second session
Hey man perfect.
I am very grateful for your help.
I am going to post until the end of the week how I plan to schedule the incoming 2-4 weeks. And make sure what goals I would like to reach.
Hey man,
I just finished work and have more time analyzing what you wrote. Is there are rest between the sets here? I think that is quite the work at even 5x 5’/2’. That is 35 mins at a very high tempo even at first session. Considering the fact that I am probably at maximum 60 minutes LISS at the moment, even the first workout will probably kill me 
That’s 25 mins hard and 10 mins rest/easy work. But yeah probably! You can begin at like 4 x 5/3
So that’s 5 mins as fast as you can tolerate it and maintain constant speed or almost, 3 mins rest, 4 times
So here is what I will try to do as a schedule
Monday - Aerobic Power 1 - will try to start with 2x8’ - 30’‘/30’’ with a 3 min rest between sets, I want to start really slow and careful. 2nd workout will be 2x10’ - 30’‘/30’'. I will see how I will progress from there.
Tuesday - EDT upper + sprints - adding reps to EDT upper and 2 sprints per week as a progression
Wednesday - LISS for aerobic endurance - I will try to start at 45 mins and progress to 60 mins in 4 weeks
Thursday - rest
Friday - EDT Lower + ISO + Plyos - not much for progression here - add reps to EDT lower, better holds and perhaps longer holds - plyos is 5-6 sets of 20 seconds of pogo jumps - 2 leg, single leg, leg switch on a box, pass over a box, maybe some shuttle runs, I can add more explosive jumps at some point
Saturday - Aoerobic Power 2 - I will actually start as low as 4x4’ cruising/3’ walking, second sessions will add a low jog as a rest. After the main session I will try to walk/jog for 20 mins.
Will test it out where I am at.
I want a very slow start due to fear of shin splints. I still feel them sometimes and that is a lot of road work.
I want at least a day rest between the longer runs due to shin splints and calf issues in the past.
Also this seems as the most favorable “split” according to my schedule.
Sprints Friday was a solid advice, but I am in offseason. I will move that once the friendlies and the season starts.
If there is a non competitive SSG I will count that as an aerobic power training and will be trying to give my all to make it a worthy conditioning work as well.
I do believe I lack aerobic power and recovery post high effort, so this is something I should work at at the moment. Also starting finally to add sprints, while keeping one LISS workout.
So goals in the next 4 weeks are: