The OP’s last post. It is all over the place, which is indicative of his mindset and training.
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Appreciate the vote of confidence, but I can’t. 135x20 (my rep PR) in a max calculator gives about 225, and they’re notoriously inaccurate with high reps. I did a single at 185 (strict) and it was smooth, but 205 would probably be my absolute max. Honestly don’t know if I’d even hit it. 225 is way out of the cards.
I attribute most of my side delt size to the side delt work I do - getting a proper MMC took years and has been instrumental in their growth. I also press with a pretty narrow grip and it’s mostly front delts.
I do understand what you’re saying, but I think you’re harping too much on the “anterior portion of the lateral delts” thing - he wasn’t saying to train half of a third of your shoulders, he was saying that if aesthetics are the goal, shoulder prioritization with an emphasis on side delts is key, and overlapping work so that your side delts get hit 2x on a push pull program will give a good stimulus.
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I dont think being small is a problem I have. I am huge enough for my height. There is some muscle under these 95 + kg. Since I do not have a recent body pic I will give you another postworkout pic to judge my mentality. Hopefully my face and sweat speaks for me IMG_20200722_074503|375x500
Come on sweetheart, don’t hold out on the full body pics.
If you want an easy way of adding leg work that will not drain you, do body weight walking lunges at the end of your workouts.
Start with 100 each leg, and add from there. I believe they’ll fit your goals well.
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That may do. I believe walking lunges to work the balance very well as well and they transfer very well to defending in soccer. I forgot about the lunges. Thank you for the reminder.
Not sure if this was mentioned, but this program was made by a very well-respected coach and is made with the assumption that the trainee will be doing lots of conditioning
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legitimately my favourite pre-written, free, program
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Same here! It’s become a compass of sort in that I keep going back to it whenever training needs to get simplified
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Yeah the program sounds written by someone that has actually trained athletes.
I have only one question. Should I stick to one exersice choice or change them every 3-4 weeks?
Change main lifts every 2-3 weeks, and you can change the other exercises as often as needed. Every now and then you can swap main lifts weekly, but save that for scenarios where doing the lift from last week seems problematic (like, not flat benching if you tweaked a shoulder or something during the week).
Don’t recycle the same movements too often, but have four indicator exercises of your choosing, that don’t change, from these categories:
- Upper body max effort (3-5 rep max)
- Lower body max effort (3-5 rep max)
- Bodyweight Upper body repetition effort (20+ rep max)
- A conditioning test (Lower body focused, like a 400 meter run or something).
Every few months, cycle in one of these indicator exercises to evaluate progress.
EDIT: if your low back is bothering you, flip the order of the exercises and do the ME last. Same for upper if your having elbow/shoulder issues. I’m doing that now with lower body after hurting my back.
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WS4SB is great for athletes.
Either that, or a 3 day/week full body program.
I have similar goals/scenario to OP. At the moment I’m doing my own 3 day/ week program that consists of: 3-6 sets of 3-5 reps of either a squat, deadlift or press, followed by 3 set superset with an emphasis on pulling and hamstring health. Sometimes I will add in a few sets of biceps or whatever, but I try to keep the volume on the low side.
tweet
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Pretty close to me too
I’ve got 3 sessions a week. Each session starts with some sprints or agility work with a total volume of ~80-120m. Since OP is in-season he could skip this
Then to the weights room. Sessions are laid out as:
1A- Heavy lift (front squat, bench press or RDL) for 3 sets of 3-5 reps as a cluster, superset with
1B- Jump or med ball throw again for 3 sets of 3-5 reps as a cluster
2- Lower body assistance exercise (leg press, split squat or good morning) for 1 hard set (OP could probably skip this too)
3A- Upper body pull (usually chin-ups) for 1 hard set
3B- Upper body push (usually dips) for 1 hard set
4A- 2 sets of any prehab, for me this is Nordics or Copenhagen planks (good choices for a soccer player)
4B- 2 sets of 1-2 isolation exercises to catch a pump, for me this is lateral raises and rear delt swings
Takes about 60-90 minutes all up
I think in a full body workouts I will not get enough hypertrophy volume for upper body. Basically what I am trying to achieve is good upperbody work, while 1 training for lower body to keep muscle and lift for athletic development. Therefor I think a split or a lower upper one will be very good for me.
I did a lower body workout yesterday that consisted of
Front Squat - working to a max set of 5 reps
Walking Lunges - 3 sets
Lying Hamstring curls - 3 sets
Farmer walks - 3 sets
Did some stretching and rehab.
It was an easy workout and I am fine to play soccer today.
If I want to make it harder I can do some RDLs instead of the hamstring curls.
While I can do more volume on the upper body to get hypertrophy going on and work on weak/good to have points such as shoulders, upper chest, upper back, arms.
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You pretty much described westside for skinny bastards. Do that program
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Yeah, right? I was able to identify that as well in the program.
The lower body workout was right of their recommendations.
Here is what I did yesterday morning in their hypertrophy upper work or repetition upper.
OHP - 3 sets max reps on 15 kg dumbbells, 17.5 kg and 20 kg// I know their recommend bench or variety of the bench or dips here, but I am going with the strategy of bigger shoulders
CGBP 3 sets of 8. Wanted to hit the chest while doing the triceps support work.
Lat pull downs 4x10
Did 3x2 mins light bag work, working on a in fight combos and moving. It was more of a technique work.
Supper setted lat rises with biceps curls for 4x10
And added some extra work supper setter
Down to up cross over with trap work with dumbbels for 3 sets
I am not a fan of a core work, especially if you already do plenty via running, squatting and fight sports.
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Awesome stuff man! Can I recommend for the three sets to failure on the upper body rep day, try using the 350 method: I saw really great results
Basically, you do 3 sets to failure with 60sec rest between sets, aiming to accumulate 50 total reps. You don’t add weight until you get the 50 total reps
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Some small update on WS4SB and soccer. I ve managed to put two regular weeks on 3 workouts + 2 practice games + 1 competitive.
We have just 2 weeks more in season before going to a small break of 3-4 weeks before the next season.
The WS4SB works well with soccer and recovery is just where it should be. I have managed to hit previous maxes on Front Squat and Bench press for 5 reps, which is amazing.
During the off season I plan to work on acceleration. I am pretty slow and that is a major draw back in my game. I found a very reliable free online stuff on acceleration. So it will be basically habit building on some agility ladders and some plyometrics.
Anyway I strongly recommend the program to qll kind of athletes. It is light, recovery is on point and most importantly it is not boring. For example the day before I did lower body and instead of walking lunges and farmer carries I did back lunges and some swings. You have a template on what to work on, you have excersises and an appropriate volume to follow, so you cant go wrong.
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Who’s your source? Agility ladders and plyometrics are not great ways to improve acceleration. Plyometrics are okay I guess, but they’re more relevant to max-velocity and top-end acceleration, which you’ll rarely need for soccer. Agility ladders won’t really help anything
Tanner Speed Academy
Plyos according to them help with changing of directions and acceleration. So basically slowing down and accelerating at another side, which happens a lot in soccer.
While agility ladders are for mostly technique and balance training.
Here is a video with one of their coaches
