Hey all,
I’m a D3 college goalkeeper, trying to get prepared for the season (starts in Sept.). My main goals:
-
Improve power
a. Improve relative strength
i. Improve absolute strength
ii. Lower body fat
b. Convert to power -
Improve 1.5 mile run time and overall work capacity
a. Lower body fat
b. Improve aerobic/anaerobic endurance -
Improve quickness/agility
a. Improve power (see 1)
b. Lower body fat
c. Work on feet/agility drills
It seems from this that my main goals are:
- Improve relative strength (aiming for that 2xBW squat)
- Convert to power
- Drop body fat
- Work on endurance
- Work on feet
I’m currently 6’2, 195 w/ 15+% BF (will measure tomorrow). I’ve just started a low carb diet.
Squat: 250
Bench: 170
Clean: 180 or so?
My plan:
Monday:
Speed/agility/power
Ladder work and dot drill
Hurdle work
Tuck jumps 3x3
Standing long jumps 3x3
Lateral low hurdle hop 3x3
Agility drills 6-8 reps
20yd sprints 5-7
Strength
Olympic
Squat
Post. chain
Push
Pull
Tabata/strongman
Strongman stuff 20sec on/10sec off x 10
Rowing/boxing 20 sec on/10sec off x 10
Core
3 exercises 4x10-15 each
Tuesday:
Ladder and dot drill warmup
Repeated speed
something like 30x100 or more varied
Wednesday:
Ladder and dot drill warmup
20 sec jump rope, 20 sec dumbell swings x5
Strength/power/speed combo
Box squat for power 12x2
10yd sprint x 10
Snatch 8x3
20yd sprint x 6
Clean 6x4
30yd sled sprint x 4
Deadlifts 4x6
Chins/dips 50reps of each
Core circuit as before
Thursday:
Ladder and dot drill warmup
Hill repeats
something like 3x5mins, 3x3mins, 3x1mins
Friday
Speed/power
Lateral ladder work and dot drill
med ball circuit with accelerations
Sprints/lateral sprints
max. velocity ladder work
Strength
Olympic
Squat
Post.
Push
Pull
Tabata/strongman
Core circuit
Saturday (optional):
20+ minute cross country run easy
How does this look?
For someone such as myself who needs strength more than power at this point, should I start off doing a workout more similar to M and F on W instead of a mostly power based workout? I could also do some sort of complex there.
For the M and F workouts here’s the set/rep scheme i was looking at:
For squats:
4x5
2x5, 3x3
5,4,3,2,1
For all others:
4x6
6x6
6x4
Changing exercises every 3 weeks.
Thanks!
PS- I also have soccer training (mostly technical) 2-3x a week.