Need Advice: Soccer and Lifting

Bigger Stronger Leaner Beginners
1

Soccer double sessions are about to start in about 2 weeks. I have a practice at 9 a.m. and another at 5 p.m. both last about 2 hours. I started lifting about a year ago and I have made tremendous improvement and I want to keep lifting so I was planning to go to the morning session then going to the gym then going back home and resting until the afternoon session and after the afternoon session just calling it a day or hanging out with friends or doing something like that.

Double sessions last for about 2-3 weeks monday to friday, and I lift on Mondays, tuesdays, thursdays,and saturdays and I’m concerned that I’m gonna overwork/overtire myself and I’m not gonna be able to play soccer or lift at my full potential.

So my question is if I do what I intend to do, practice lift rest practice, will I overwork myself or am I just going to have to get used to it for those 2-3 weeks? Are the practices gonna sabotage all my hard work I do at the gym? I really don’t want to have to choose one or the other, I really enjoy doing both of them. Thanks to everyone that helps.

2

how developed are you? powerlifting maxes, and/or oly maxes? What do you weigh? YOu could try an upper/lower split but 3 days a week or legs/push/pull. Try to drink a high calorie protien shake immediately after both practices. I recomend cytogainer in milk.

We need a bit more information to directly answer your question.

3

[quote]zephead4747 wrote:
how developed are you? powerlifting maxes, and/or oly maxes? What do you weigh? YOu could try an upper/lower split but 3 days a week or legs/push/pull. Try to drink a high calorie protien shake immediately after both practices. I recomend cytogainer in milk.

We need a bit more information to directly answer your question.[/quote]

Alright well I’m 16 years old about to be 17 in october. I don’t know what you mean by how developed I am but I’m 5’ 7" 149 pounds 16.9% body fat. I really don’t know my maxes except for chest which is 205 pounds.

I usually did mondays arms, tuesdays back, rest wednesdays, thursday shoulders, rest friday, legs saturday, and chest sunday but since soccer is starting I was gonna the what I said in my previous post and I was definitely gonna eat very healthy and high protein because I’m getting back in shape. Any help is greatly appreciated.

4

[quote]ManS1aughter wrote:
zephead4747 wrote:
how developed are you? powerlifting maxes, and/or oly maxes? What do you weigh? YOu could try an upper/lower split but 3 days a week or legs/push/pull. Try to drink a high calorie protien shake immediately after both practices. I recomend cytogainer in milk.

We need a bit more information to directly answer your question.

Alright well I’m 16 years old about to be 17 in october. I don’t know what you mean by how developed I am but I’m 5’ 7" 149 pounds 16.9% body fat. I really don’t know my maxes except for chest which is 205 pounds.

I usually did mondays arms, tuesdays back, rest wednesdays, thursday shoulders, rest friday, legs saturday, and chest sunday but since soccer is starting I was gonna the what I said in my previous post and I was definitely gonna eat very healthy and high protein because I’m getting back in shape. Any help is greatly appreciated.
[/quote]

you bench 205 at sub 150 pounds. I have a hard time believing it but…

do a pull-push-legs style routine. Lifting too often isn’t going to help you gain mass. Plus it’s going to cut into your recovery time.

5

I wouldn’t lie when I’m trying to get help… but what’s a good pull-push-legs workout?

6

[quote]zephead4747 wrote:
ManS1aughter wrote:
zephead4747 wrote:
how developed are you? powerlifting maxes, and/or oly maxes? What do you weigh? YOu could try an upper/lower split but 3 days a week or legs/push/pull. Try to drink a high calorie protien shake immediately after both practices. I recomend cytogainer in milk.

We need a bit more information to directly answer your question.

Alright well I’m 16 years old about to be 17 in october. I don’t know what you mean by how developed I am but I’m 5’ 7" 149 pounds 16.9% body fat. I really don’t know my maxes except for chest which is 205 pounds.

I usually did mondays arms, tuesdays back, rest wednesdays, thursday shoulders, rest friday, legs saturday, and chest sunday but since soccer is starting I was gonna the what I said in my previous post and I was definitely gonna eat very healthy and high protein because I’m getting back in shape. Any help is greatly appreciated.

you bench 205 at sub 150 pounds. I have a hard time believing it but…

do a pull-push-legs style routine. Lifting too often isn’t going to help you gain mass. Plus it’s going to cut into your recovery time.[/quote]

Not being dumb, but, there are not suitable push pull combos applicable to legs except for leg curls and leg extensions and neither of these will do much to improve soccer performance. You need to develop power, speed, and strengthen the VMO.

One of the best ways to develop functional leg strength is to superset front squats with back squats with only 10 seconds between the two exercises. This type of program is an improved-leverage set, as you pair an exercise in which leverage forces you to use lighter weights (front squat) with an exercise that enables you to use heavier weights (back squat). Select a weight that will get 3-4 RM in the front squat.

For example, if your best front squat is 220 pounds, your best for 3-4 reps might be 200 pounds. Using the weight you selected, perform the exercise until you reach concentric failure, return the weight to the rack, and then count for 10 seconds as you prepare to perform the back squat. At the end of the 10 seconds, you should already be in position to begin the descent of the back squat. Now perform as many reps of the back squat as possible with the same weight you used in the front squats. Rest two minutes, and then perform some leg curls for a set of 4-6 reps. Take two minutes’ rest, and repeat the entire procedure for 4-5 additional sets. If, when you performed the front squats, the weight was light enough to enable you to perform 5 or more reps, then use a heavier weight. If you only performed 1-2 reps, then the weight was too heavy and you need to lighten it up. As you get used to this workout, you will find yourself better able to predict the weights to use to stay within the rep range.

Sled work would also be advisable!

7

[quote]laroyal wrote:
zephead4747 wrote:
ManS1aughter wrote:
zephead4747 wrote:
how developed are you? powerlifting maxes, and/or oly maxes? What do you weigh? YOu could try an upper/lower split but 3 days a week or legs/push/pull. Try to drink a high calorie protien shake immediately after both practices. I recomend cytogainer in milk.

We need a bit more information to directly answer your question.

Alright well I’m 16 years old about to be 17 in october. I don’t know what you mean by how developed I am but I’m 5’ 7" 149 pounds 16.9% body fat. I really don’t know my maxes except for chest which is 205 pounds.

I usually did mondays arms, tuesdays back, rest wednesdays, thursday shoulders, rest friday, legs saturday, and chest sunday but since soccer is starting I was gonna the what I said in my previous post and I was definitely gonna eat very healthy and high protein because I’m getting back in shape. Any help is greatly appreciated.

you bench 205 at sub 150 pounds. I have a hard time believing it but…

do a pull-push-legs style routine. Lifting too often isn’t going to help you gain mass. Plus it’s going to cut into your recovery time.

Not being dumb, but, there are not suitable push pull combos applicable to legs except for leg curls and leg extensions and neither of these will do much to improve soccer performance. You need to develop power, speed, and strengthen the VMO.

One of the best ways to develop functional leg strength is to superset front squats with back squats with only 10 seconds between the two exercises. This type of program is an improved-leverage set, as you pair an exercise in which leverage forces you to use lighter weights (front squat) with an exercise that enables you to use heavier weights (back squat). Select a weight that will get 3-4 RM in the front squat.

For example, if your best front squat is 220 pounds, your best for 3-4 reps might be 200 pounds. Using the weight you selected, perform the exercise until you reach concentric failure, return the weight to the rack, and then count for 10 seconds as you prepare to perform the back squat. At the end of the 10 seconds, you should already be in position to begin the descent of the back squat. Now perform as many reps of the back squat as possible with the same weight you used in the front squats. Rest two minutes, and then perform some leg curls for a set of 4-6 reps. Take two minutes’ rest, and repeat the entire procedure for 4-5 additional sets. If, when you performed the front squats, the weight was light enough to enable you to perform 5 or more reps, then use a heavier weight. If you only performed 1-2 reps, then the weight was too heavy and you need to lighten it up. As you get used to this workout, you will find yourself better able to predict the weights to use to stay within the rep range.

Sled work would also be advisable![/quote]

Thank you that sounds like an amazing leg workout. What excactly is sled work? If I do mondays chest and back, tuesdays lower body, thursdays arms, and saturday shoulders will I be fine considering that I have double sessions from monday-friday? I don’t want to overtire myself and that leading me to injure myself and not being able to do soccer or lifting.

8

I would do sled work in the evening on leg days (6-8 hors apart from your morning workout) basically you add weight to a sled (elitefts.com sells them) hook it to your lifting belt and pull. I would track both the time and distance.