In off season i want to training for strength and speed.I have 30-40 days for trainings and 10-15 days for full relax.
Maybe:
Monday:
-warm up (jogging,dynamic stretching)
-sprints-10 x 30m. with 3-4minutes for relax
-abs working (ab-wheel,reverse crunches,3 sets)
Tuesday:
1.adduction (i was haveing adductor pain) 3 sets
2.isometric squat 3 sets
3.sumo deadlift 5x3/6x4…
4.good morning 4x10
5.calfs work (maybe one exercise,4 sets,this day with 8-10reps)
6.renegade row 4x5
7.knees to elbows 3x10
Wednesday-rest
Thursday:
-warm up (jogging,dynamic stretching)
-sprints-10 x 30m. with 3-4minutes for relax
-abs working (front plank,side plank,3 sets)
[quote]camael wrote:
In off season i want to training for strength and speed.I have 30-40 days for trainings and 10-15 days for full relax.
Maybe:
Monday:
-warm up (jogging,dynamic stretching)
-sprints-10 x 30m. with 3-4minutes for relax
-abs working (ab-wheel,reverse crunches,3 sets)
Tuesday:
1.adduction (i was haveing adductor pain) 3 sets
2.isometric squat 3 sets
3.sumo deadlift 5x3/6x4…
4.good morning 4x10
5.calfs work (maybe one exercise,4 sets,this day with 8-10reps)
6.renegade row 4x5
7.knees to elbows 3x10
Wednesday-rest
Thursday:
-warm up (jogging,dynamic stretching)
-sprints-10 x 30m. with 3-4minutes for relax
-abs working (front plank,side plank,3 sets)
Saturday:
1.bench press 3x5
2.pull-ups with weights 3x5
3.one arm dumbbell row 3x5
4.millitary press 3x5
Sunday-rest
What do you think for this?Have you got any comments and recommendations ?
Excuse me for bad english ! :)[/quote]
Ok but could be better.
If you are working strength twice per week I would suggest looking at the Texas Method, it was posted recently. Having weightlifting back to back with sprinting is a no imo. You’ll be fried either day. I would also add some Med Ball work with the sprints maybe a plyo progression too. Do this before your weight training. On the days between do recovery workouts or just chill, in other words make this easy.
What sport are you off-season from? I don’t see anything very wrong with your plan.
Recommendations?
Get rid of the calf work, it’s just pointless volume. The sprints and other leg work are enough.
The Friday workout has too many exercises. Get rid of the isometric lunge, and move your adductor work to after the heavy squats. Either get rid of isometric squat on Tuesday or move it to after deadlifts.
Make sure you have progression built into your plan - set short and long term goals to achieve by the end of off-season.
I’m assuming this plan is written with a particular sport and movement patterns in mind, and that you know what you’re doing. There’s a fair bit of volume in this plan for off-season, but if your recovery is very good then you should make good gains.
Excuse me … I training soccer.I read for Texas Method,but i can`t understand some things …
I concocted new program-3 weeks strength and 3 weeks speed and agility.
First 3 weeks:
3 trainings per weeks:
Training A
sumo deadlift
adduction
good morning
calfs
FCT
L-sit
Training B
back squat
adduction
lunges
calfs
Renegade row
knees to elbows
I will alternate training A and training B (i will training calfs twice a week)
seccond 3 weeks i will do sprints (20-30m.) with 3-4 minutes for relax,agility exercises,abs training
[quote]camael wrote:
Excuse me … I training soccer.I read for Texas Method,but i can`t understand some things …
I concocted new program-3 weeks strength and 3 weeks speed and agility.
First 3 weeks:
3 trainings per weeks:
Training A
sumo deadlift
adduction
good morning
calfs
FCT
L-sit
Training B
back squat
adduction
lunges
calfs
Renegade row
knees to elbows
I will alternate training A and training B (i will training calfs twice a week)
seccond 3 weeks i will do sprints (20-30m.) with 3-4 minutes for relax,agility exercises,abs training
What do you think for this ?
[/quote]
Now THAT ^ is a badly thought out plan. Don’t do it and expect to have made and retained your goals by the end of off season. If you’re serious about your off-season, see a consultant and have a plan written. The one above will not help you achieve much of what you want.
And to edit my first post, i’d say you’re not as advanced as I assumed you were. Speak to an experienced coach or strength and conditioning trainer and get a plan.
[quote]camael wrote:
Excuse me … I training soccer.I read for Texas Method,but i can`t understand some things …
I concocted new program-3 weeks strength and 3 weeks speed and agility.
First 3 weeks:
3 trainings per weeks:
Training A
sumo deadlift
adduction
good morning
calfs
FCT
L-sit
Training B
back squat
adduction
lunges
calfs
Renegade row
knees to elbows
I will alternate training A and training B (i will training calfs twice a week)
seccond 3 weeks i will do sprints (20-30m.) with 3-4 minutes for relax,agility exercises,abs training
What do you think for this ?
[/quote]
Soccer, well if you are really competitive a bunch of strength work is the last thing you need. I’d focus on energy systems training and some very basic strength work, I wouldn’t even lift heavy.
No, strength work and sprints are what he wants to focus on because he needs to be faster.
And leg strength = power = speed (basically).
All elite soccer players utilise a strength / power / speed training regime in addition to their conditioning. The OP clearly isn’t an elite player, but he could benefit from training like one. The above program is not good.
[quote]CrushKillDestroy wrote:
No, strength work and sprints are what he wants to focus on because he needs to be faster.
And leg strength = power = speed (basically).
All elite soccer players utilise a strength / power / speed training regime in addition to their conditioning. The OP clearly isn’t an elite player, but he could benefit from training like one. The above program is not good.[/quote]
uhhh no
[quote]CrushKillDestroy wrote:
No, strength work and sprints are what he wants to focus on because he needs to be faster.
And leg strength = power = speed (basically).
All elite soccer players utilise a strength / power / speed training regime in addition to their conditioning. The OP clearly isn’t an elite player, but he could benefit from training like one. The above program is not good.[/quote]
uhhh no[/quote]
Right, well I guess my experience has been blown out of the water by your well worded response. But here’s four of the thousands of studies done, which are now used by trainers in what’s called ‘evidence based practice’.
[quote]CrushKillDestroy wrote:
No, strength work and sprints are what he wants to focus on because he needs to be faster.
And leg strength = power = speed (basically).
All elite soccer players utilise a strength / power / speed training regime in addition to their conditioning. The OP clearly isn’t an elite player, but he could benefit from training like one. The above program is not good.[/quote]
uhhh no[/quote]
Right, well I guess my experience has been blown out of the water by your well worded response. But here’s four of the thousands of studies done, which are now used by trainers in what’s called ‘evidence based practice’.
OP, speak to a coach or trainer that is local to you - clearly you’re only getting very mixed responses at best from us here. [/quote]
nsca high intensity training lmao
[quote]CrushKillDestroy wrote:
No, strength work and sprints are what he wants to focus on because he needs to be faster.
And leg strength = power = speed (basically).
All elite soccer players utilise a strength / power / speed training regime in addition to their conditioning. The OP clearly isn’t an elite player, but he could benefit from training like one. The above program is not good.[/quote]
uhhh no[/quote]
Right, well I guess my experience has been blown out of the water by your well worded response. But here’s four of the thousands of studies done, which are now used by trainers in what’s called ‘evidence based practice’.
OP, speak to a coach or trainer that is local to you - clearly you’re only getting very mixed responses at best from us here. [/quote]
nsca high intensity training lmao[/quote]
Soccer players train heavy weights too. Idk why youre so against it.
for a proper workout for any athlete you need:
Stamina/endurance training (conditioning)
Strength (lifting)
Linear and change of direction (spints, acceleration etc)
Stamina, Conditioning- depends on your sport, for soccer alot of running and playing soccer, for waterpolo alot of swimming and playing waterpolo, get it? More soccer you play bettter your conditioning will be.
For strength use a upper/lower body training split. I trained and was close friends to one NHL draftee, MLB draftee, and a soccer player who plays pro in England now. They all trained using this. Depending on your position, strength and size is important especially sweepers and forwards. Adding strength will make you faster as long as you keep training.
Linear and change of direction- alot of sprint sets on the track and alot of lateral and quick movements
Thank you!
I found West Side for Skinny Bastards.What do you think for this
Monday A.M.:
1.bench press (how many sets and reps,i cant understand this?)
2.Incline dumbbell bench press 3-4 sets x 8-10 reps
3.Chest supported rows or one arm dumbbell row 4 sets x 10-15 reps
4.Bent-over cable flyes 3 sets x 12-15 reps
Monday P.M.:
warm up (jogging,dynamic stretching…)
speed work-10x 20-30m. with 3-4 minutes for relax
work with ball for ball control
Tuesday - OFF or Restoration techniques
Wednesday:
warm up (jogging,dynamic stretching…)
speed work-quick movements,4-5 sprints x 20-30m.
work with ball
Thursday:
bodyweigth dips - 3 sets x max reps
one exercise for triceps 3 sets x 8-10 reps
Chin-ups or Pull-ups 4 sets x 10-12 reps
Dumbbell shoulder press (seated or standing) 3 sets x 10-15 reps
barbel curls 3 sets x 8-10 reps
Friday:
warm up (jogging,dynamic stretching…)
speed work-10x 20-30m. with 3-4 minutes for relax
work with ball for ball control
Saturday:
sumo deadlift (how many sets and reps,i cant understand?)
lunges 3-4 sets x 8-12 reps
Romanian deadlifts or good morning 3 sets x 10 reps
one grip exercises 3 sets
Sunday- OFF
I will do abs training 2-4 times per week with ab-wheel and stability ball
What do you think for this,have you got any comments and recommendations?
Excuse me for bad english !
Thank you!
I found West Side for Skinny Bastards.What do you think for this
Monday A.M.:
1.bench press (how many sets and reps,i cant understand this?)
2.Incline dumbbell bench press 3-4 sets x 8-10 reps
3.Chest supported rows or one arm dumbbell row 4 sets x 10-15 reps
4.Bent-over cable flyes 3 sets x 12-15 reps
Monday P.M.:
warm up (jogging,dynamic stretching…)
speed work-10x 20-30m. with 3-4 minutes for relax
work with ball for ball control
Tuesday - OFF or Restoration techniques
Wednesday:
warm up (jogging,dynamic stretching…)
speed work-quick movements,4-5 sprints x 20-30m.
work with ball
Thursday:
bodyweigth dips - 3 sets x max reps
one exercise for triceps 3 sets x 8-10 reps
Chin-ups or Pull-ups 4 sets x 10-12 reps
Dumbbell shoulder press (seated or standing) 3 sets x 10-15 reps
barbel curls 3 sets x 8-10 reps
Friday:
warm up (jogging,dynamic stretching…)
speed work-10x 20-30m. with 3-4 minutes for relax
work with ball for ball control
Saturday:
sumo deadlift (how many sets and reps,i cant understand?)
lunges 3-4 sets x 8-12 reps
Romanian deadlifts or good morning 3 sets x 10 reps
one grip exercises 3 sets
Sunday- OFF
I will do abs training 2-4 times per week with ab-wheel and stability ball
What do you think for this,have you got any comments and recommendations?
Excuse me for bad english !
