hello,
I play soccer and I’m trying to set up a training program that trains speed, strength, and edurance (cardiovascular), and maybe i’m overreaching, cuz i am an extremely hard gainer, who’s lifts are all very low. ALso my speed is pretty crappy, and my endurance kinda sucks too. I’ve been reading up on Westside methods, and it seems to be the best bet for strength, but i’m having a hard time trying to incorporate speed training and endurance training in addtion to max strength training without possibly overtraining. Should i split it up into different phases, or is there a way i can effectiviely train these three aspects??
I’ve tried to setup a routine, but i’m not sure if it lead to overtraining… Would this be a good routine?
Day one -
depth jumps- 3x 10 (40-60cm)
bounding- 3x10
sprints- 10x15 yards, then repeat 2-3 times
Then either right after the above workout or later in the day:
Max effort upper (identical to the original WS4SB)
Day two- cardio- 4 x400 m sprints with 90 secs rest, 1x 1600m, then 2 x100 m sprints
Day 3- rest/or some light cardio or skill work (soccer)
Day 4- cardio/speed endurance - 100m, 200m, 400, 800, 400, 400, 200, 100 (90seconds rest between each)
Day 5- max effort lower (same as Ws4SB) with added power snatches and maybe overhead squats…
day 6 off-
Day 7-indoor soccer
