I am in a real dilema on what to do. I have November, December, January and february to train before the soccer season starts. My goal is to highly improve my SAQ. I want to improve my top speed. My acceleration. And of course my agility. I also want to develop my ‘open kinetic chain action’ as duxx calls it. Stand up and shake your leg laterally and forwards and backwards like it is having a fit… I want to basically improve the speed in which i do that.
So a summary of my goals : SAQ and ‘open kinetic chain action.’
I basically don’t know how to go about acheiving these goals. I don’t know how many sessions I need to do per week, whether or not i should do weights or plyometrics etc etc. I spend lots of time readignth through this site and it has helped me understand heaps, but Im still not sure what i need to do for my situation.
Here is my conditoning history, and my times or distances for sprints/jumps. Also some of my basic lifts on the weights. This is so you can hopefully judge by what iv’e done and where i am at speed/strength wise, what i need to do the next four monthsto acheive my goals. So here it is:
I tested this sprints/jumps on the 1st of may.
20m sprint - 3.5
50m sprint - 7.55
standing long jump - 2.06
I did alot of other test like 6m hop for time, triple hop for distance different agility tests etc, but i will try to keep it brief and that should give a general idea of where i was at. Please tell me if i should post up my other results.
Eight weeks maximun strength June 20 -August 14th.
I will post my entire program up that i followed for the eight weeks if anyone would be willing to look over it. I don’t expect anyone to of course and its probably not really neccessary to know what my ENTIRE program was for the eight weeks.
On June 20 here were some of my lifts -
BB bench press - 28kg 6x3.
Lat pull down wide grip - 25kg 8x3.
Back squat - 30kg 8x3.
Split squat - 20kg 8x3.
On august 14 here were my improvements in the strength department:
BB bench press - 40 kg 4x4.
Lat pull down wide grip - 40kg 2x2.
Back squat - 55kg 5x3.
Split squat 30 kg 8x3.
Some other new lifts were
military press - 23kg 4x4
Deadlift - 55kg 6x4.
I tested my sprints/jumps on august 12. Here were the improvements:
20m sprint - 3.35
50m sprint -7.35
standing long jump - 2.24
After the max strength phase I did some sprints and weights but not very much due to injuries.
Now I am in the fourth week of a new phase ‘increased work capacity,’ which has involved me doing sprints and some weights one day and tempo the next day. 6 days per week.
Again i will post my program up if anyone would be willing to look over it. Or if thats neccessary.
So thats were i am at speed wise and strength wise. I will test my sprint/jumps again next week probably.
Now I have 4 months to work towards my goals. I have listed everything i have done conditoning wise and my current speed/strength level [very bad i know :mad: ].
Now the question: What should I do now?
Here was what i was thinking:
Either 2 or 3 sessions per week. Do my sprintwork/drills and agility work first, any plyometrics second, and weights third. I was going to look into learning some olympic lifts possibly…
Is that a bad idea?
If it is ok could someone please show me a sample program, or session?
10m sprint x 5.
30m sprint x 5.
Agility drill x 5.
Vertical jumps 10x5.
Shaking leg in air 10 seconds x 3 [for open kinetic chain ]
Back squat 5x5.
Split squat 5x5.
I would be thinking my program would look SOMETHING like that with possibly some ladderwork, and some different speed work to my sprints like highknees for an example. Obviously the agility and plyometric is just an example of what i might be doing. Im not sure what i should do with weights either…
It will be another 5 weeks before i have the money for the gpp essential dvd sadly.
So I wont be able to grasp all the info i need to set up a proper periodized program for the 4 months.
I REALLY want to get this right. It is beyond importance.
If someone would PLEASE help me I would be forever grateful… Sorry if i seem a little dumb, but i just don’t know what to do! :mad:
Thanks for any help!!!