Really confused and unsure on what to do..

The Forums New to training
21

Hey again.

Well I have made a program that will hopefully prevent future injuries and lay the foundation for successfull SAQ development later on.

Training Phase: General preperation
Goal: Injury prevention, foundation for SAQ development.

Monday -

                   Hills (30 degree?) 10m x 10 with 45 seconds recoveries.
                   2 mins rest.
                   Hills (40 degree?) 30m x 3 with 2 min recoveries.
                   2 min rest.
                   Backwards medicine ball throws 4kg 5x5 with 30 sec recoveries.
                   1 min rest.
                   Tuck jumps 3x6 with 1 min recoveries.
                   3 min rest.
                   Back squat 30kg  10x4 with 2 min recoveries.
                   2 min rest.
                   Split squat 30kg 10x4 with 2 min recoveries.
                   1 min rest.
                   Chin ups 12x4 with 3 min recoveries.
                   2 min rest. 
                   Push ups 50x4 with 3 min recoveries.
                   1 min rest.
                   Side raises 6kg 15x4 with 2 min recoveries.

Tuesday –

                  2000m Tempo 60% effort done running with football entirely on left foot. Run 100m, walk 100m, run 100m, walk 100m, run 100m , 20 x groin/core with Swiss ball X 4.

Wednesday –

                    Hills (30 degree?) 10m x 10 with 45 seconds recoveries.
                    2 mins rest.
                    Forwards medicine ball throws 4kg 4x5 with 30 sec recoveries.
                    3 min rest.
                    SLDL 20kg 10x4 with 3 min recoveries.
                    2 min rest.
                    Military press 20kg 10x3 with 2 min recoveries.
                    2 min rest.
                    WG lat pull down 25kg 10x3 with 2 min recoveries.
                    2 min rest. 
                    Incline BB bench press 25kg 10x3 with 2 min recoveries.
                    2 min rest.
                    DB bent over row 12.5kg 10x3.

Thursday –

               2000m Tempo 60% effort done running with football entirely on left foot. Run 100m, walk 100m, run 100m, walk 100m, run 100m , 20 x groin/core with Swiss ball X 4.

Friday –

           Hills (30 degree?) 30m x 3 with 2 min recoveries.
           2 min rest
           Medicine ball twist 50x3 with 1 min recoveries.
           1 min rest.
           Overhead medicine ball twist 50x3 with 1 min recoveries.
          1 min rest.
          Walking lunges 60m x5 with walk back recovery
           3 min rest.
          1 leg straight calf raise 30x2 with 1 min recoveries between sets.
          1 min rest.
          BB bench press 30kg 10x4 with 2 min recoveries.
           2 min rest.
          Close grip lat pull down 30kg 10x4 with 2 min recoveries.

Saturday –

           1000m Tempo 60% effort done running with football entirely on left foot. Run 100m, walk 100m, run 100m, walk 100m, run 100m , 20 x groin/core with Swiss ball X 2.

I have as long as I want to develop my overall goal - SAQ. Firstly is that program o.k? I will keep it similar for the first few weeks, making it slightly more or less difficult as the weeks go by, possibly changing some exercises. Secondly, if that program is ok, how many weeks should I spend doing GPP type training? 6? 10? I was thinking a long period of gpptype training, say 10 weeks, would be very beneficial followed by 5 weeks working on maximun SAQ development [and close kinetic chain]. Remember I don’t care about my strength. fitness etc, I only care about being fit enough to avoid injuries, and being strong enough to run quickly! [obviously they are both very important]! :smiley:

Thanks alot. :slight_smile:

22

It’s not bad, but what about some variety on the low intensity days? Are you getting therapy? 6000m/week of tempo + HI work without therapy may not be the best route. What about having a day with tempo running as you’ve described, another with medball circuits, another being a pool workout or a long hurdle mobility and general strength workout?

Only 20kg (just the bar) on SLDL?

In general, it is good. I like some variety, but that is more of a personal preference and there is nothing inherently wrong with what you have (many have been successful with it). What about keeping any weights #'s out and just seeing what you can do? I have noticed that there are days where I can crush the weights and days where I am lackluster at best.

Good luck!

23

5000m a week of tempo. :stuck_out_tongue: Yeah I see what you mean about the tempo, being to similar. I will take one out and add in a pool or sea orientated session instead. So the rest is ok?

No I’m not getting any therapy… Maybe thats why I’ve always got niggling injuries? I’ve been off for three weeks with a hip flexor, and I had done three weeks of training prior to that, similar to the program above, plus about an hour and a half of medium intensity technical football work in the afternoons 6 days a week… My HR didn’t go up that much only about 5-6 beats at the most so I thought I was ok… If I just got my dad to give my legs a massage every night would that be ok for therapy? He doesn’t have any qualifications or anything, but it would be hard for me to get one elsewere…

The bar I use is 5kg… I don’t Include that 5kg on my lifts I just include the weight of the plates I add on… so the SLDL is actually 25kg, and an extra 5kg on all my other BB lifts. The reason it is such a low number, is it’s my first time ever doing SLDL. I have done normal BB deadlifts before, but never SLDL. And I read here: http://www.exrx.net/WeightExercises/Hamstrings/BBStraightLegDeadlift.html that you should start with a light weight for your lower back. Would I be better of starting out with this version instead? http://www.exrx.net/WeightExercises/Hamstrings/BBStrBackStrLegDeadlift.html

I will keep the technical work very light, at least for 6 weeks, until I am fitter. Say 30 minutes every afternoon, of a low intensity type drill?

You see my goal from doing this GPP type training is obviously to lay a foundation for my SAQ afterwards. But also so I can get fitter so I am able to train my technical aspects of Football for many hours each day.

I want to be able to complete this amount of technical training EACH day by the start of 2006. (around 6 weeks)

Every day 20 minutes spent on dribbling. (dribbling can be either high intensity style - lots of fast movement done at top speed etc, or lowintensity style - done slowly at about 60% top speed to learn the technique.)

Every day 10 minutes spent on annual goal. The annual goal is freekicks, so striking the ball from about 20-30m out on goal.

30 minutes minimun spent on monthly goal. No maximun. The monthly goal will mostly be an aspect of ball control - IE low intensity.

30 minutes minimun 1 hour maximun spent on weekly goal. Will mostly be low intensity ie ball control, but sometimes will be high intensity.

The remaining time will be spent on the 'theme ’ of the day, no minimun or maximun amount of time. Is variable.

eg monday: shooting (can be low or high intensity)

tuesday: short passing (low intensity)

wednesday: long balls (high intensity)

etc.

As you can see thats quite a bit each day. 90 minutes minimun. No maximun. My hope is to be able to complete 120 minutes of technical work, each day by 2006. So 20 minutes dribbling, 10 minutes annual goal, 30 minutes monthly goal, 30 minutes weekly goal, 30 minutes daily ‘theme’. And as 2006 progresses it’s my hope to add on a little extra technical work each week (say 10 mins a week).

Here is a template I use to track how much overall training I am doing each week.

http://s11.yousendit.com/d.aspx?id=0MFGCU3AYS3ZU01U6QUIXV1QA

It will hopefully prevent any future overtraining.

So if I do 30 mins of low intensity mainly, technique, in the afternoons (conditioning done in morning) for the rest of the year 6 days a week, will I be able to progress to what I mentioned?

And if I uploaded my weekly training on that template, onto the forum, would anyone be willing to look over it, and see if I’m overtraining?? I would upload each weeks training, that way you could see if overtraining was building up over the weeks.

Wow sorry for writing so much, I always do that. :frowning:

Thanks so much for being patient with me Davan! :slight_smile:

24

Keeping track of your training and using that template is a great idea! I would also include a column where you rate the “quality” of the workout. For example, your RPE for a workout could be moderate but you feel great and the quality is very high.

25

Cool glad the template is good! I made it myself!

Thanks for that quality tip.

26

Well my first week went well! :slight_smile: A couple of the workouts were very differentto what I had planned, due to DOMS mainly, and of course how I was feeling generally. [resting H.R etc]

Monday -

                   Hills (15 degree?) 10m x 10 with 45 seconds recoveries.
                   2 mins rest.
                   Hills (30 degree?) 30m x 3 with 2 min recoveries.
                   2 min rest.
                   Backwards medicine ball throws 4kg 5x5 with 1 min recoveries.
                   1 min rest.
                   Tuck jumps 3x10 with 1 min recoveries.
                   5 min rest.
                   Back squat 30kg  10x2 with 2 min recoveries.
                   2 min rest.
                   Split squat 30kg 10x1 with 2 min recoveries.
                   1 min rest.
                   Chin ups 10x3 with 3 min recoveries.
                   2 min rest. 
                   Push ups 50, 20 with 3 min recoveries.
                   30 seconds rest
                   Side raises 6kg 12x3 with 1 min recoveries.

Tuesday –

                  2000m Tempo 60%  effort done running with football entirely on left foot. Run 100m, walk 100m, run 100m, walk 100m, run 100m , 25 sit- ups X 4.

Wednesday –

                    Hills (15 degree?) 10m x 5 with 45 seconds recoveries.
                    2 mins rest.
                    Forwards medicine ball throws 4kg 4x5 with 1 min recoveries.
                    3 min rest.
                    SLDL 15kg 10x4 with 1 min recoveries.
                    2 min rest.
                    Military press 15kg 12x3 with 2 min recoveries.
                    2 min rest.
                    WG lat pull down 25kg 10x3 with 2 min recoveries.
                    2 min rest. 
                    Incline BB bench press 22.5kg 10x3 with 2 min recoveries.
                    2 min rest.
                    DB bent over row 10kg 12x3.
                    1 min rest.
                    Side raises 6kg 12x2 with 1 min recoveries.

Thursday –

               1000m Tempo 60% effort done running with football entirely on left foot. Run 100m, walk 100m, run 100m, walk 100m,                        
               run 100m, 30 sit ups x2.
               3 min plank.
               10 sit-ups x2 with 1 min recoveries.
                1 min rest.
                Med all twist 50x3 with 1 min recoveries.

Friday –

          Medball sit up 10x5 with 1 min recoveries.
          1 min rest.
          Push up with clap 10x3 with 1 min recoveries.
          Medball chest pass 10x3 with 1 min recoveries.
          1 min rest.
          Medball throw in 5x5 with 1 min recoveries.
          3 min rest.
         Close grip pull ups 10x3 with 2 min recoveries.
          2 min rest.
          Close grip pushups 25x3 with 2 min recoveries.
           3 min rest.
           Upright row 15kg 10x3 with 2 min recoveries.
           2 min rest.
           Military press 15kg 10x2 with 2 min recoveries.
     2 min rest.
     DB bent over row 10kg 12x2 with 2 min recoveries.
     2 min rest.
     Closegrip BB bench press 15kg 12x3 with 2 min recoveries.
     1 leg straight calf raise 20x1.

Saturday –

800m tempo. 60% effort done running with ball entirely on left foot. Run 100m, walk 100m, run 100m, walk 100m, run 100m x1.
50 sprinter situps.
Run 100m at 60% effort with ball on left foot.
50 situps.
Walk 100m.
3 min plank.
Run 100m at 60% effort with ball on left foot.
30 lying leg raises.
Run 100m at 60% effort with ball on left foot.
30 lying leg raises.

For week 2, can i keep it the same except change it slightly as I go along, like I did in week 1? Eg add some depletion work for my lower body in, increase the amount of explosive medball - instead of 5x5 do 5x10 etc.

I mean, the changes I HAD to make to week 1, where they ok, and can I follow a very similar program for week 2?

Many thanks, I’m so damn happy, no injuries!! :slight_smile: