Ideas on how to include sprint and weights in my soccer-season? The season starts next week.
So that would be 3 soccer practices + 1 game per week.
It will be difficult to get energy to a sprint + weight session, but maybe if I split them and do sprint where it fits best and weights when it fits best?
1 maintaining weight session and 1 sprint session a week, maybe ?
With a schedule like that, it’s going to be difficult. I would probably try to get my sprints and weights in after the practices (if you are not too wiped out.) The other option would be to try to do the sprints prior to practice. In any case, make sure you leave time between sessions to recharge your CNS.
xlr8
ye… i believe its easier to do weight training, because then you dont have to be that fresh compared to sprint.
Should I do weight training even if I dont do sprint training?
if i wasin your situation i’d throw in 2 days of weights per week.
We don’t have many details but it might be possible to do 3 limited weight sessions after the soccar practices, but, without a lot more details, I can’t speculate as to what’s possible with sprint training in season.
You want details, if - what details?
VG i would do 2xsoccor training sessions per week with the team and if possible do 1xspeed/weights.focus on standing starts during your track session as this is a vital element in soccor.i know alot of national soccor players and they seem to do maintenance weightsx1 per week and tend to focus more on their trade as in soccor.don’t forget that you are doing alot of sudden movements during a practice and will sap the cns.make sure you are fresh for your speed/weight day
Thanks man, but I have to train 3 times a week + game with my team… its important to play much as a team so that we function at the field. The season is from may to september.
Originally posted by VG
ye… i believe its easier to do weight training, because then you dont have to be that fresh compared to sprint.
Should I do weight training even if I dont do sprint training?
I would presume that you are getting some level of sprint training in your soccer practices, no?
With the weights, try to do them often (after every practice?) but keep the volume very low. You might be able to get away with just squats and benches and 2 or 3 sets of 3.
If you provide more details about exactly what you are doing on a daily basis and the volumes of your soccer work, then perhaps we could provide more definitive recommendations.
xlr8
Thanks xlr8. Yes, I play striker og wing so I dont have to run so much. Then I just relax and wait till I get an opportunity, feeling sharp and can sprint with the ball.
Forex, a midfielder has to have very good stamina and work-rate, a striker or a wing have use for more explosive skills.
Our practices last 1,5 h and includes warmup: 20 min, technical drills: 20 min, 5 a side or full field for 40 min and warming down. How taxing it is depends on how many runs and how intense the training is.
Based on your description of practice, I think you should probably wait till the end of the season before adding extra sprints.
Thierry Henry is da man!
I presume your week is something like this - training M W F and match on Sunday
So:
As Xlr8 reccomends - try and get in weights after training.
For team sports you need rest and freshness during the season.
If you are training seriously you have to be careful not to become stale - especially for the weekend games.
2 sessions is a bit much - in fact 1 a week is enough.
All you want to do is keep your strength at a good level.
I would try just one weight session in the week - after the team session in the middle of the week - Wed.
If the match is at the weekend use the two days after to recover etc. with a tempo or team session.
I wouldn’t add extra sprints though unless your coaches training is missing that - if you really want add in 5 or 6 sprints by ouyrself at the end of one session each week - but there is probably no need.
I would disagree with XLr8 though - I would keep the reps low and concetrate on speed/strength and explosiveness - the reason being that the training you are doing is very much endurnace based and it will increase as the season continues - the strength will decrease if not mainained.
Rather than training every day train try and train hard when you are training and use full days to recover - for me I find that is the only way to maintain game freshness.
Thoughts guys?
Thanks for the responses…
The day of the matches varies
Monday- Easy tempo with ball, good stretch. Warm bath or contrast showers.
Tuesday- Soccer practice with team. Weights upperbody.
Wed- Easy tempo with ball, good stretch. Warm bath or contrast showers.
Thu- MATCH
Fri Easy soccer practice with team
Sat- Off
Sun- Soccer practice with team. Weights lower body
Does this sound alright? Should I do plyos at all?
I use carbs and proteins for recovery after training, should I continue with that trough the season after each practice and proteinshake 2-3 times daily?
VG
That looks about right. Don’t feel compelled to do too much in the gym. 1, maybe 2, core excercises should be sufficient. OL are invaluable, if you can do them, in such instances as they allow total body workouts with one lift (Clean- Tuesday, Squat- Sunday?)
A low volume of plyos can be done before the weights but only if it isn’t over taxing your system.
Good Luck.
If you are going to lift twice a week - like GF says keep it to 1 or 2 exercises - keep fresh man - don’t over do it.
You’re not training to train- you’re training to perform on Match day -
sure…
thanks ppl 