Thought I’d start a training log here.
Background: Age: 20
BW: 180 as of 1/1/12
Height: 5’11.5
I play soccer. I was with a pro club in the 2nd half of 2011 and then asked to be released at the end of 2011. I have trials with teams starting this week.
With regards to my training, the club I was with had an inexcusable and surprising lack of focus on the physical preparation side of the game. Because of this I resorted to doing physical training on my own and as a result I was not only the fittest player on my team (by far) but the fastest as well.
Throughout the fall, I structured my training as follows:
Mon, Wed, Sat AM: sprints 4x3x15 meters, 3x2x30 meters all up a mid-level grass incline (I took 1.5 min rest between sprints, 4 mins between sets)
PM: weights
Tues, Fri, Sun: AM: ball work
We had games on sunday (occasionally cup games mid week). I only did the Saturday workouts if I wasn’t playing Sunday. Bear in mind I had practice every weekday and so I felt no need to do extra tempo (I was fit and the practices were not high intensity but they served to keep me fit).
The past few weeks after being released I have done sprints in the MWF am and weight in the MWF pm. Tues/Thurs/Sat have been tempo days and Sundays I rest.
for tempo I do distances up to 200 meters on one day for about 1500 m, up to 400m for 1500 m on day 2 and the third day I do on a bike because I have often suffered shin splints and I find a non-impact day really helps. Additionally I do ball work for a couple hours every day although I have never found this extra stuff to affect my physical training.
Lastly: i haven’t been timed accurately in ages so I don’t really know where I am. I am pretty sure I am sub 4 in the 30m because the fastest person on the team I was with got a 4.03 electronic 30m and I beat him every time we raced. I have a standing vertical of 90cm. My best back squat is 115 kg for 3 (I know i am really weak). My bench is 85 kg for 5.
I will be posting my training here.