Thanks Kras 
I am going into the meet to have fun and not get hurt
It would be great to run a 11 FAT. Ran a 12.3 FAT couple of weeks ago into a -5.8 meter wind.
Anymore big meets for you this season? You must be excited about getting ready for College 
cheers,
Chris
No more big meets for me, I decided not to go to nationals to protect my ankle and to prepare for next yearā¦ yay college 
Best wishes, let us know how it goes and more importantly how FUN it was!
So, howād it go?
I didnt end up running afterwards, had too much stuff to finish around the house (Just moved)
I had an awesome soccer game last night though.
Scored a pretty good goal Ran up with the rush (Was playing defence), got the ball about 8 yards outside the 18 and cracked one over the keeper into the top right side of the net
I am going to get a meet in sometime this summer (100-200) but honestly it isnt a priority right now. With the move, work and soccer being so busy Iāll probably run a meet later in the year.
Cheers,
Chris
Last few workouts
Sat - Circuits: chins, stepups, single leg bounding, depth jumps, pushups, lunges
Sunday - 30 minute bike ride (mix of sprint/slow)
Monday - Soccer game: 90 minutes sprinting/jogging
Tuesday - weights:
bike ride 10 minutes
5 sets leg press 450x 15 reps
3 sets hanging leg raises
3 sets ham curls
3 sets explosive calf raise with 500 pounds
cheers,
Chris
cycling (tempo)
Rode for about 30 minutes tonight. It was a good flush of the legs.
technical work tomorrow and upper body weights
cheers,
Chris
Friday hour hike
Monday - soccer game 90 minutes
Scored another goal!! goal in each of two games.
Leg is pretty messed up from when I got cracked off last week. Have to go for Xrays tomorrow (I can walk/run but it is still swollen, yellow and purpleā¦
Cheers,
Chris
cycling 30 minutes tonight and stretching
playoff game tomorrow night, did recovery tonight.
Also my lower leg is just severely bruised. Bruising will disapear completely in about 3 weeks :eek:
I am taking a different approach to my training now and want to see how things work out for me going into indoor.
Some of you have been following my training and while I have made decent progress the combination of sprinting, lifting heavy weights, long work hours and too little sleep completely cooked my CNS.
Basically I am giving up weights (except for bodyweight movements) and going to try in get in as good shape (fitness wise) as possible
I have started playing soccer again and have been basically following the program outlined below. I have noticed a BIG increase in my fitness and speed/strength endurance.
I have lost mass but not a lot of strength.
Previous PBs since returning from 7 year layoff: (Times are pathetic I know. All times listed are FAT)
100m - 12.05
50m - 6.68
60m - 7.80
Bodyweight: 205 pounds
Goals: 100m = 11.XX FAT, 50M ~6.4x FAT, 60m 7.5xFAT
Here is my workout schedule:
M - GAME
T- Cycling/Upper body/Core
W - Hills/Plyos or GAME
TH- Cycling/walking
F - Circuits - Full Body
Sa - REST
Su - REST
M - GAME
Full 90 minute soccer game - mix of sprints/jogging
cooldown
T- Cycling/upperbody
30 minutes of cycling, mix of fast/slow pace
3 sets pushups
3 sets chins
3 sets situps
3 sets floppy fish
cooldown
W - Hills or GAME
2 x 6 x 50 meter short steep hills with walkback recovery
3 sets squat jumps for height
3 sets squat jumps for distance
3 sets lungewalk
cooldown
Th- Cycling/walking
20 minutes of cycling (mix of fast/slow pace)
stretching, cooldown
F - Circuits - Full Body
Giant set or triples followed by stretching
3 x (squat jumps, situps, pushups)
rest two minutes
3 x (burpees, dips, floppy fish)
rest two minutes
3 x (lunge walk, alt knee situps, running Aās 30 meters)
cooldown
Sa - REST
Su - REST
Thoughts?
Good luck to everyone with their training!
Chris
Chris, your new schedule looks good. What matters is that it works for you, and having been tracking what youāve been doing, it does sound like youāre optimizing your training for your current form. In a couple of weeks this should get you in shape to start running hard again. But have in mind that a soccer game as tempo will only get you so far. Since itās not possible to alter the rest and distance of the ātempoā and/or āsprintingā youāre doing during the soccer game, youāll get to a point where youāll hit a wall (youāll need shorter rest periods or longer distances to keep progressing from the tempo point of view and longer distances from the accel dev point of view to keep progressing developing acceleration capability).
Thanks Alan! Things are going well so far. I am definitely planning to alter the volume/intensity during the non-soccer days as things progress.
The soccer I am playing is very intense, I would guess I am sprinting flat out about 60-70% of the time with jogging in between.
Hills seem to have a decent short acceleration component and plyos are there too.
I could hit some tempo on off days but I am honestly dead after soccer and the cycling gives me a good flush without beating on my legs.
My work schedule makes intensive weights difficult and I actually feel better now than when I was lifting and running.
When I followed a similar program in highschool I ended up running 11.20 and 23.30 electric as a walk on at 17 years of age. (I also did some weights)
With 5 years hard sprint training went to 10.8ās and low 22ās but averaged low to mid 11ās FAT.
Right now I dont have the recovery options or time to really train that way anymore. (6 hours sleep a night and 55-60 hour workweeks)
This is helping me stay fit and that is my main goal at the moment.
BTW I scored another goal tonight. That is 3 goals in 4 games. Not bad for a fullback hehe
I played forward for half the game tonight and had 4 great chances but didnāt capitalize. (good saves, and one off the post)
It isnāt conventional but I am interested to see how it works out
Cheers,
Chris
what are you doing playing fullback??
In the past I have followed a program along the same idea as yours but playing field hockey, not soccer. It actually kept me in very good shape and I didnāt lose any ground speed-wise. In fact playing hockey and then lifting heavy and doing limited speedwork for 4 weeks before track season usually had me starting off with PRās.
Granted my high school field hockey team was very poor so our season only lasted about 10 weeks including pre-seasonā¦ good way to do intense tempo without ruining my legs though! I played forwardā¦ and midfieldā¦ and defenseā¦ and scored 75% of our goals- my team was THAT bad!
Thanks Kras
I play fullback but join the rush and go up for corners etc. Iād like to play forward more often but there is actually less sprinting in that position and there arenāt any good defenders on the team to take my place. (The guy who play sweeper is very good. He and I are the backbone of the defence)
It is fun though, I am really enjoying myself
cheers,
Chris
Training has been good, been playing soccer twice a week, cycling 2-3 times a week and hitting circuits as well when possible.
Feeling pretty fit and no real injuries to report. (I was elbowed in the eye last week and it is still sore (orbital bone) but other than that things are good hehe
Last game was chippy. 5 cards handed out and 2 red card LOL!
actually i used to love whenever i walked out from soccer or rugby games and i would have bruises all over my body, but hey its a BIG part of the game, and its beautiful
just u make sure u stay away from really hurting urself
cheers
Workout schedule:
Here is my schedule till the end of the soccer season
M - Soccer Game
T- Cycling/Upper body circuit
W - Speed/Plyos on the track in spikes
Th - cycling/core
Fr - REST
Sa - REST
Su - REST
Soccer GAME
Full 90 minute soccer game - mix of sprints/jogging
cooldown
Cycling/upperbody circuit workout
30 minutes of cycling, mix of fast/slow pace
3 x (pushups, chins, situps, floppy fish)
cooldown
Speed
warmup, stretching, drills, strides, accels
1 x 150 rest 7-10 minutes
1 x 120 rest 6-8 minutes
1 x 80 rest 5-7 minutes
1 x 60 rest 5-7 minutes
3 sets alt leg bounds on grass
3 sets x 6 reps squat jumps for height
3 sets x 8 reps burpees
strides
cooldown
Cycling/core
30 minutes of cycling (fartlek)
5 x (situps, floppy fish)
stretching, cooldown
Sunday:
morning weights:
4 sets of stepups (135)
3 sets chins
4 sets reverse leg press
3 sets calf raises
3 sets ham curls
3 sets glute isolators
3 sets hypers
3 sets hanging leg raise
PM: Running
6 x 80 at 90% concentrating on form
Monday: Full soccer game
Played the full 90 minutes. Very intense game, lots of good hard running
Tuesday: (tonight)
cycling (30 minute fartlek)
3 sets bench
3 sets running arms with dumbells
3 sets abs
I am still here
Hamstring is 100% now and soccer is done for the year.
Have started GPP going to get some races in this winter.
Doing lots of circuits, tows (with partner) weights and tempo.
Cheers,
Chris
strength training
4 sets power squats (about 1/2 depth) 405 for 5
4 sets stepups 135 for 10
3 sets reverse leg press/clute isolator 100 for 6
4 sets ham curls (100 for 10)
2 sets extensions
4 sets situps (incline with med ball)
3 sets hypers
4 x 4 x 100m tempo
4 sets bench
4 sets pulldowns
3 sets weighted running arms (5 pound dumbells)
cooldown