I've just finished the high school season. A couple days after the last game, the coach was talking to a couple of the guys and me, and he mentioned to me that if I want to improve and be more effective as a player, that I need to hit the weight room. But I was wondering if you guys have any tips for the adding mass in particular. I'm mainly talking about upper body. I've hit a growths spurt and show up in height, and its left me rather lanky. So I was wondering if any of you can help me. Thanks for the time.
Chest is a good start because usually u see good gains there... -bench -incline -decline -fly's 4 sets of 12 or so diet is key, after any physical activity consume some protein whether it be in the form of solid food or a protein shake. i don't have lots of time right now...
IMHO working the chest is okay (andit should be included in your training program), but it's not a muscle you use a whole lot in soccer - not that upper body strength isn't important- but you would probably see more of a benefit in your game if you work the muscle groups that are used the most in soccer. I would suggest picking this book up: "Complete Conditioning for Soccer: 137 Drills and Exercises" By: Sigi Schmid, Robert Alejo http://search.barnesandnoble.com/bo...RD=soccer+conditioning+sigi&userid=53U6PRDUPE -You can probably find it in your local library- I know our library has a copy. It's written by Sigi Schmid who is the coach of the LA Galaxy. It gives complete instuctions on how to put together a training program including weight lifting. It includes weight lifting execises for upper and lower body. It also gives you a program proggression from off-season to in-season to post-season. It's a very good book if you want to put together a soccer specific weight training program.
Shoulders seem to be important in soccer though. Countless times I've been in battles with another player, shoulder to shoulder running for the ball, and I want to make it difficult for them to get me off the ball.
You mean this guy wrote a book titled Complete Conditioning for Soccer: 137 Drills and Exercises? But yes, work on your bench. Remember that bench presses and other chest exercises will work you shoulders (deltoids) and triceps also. This whole group will then provide a base of strength for your arms to push off.
Upper body strength -- in particular the torso and trunk area -- are critical to balance. By being stronger in your abs, obliques and back, you'll be able to make quicker turns and tighter cuts and still maintain good control and balance. Also, do a lot of jumping type training -- use boxes and cones and jump front to back, side to side. These also improve balance, but they'll also improve quickness. The same type of muscle action that makes you a better jumper will also make you more explosive.
Another good book with soccer oreinted weight training information (written by a coach without Sigi's gut - at least he dind't have a gut that last time I talked to him) Conditioning for Soccer Joe Luxbacher http://www.amazon.com/exec/obidos/ASIN/1570281467/002-5338471-8961665 rymannryan - where do you live in VA? If you live in Fairfax County, their library has a fair amount of books with good info on weight lifting for soccer.
I was a skinny kid growing up, too. The person who suggested eating/drinking protein is dead right. When I wanted to pack on weight quickly, I'd drink a protein shake or eat a protein bar both one hour before my workout and again right after I finished it. Now, I typically eat a protein energy bar about an hour before my workout and eat a high-protein dinner after it. Most people would recommend skipping the pre-workout protein and instead having a shake right after your workout. They're probably right; I'm sure works better, but I'm not trying to add much weight any more. As far as the actual workout goes, you should do a few exercises for each muscle group, the muscle groups should be spread over workouts (e.g., a chest and bicep day, a shoulder and tricep day, etc.). Do not switch between muscle groups, though; do your chest, then your biceps. For building mass, use heavier weights. I disagree with the person who recommended doing 12 reps. If you can lift a weight 12 times, then it's not nearly heavy enough. Try 3 sets starting with 7 or 8 reps each. If you can only do 2 or 3 by the last set, you've got the right weight. If you do three exercises for each muscle group (say, decline, incline, and bench, for chest), maybe use a lighter weight and aim for more reps on the last exercise. More important that anything, though, are technique and safety. Make sure you're not using momentum to get the weights up. Keep your back flat on the bench for presses, and don't contort your body to lift the weight. I see plenty of folks at the gym who do bicep curls by swinging their arms and throwing the weight up; this won't do anything, and people "in the know" laugh at those people for cheating. Finally, find a goot spotter--someone who will encourage you, who won't just lift the weight up when you appear to be struggling (you have more in you than you think), who will make sure you don't cheat, and who will make sure you won't hurt yourself. For the record, I'm six feet tall. I weighed about 150 pounds before I started working out a few years ago. I'm now around 180.
Great advice. You talk about using heavy weights. Looks like I need to get a gym membership because the little barbell I have only came with weights that take it up to 25 lbs. That is not nearly enough, despite the fact that I'm lanky. But as of now, until I join my local YMCA, its all I have. Can this be used for anything?
Some good advice except for that first guy. You do need to increasr your protein intake. Late at night shakes are good. But for the weight training part you should be doing multi-joint movement exercises. Such as the powerlifting exercises. Deadlifts, powercleans, squats, etc. What I mean by multijoint is that when you perform a lifting excersise make sure it involves more than one joint in motion. Isolation exercises make you look good at the beach but they can be counterproductive or even harmful to an athlete. Also get a book or video on plyometrics AND do some medicine ball training at least once a week. You should lift 3 or 4 days a week. Also find a good track coach and do some speed training.
Everything posted previoulsy is true, but here is more of a detailed plan.. Here is some advice. I have been involved in weight training since I was 14 (am 28 now) so I have some good experience/advice for you, since I know what works and what doesnt... 1. focus on 3 things equally important: rest (8 hours/night), diet (mainly protein) and the workout itself. If one of the 3 is ignored, your results will suffer.. MOst people focus on teh workout and ignor the rest and diet, therefore limiting their results... I will help you on the three. lets start w/workout. Everyone has a different body type that responds to different types of workouts.. Since you are lanky you will need to focus on core mass building exercises and ignore the "fu fu" movements that focus on shaping and cutting up the muscle.. Try this workout: ***note: for all upper body exercises use light easy warm up of 2 sets of 12 reps, followed by 3 HARD EFFORT sets adding weight each set of 10-8-6 reps... Ideally you want to max out are 10 reps 1st set, 8 the 2nd with more weight, and 6 with the most weight, etc.. for legs, same thing with the warm up, but use a 15-12-10 rep scheme..... here is the workout (2 exercises per body part) day1 : CHEST: bench press 3 sets, followed by incline 3 sets.... BACK: pulldowns to the front, then bent over rows (or cable rows) day2: rest day 3: LEGS: squats, lunges, leg extensions day4: rest day5: SHOULDERS: upright rows, military press ARMS: barbell curls, preacher curls, tricep pushdowns, lying tricep extensions... day6: rest day 7: rest repeat day 1.... I start on a monday, that way I have the weekends off for rest.. for explanantions of exercises, go online or buy a magazine, they are covered in almost all.... diet. for gaining muscle you should be eating 4 small meals a day with at least 40 grams of protein per meal for optimum results.. (any more and your body will pass it through b/c your body can only absorbe about 40 grams per meal b/4 getting saturated.) DIET IS THE HARDEST PART OF THE WHOLE PROCESS, not working out b/c it requires discipline away from teh gym.. TO MAKE IT EASIER BUY PROTEIN SHAKES to avoid having to fix that many meals... there it is!!! Follow this and you will get rapid results.. If you start to burn out, take a week off, and cut down on watching you diet since it is a pain in the ass. THE WORST THING YOU CAN DO IS QUIT. I just gave you every littel detail in case you wanted optimum results.... Oh yeah, since you are skinny, you might want to get a "high calorie" protein shake since you burn calories faster. go to a GNC and ask them, they are usually knowledgable.. ENJOY! Let me know how it works 4 months downt the line...
Again, some more great advice. But I always read things like "you should be doing plyometrics four times a week, weight training three, agility training three, etc.) How do I know what stuff I can do on the same day? Is it unhealthy for me to go work out and then play soccer all afternoon. Because as good as it is to be strong and fit, you also actually have to know how to play. So what kind of stuff can I do ont he same day?
Best bet would be to join a local gym, and make an appointment with a personal trainer. Ask if any of them are soccer/sports oriented. Let him/her know what your goals are, and they can build a program for you. They will also take you through all your excercises and show you the proper form, seating postion etc, which is very important. Nothing sadder/funnier than to see a pack of 5 or so high school kids boucing the bar off their chests trying to bench as much as possible. Don't be one of those guys, lol. To add to what everyone else has said, dedication and consistency are the key to seeing results in the gym. Busting your ass for a month, and then going once a week after that is not going to provide as good results as a consistent workout schedule. Do you live in Northern VA? If so, I know personal trainers at several area gyms, and may be able to give you a recommendation.
How much does the bar itself weigh? Do you have dumbells, too? You could probably use it for your biceps and triceps. Shoulders and chest require more weight, but, if you have dumbells, you could probably get started with low weight by doing dumbell presses or flies. Actually, flies are a great chest exercise, and you don't need much weight. For shoulders (someone help me with the name of this exercise), you can use the bar in the following way: sit up straight (if possible, in a seat with decent back support) and lift the bar over your head. When you're lowering the bar, bring it down behind your head to the point where the bar is level with your ears. The keep doin' it. This is more difficult that bringing the bar down in front of your head; thus, less weight is required. I agree with the guy who suggested you get a trainer. If that isn't possible, just ask someone else at the gym to help you out. Look for the focused guys who use really controlled movements, not the dopes and hotdoggers. Some insider dirt on the gym: even though they look macho, gym rats secretly all want to spot other people and dispense advice.
I recommend you buy i box of Designer Whey Protein... make a 2-3 smoothies a day with 2 scoops. this will make every workout session twice as profitable. (( If you do follow my advice, get french vanilla.... natural and chocolate taste like ************))