Strength Training & Football...

[Bosswinger]

Hey all, new to this forum and haven't seen a better place for this thread so hope I can get some advice/assurance on what I am doing is right.

Stats
Male.
25.
6' 1".
171 lbs (first thing this morning in boxers).
BF 17% (measured with calipers 4 weeks ago, getting remeasured this week so hope to see it down to 16%).

Goals...
Reduces BF% to 12% by June/July.
Increase strength.

I have football training twice a week (Tuesday and Thursday/Friday) and a match at the weekends and also go to the gym twice a week (Monday and Thursday/Friday depending on training). Training is based an anaerobic work and skill drills and is very good, top class trainer. In the gym I have been working roughly on two different programs alternating as shown below...

Workout 1 (Monday)
Mobility/Warm up
Stretching
Overhead squat with empty bar( 4kg bar not olympic bar) 2 x 20
Box Jumps 2 x 5

Main Session
Press ups 120 (done is sets of 40 , 30, 20 15, 10 ,5... basically as many as i can without stopping in a set)
Split Squats 3 x 10
Barbell Calf raises 3 x 10
Squats 3 x 10
Barbell Hip Thrusts 3 x 10

Workout 2 (Thursday/Friday)
Mobility/Warm up
Stretching
Overhead squat with empty bar( 4kg bar not olympic bar) 2 x 20
Box Jumps 2 x 5

Main Session
Dumbbell Bench press 3 x 10
Bulgarian squats 3 x 10
Pull ups 3 x failure
Romanian Deadlift 3 x 10
Barbell calf raises 3 x 10

Diet is aiming for 1800-1900 cals a day and getting in 220-250g of protein a day. This is accurate as I have done a lot of work on this. Carbs usually 25-35%.

Any advice is much appreciated.

[SpiderDan]

Are you questioning what your trainer is having you do? If he is top class, then there shouldnt be need for extra advice from a forum.

Do you not think its correct?

Is it improving your performance?

[Bosswinger]

The trainer takes the training Tuesday and Thursday/Friday, the gym work Monday and Thursday/Friday is supplementary to it. Probably should have made that clearer! I have been making my own program for the gym and thats what I need critiquing as I am far from an expert!

[elmo322]

Some sort of periodisation is always a good way to approach things, there are a few different models ( modified conjugate for sport and western linear), search the forum as there are previous posts on this. Power has to be developed specific to a particular sport, sports have different requirements which can also come down to positions played with in a team. Each sport has a limiting factor which means in basic terms the key components that need to be trained and attained to excell at that sport.

If you just want to get stronger and develop some general power then it is more straight forward. It is important though that your strength training doesn't have a negative effect on your football training so intergration is key.

First thing to do is work on flexibility, stabilisation, balance, posture, core, basic conditioning (strength, endurance etc). Search periodisation and have a look at strength training stickies.

[Bosswinger]

Quote

Some sort of periodisation is always a good way to approach things, there are a few different models ( modified conjugate for sport and western linear), search the forum as there are previous posts on this. Power has to be developed specific to a particular sport, sports have different requirements which can also come down to positions played with in a team. Each sport has a limiting factor which means in basic terms the key components that need to be trained and attained to excell at that sport.

If you just want to get stronger and develop some general power then it is more straight forward. It is important though that your strength training doesn't have a negative effect on your football training so intergration is key.

First thing to do is work on flexibility, stabilisation, balance, posture, core, basic conditioning (strength, endurance etc). Search periodisation and have a look at strength training stickies.

Cheers for reply. I have done 16 weeks of periodisation training which involved increasing flexibility and core strength building up to me starting doing Squats deadlifts now (well 6 weeks ago). I am also foam rolling 20 minutes 4 or 5 times a week. I am looking to increase strength and general power. During my football training we work on stretching, core strength, posture and stability so I am looking to supplement this with increasing strength/power when I am in the gym twice a week! What do you think of my weights sessions? What do I need to change/add? is 3 x 10 the right set reps I should be doing or 5 x 5, 3 x 8...

[Fred]

You want to be looking at lower rep ranges to increase strength and power. Have a look at Wendler 5/3/1. Could be just what you need. Basically it is split into 4 days, each day based around either

1. Squat
2. Bench Press
3. Deadlift
4. Military Press

Do 1 upper and 1 lower day each week. Then do the other two days the next week etc.

If you want to buy the ebook, you can do so here Elite Fitness Systems but it is all over the internet if you are not of the paying persuasion. Also, a spreadsheet to work out the starting weights and progressions http://www.doosoft.com/cgi-bin/download.pl?file=531

[Bosswinger]

Quote

You want to be looking at lower rep ranges to increase strength and power. Have a look at Wendler 5/3/1. Could be just what you need. Basically it is split into 4 days, each day based around either

1. Squat
2. Bench Press
3. Deadlift
4. Military Press

Do 1 upper and 1 lower day each week. Then do the other two days the next week etc.

If you want to buy the ebook, you can do so here Elite Fitness Systems but it is all over the internet if you are not of the paying persuasion. Also, a spreadsheet to work out the starting weights and progressions http://www.doosoft.com/cgi-bin/download.pl?file=531

Thanks a lot for that. I will look into it. I have heard of it before alright. Seems like what I am looking for.