Returning to the game Soccer player

S

SoccerBrit

0
well, Football really! But seeing as this is seemingly a US forum I'll abide and call it Soccer!

I am 19 next month and a semi professional soccer player, or over there probably referred to as 'high level amatuer'.

I have spent a few years out for various reasons and have the ability to return to a higher level, but not quite the fitness. I know lot's of what's needed, but have never been a Gym member and just joined a new one so would really appreciate any tips or advice on how to get to the required level.

I've got trials in Spain in November (a fair way away still obviously) and want to be in top shape by then, especially due to the increased climate. That's the aim.

I'm 6ft 2 but VERY slight/thin. I want/need to bulk up.

Fire away! :)
 
To bulk up-
Google "basal metabolic rate"
Google "Harrison-Benedict BMR"
Follow the calorie needs number and consume 3500 more calories weekly. 3500 calories= 1 pound of weight loss/gain. Count your calories, and then you'll know exactly how much food you need for hypertrophy.

I would do intervals for cardio and conditioning. Look up the Running Man article at TESTOSTERONE MUSCLE | Unapologetic Muscle-Building Elitists

I would do something of the like-
3 days weight training weekly.
db or bb inc or flat press:3x12
squat:3x12
back extension: 3x12
chin ups or lat pulldown or seated row: 3x12
lunges: 2X10-20 steps

Find what you can do 12 times. When you can do more than 12 reps, up the weight. After 4 weeks add a set and drop 2 reps.

Learn to deadlift and then alternate deadlift with squat.
 
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