many injuries have come my way and its time to start working harder to achieve my dream...i need an expert to help me out please..so its summertime now so all my concentration is on soccer this is my daily schedule... I am 19 years old and weight 153 pounds and am 5'9
6 a.m.-wake up,shower,eat
6:30- leave for gym
7- workout
9:15-leave
9:45- snack, feet in air, watch soccer
10:00-Shaun T insanity
11:00- eat
11:30 watch soccer, feet in air to elevate
12:45- leave for field
1:00-start S<A<Q -Speed/Agility/Quickness training
--- sprints 10,20,30/cones/suicides/jump rope/lunges..etc.
2:15-finish
2:30-snack
2:45-backyard- freestyle, left/right flicks/passes just messing around with the ball
3:45- finish, ice bath , eat
5- leave for field
5:15-dribbling,shooting
---dribbling-between cones, 1v1, plus ankle weights for certain time
---shooting- stationary, while moving, in game situations
8:30 done
8:45 eat, relax
Between 10-11 go to sleep
Weekends no gym, no SAQ, just watching soccer and going out to play
now as far as gym goes for example,
Mondays- Back/Shoulder-
Assisted Chin-up- The assisted weight i put is 50 pounds to help me so i do...
Wide grip-5x12
Mid grip-5x12
Closer in grip-5x12
Back extension-5x12-100 pounds
Lat Pulldown-
wide grip -to chin, front- 5x12 -87.5 pounds
-to neck, back- 5x12 -87.5 pounds
close grip -to chin,front- 5x12 - 87.5 pounds
-to neck,back- 5x12- 87.5 pounds
Row/Rear Delt
low grip- 5x12-70 pounds
high grip- 5x12-70 pounds
Cable cross workout for shoulders..cant really explain it...
Overhead Press
5x12-62.5 pounds
Shrugs
free weights , 2 30 pounds weights in each hand
5x30
Shoulder exercise
free weights 25 pound weight in each hand , i sit down and bring them up
3x12
Back exercise
cant explain this one either but i do it with 2 25 weights in each hand
3x12
Tuesday- Chest,Bi,Tri,Legs
Bic-free weights, 25 pound weight in each hand, curl 5x12
Tri-free weight, 25 pounds above head, 5x12
Chest press
5x12-110 pounds
Fly
5x12-50
Flat chest press
5x12-105
Incline press
5x12-105
Legs
Seated leg press
5x12- was doing 300 but my friend told me i was doing them slightly wrong so went back to 280 to get into rhytm
then after i do that i do each leg was doing 160 but now 120 and each leg i do 5x12
leg curl
5x12-75
leg extension
5x12-112.5
Cybex eagle hip adductors
5x12 -110
Cybex eagle hip abductors
5x12- 110
then wed -same as mon
thur- same as tue
fri-same as mon
then next week i switch it up i start with chest,bic,tric and legs on monday
alright im sorry its so long but i really need help, i want you guys to help me make it a better workout, i know i do alot in a day but i really am striving to make it pro that is why i am training so hard, so here are a few of my own questions...
1- Is this too much? am i overtraining?
2- Since i do alot of sprints usually for hour to 1 hour and 30 min, should i workout legs one day and the next day i do sprints and then back to leg workouts or can i do both 5 days a week together
3 should i increase the weight of everthing every week and a half to two weeks?
6 a.m.-wake up,shower,eat
6:30- leave for gym
7- workout
9:15-leave
9:45- snack, feet in air, watch soccer
10:00-Shaun T insanity
11:00- eat
11:30 watch soccer, feet in air to elevate
12:45- leave for field
1:00-start S<A<Q -Speed/Agility/Quickness training
--- sprints 10,20,30/cones/suicides/jump rope/lunges..etc.
2:15-finish
2:30-snack
2:45-backyard- freestyle, left/right flicks/passes just messing around with the ball
3:45- finish, ice bath , eat
5- leave for field
5:15-dribbling,shooting
---dribbling-between cones, 1v1, plus ankle weights for certain time
---shooting- stationary, while moving, in game situations
8:30 done
8:45 eat, relax
Between 10-11 go to sleep
Weekends no gym, no SAQ, just watching soccer and going out to play
now as far as gym goes for example,
Mondays- Back/Shoulder-
Assisted Chin-up- The assisted weight i put is 50 pounds to help me so i do...
Wide grip-5x12
Mid grip-5x12
Closer in grip-5x12
Back extension-5x12-100 pounds
Lat Pulldown-
wide grip -to chin, front- 5x12 -87.5 pounds
-to neck, back- 5x12 -87.5 pounds
close grip -to chin,front- 5x12 - 87.5 pounds
-to neck,back- 5x12- 87.5 pounds
Row/Rear Delt
low grip- 5x12-70 pounds
high grip- 5x12-70 pounds
Cable cross workout for shoulders..cant really explain it...
Overhead Press
5x12-62.5 pounds
Shrugs
free weights , 2 30 pounds weights in each hand
5x30
Shoulder exercise
free weights 25 pound weight in each hand , i sit down and bring them up
3x12
Back exercise
cant explain this one either but i do it with 2 25 weights in each hand
3x12
Tuesday- Chest,Bi,Tri,Legs
Bic-free weights, 25 pound weight in each hand, curl 5x12
Tri-free weight, 25 pounds above head, 5x12
Chest press
5x12-110 pounds
Fly
5x12-50
Flat chest press
5x12-105
Incline press
5x12-105
Legs
Seated leg press
5x12- was doing 300 but my friend told me i was doing them slightly wrong so went back to 280 to get into rhytm
then after i do that i do each leg was doing 160 but now 120 and each leg i do 5x12
leg curl
5x12-75
leg extension
5x12-112.5
Cybex eagle hip adductors
5x12 -110
Cybex eagle hip abductors
5x12- 110
then wed -same as mon
thur- same as tue
fri-same as mon
then next week i switch it up i start with chest,bic,tric and legs on monday
alright im sorry its so long but i really need help, i want you guys to help me make it a better workout, i know i do alot in a day but i really am striving to make it pro that is why i am training so hard, so here are a few of my own questions...
1- Is this too much? am i overtraining?
2- Since i do alot of sprints usually for hour to 1 hour and 30 min, should i workout legs one day and the next day i do sprints and then back to leg workouts or can i do both 5 days a week together
3 should i increase the weight of everthing every week and a half to two weeks?