Football Help

pittsburgh

Hi lads,

first of all I'm not new to boards ive been a lurker for quite a while and cant find my old account.

anyway! im originally from dublin

been living in pittsburgh for 3 years now. heres my problem

i was playing at a high level in dublin and got a scholarship to go to college here, and finished last year. and i got a serious injury last year

ive just recovered and joined a gym now.

but i have never used a gym by myself in my football time, as in college i was training every day so never had the time for it etc, but we did weights etc but i was told what to do etc...

I am looking to get back in the shape i was at and even better, as i'm looking to be playing in the USL2 this summer (american 3rd division)

so im hoping you guys could help me with a program that i could use or what i should be doing... also if anyone could recommend a good diet for football as now ill be cooking all my own meals

thanks ..

pittsburgh

anyone ?:)

even good websites specific in soccer training / dieting cause i dont want to just go into the gym and run and lift weights when i dont know if i could be doing something better for myself!

Thanks!

pittsburgh

any1 ?

Mhmm...weetabix

Heya Pittsburgh,
The questions you've asked are really vague, you need to be a bit more specific and to be honest (not having a go)if you looked in the stickies you'd find alot of info on these Q's.
What injury did you pickup?
What's your current level of fitness at the moment?
Are you trying to get bigger, stronger, faster, lose weight, lose fat, rehab the injury etc.?
Are you doing any other excercise outside of footie?

pittsburgh

Im back to Decent fitness, im playing sunday league at the moment. training wens and sat playing sundays.

I did my knee in, its perfect now so that isnt a problem.

See thats the thing I dont know if i want to get bigger etc, i want whats best for football. i'm a central defender 6'3" 89kg.

Even just a basic program of what is good for a footballer to do in the gym.
like what weights is good for my postion etc chest press, leg raise etc? dont really know the names? what would be the best thing for my carido running a decnet pace for a good while? or running a fast pace for a shorter time...

And what to avoid in the diet and what to eat a lot of etc....


Thanks

Mhmm...weetabix

pittsburgh wrote: »

Im back to Decent fitness, im playing sunday league at the moment. training wens and sat playing sundays.

I did my knee in, its perfect now so that isnt a problem.

See thats the thing I dont know if i want to get bigger etc, i want whats best for football. i'm a central defender 6'3" 89kg.

Even just a basic program of what is good for a footballer to do in the gym.
like what weights is good for my postion etc chest press, leg raise etc? dont really know the names? what would be the best thing for my carido running a decnet pace for a good while? or running a fast pace for a shorter time...

And what to avoid in the diet and what to eat a lot of etc....


Thanks

Ok so as a CB where do you feel you lose out the most. Do you get beat in the air often? do you get skinned for pace? Do you find you get pushed off the ball? There's not 1 specific programme for football, you need to pick something and focus on it.

pittsburgh

I suppose my weakest part of my game would be my leap any specific drills for this?

Also what shoud i doing cardio wise like how much kms a session and how many times a week etc... thanks

Mhmm...weetabix

pittsburgh wrote: »

I suppose my weakest part of my game would be my leap any specific drills for this?

Also what shoud i doing cardio wise like how much kms a session and how many times a week etc... thanks

I'm really having trouble putting this into a programme for you (it's difficult and I've had limited time with work & training myself but with look again tonight)

The main idea to improve your jump would be to incorporate into your programme:

Strength excercises such as squats, lunges, calf raises & step ups

Power excercises such as power cleans & a plyometric circuit

Also flexibility training before (after warm up) & after your work outs both Static and dynamic stretching.

Have a look here for ideas for a programme yourself and see if any of them appeal to you.
http://www.bodybuilding.com/fun/bbinfo.php?page=VerticalJump

On the running side, do you have any issues seeing out 90 minutes? You should be getting enough out of your footie training. You can always add in some extra km's during the week if you feel you need it but your legs are going to be sore from the extra work you'll be doing on them if you decide to go for extra inches on your jump.

Dietwise you should be looking at 6 meals a day with a calorie ratio of
60:20:20 - Carbs: Protein:fat this suits football players as you need endurance.

VIS VIRES

Hi Pittsburgh...



First of all have a read of the stickies at the top of the page,they have lots of good diet information that will help you.

Weights wise squats, deadlift ,bench press, pulls, chins, rows ,maybe some core work (ie pulldowns,weighted sit ups) you don't really need much more to start with...




For cardio you could do some HIIT training (High intensity interval training)IMO this will benifit you more than running at the same pace because you don't do that in a game you spend most of your time sprinting to the ball/jogging back to your position and so on...

pittsburgh

Thanks for the replies lads.

Yeah I'm gonna look through those stickies tonight.

Yeah I'd usually be grand doing the 90 minutes in a game with my current level of fitness, but if I was playing right full I'd like to add a little bit more of the fitness level.

Squats, deadlifts all sounds good lads cheers, but could anyone be more specific how much weight should I be doing? enough do i can do 3 sets of 15 or just so i can barely do 8 reps? Any Help on this would be great!

HIIT looks good thanks, I'll look that up tonight too.

My diet atm would be something like this

Breakfast - porridge with 1 spoon of honey glass of orange juice + 1 cod liver oil tab + zinc tab + vitc tab (if feel a cold coming on)

snack kiwi or banana

lunch if im at home pasta with tomato sauce, if im out 2 brown bread sandwiches with ham or chicken w/ mayo and lettuce and a kiwi and banana/apple

snack apple or banana

dinner meat, potatoes, veg, gravy.

snack fruit

drink only water and 1 cup of green tea a day.

Anything I should be adding / taking away from this diet?

Also ill prob be looking to go gym mon, tues, thurs, fri

how should i breaking down the training legs mon and thurs? upper tues and fri?

Also would you recommend i take any supplements with this training? protein or just leave it?

pittsburgh

Any suggesstions on that lads ? ^^