More, better stamina and speed for astro soccer

looperman1000

I play astro soccer 4 times a week. Twice on a Monday. Monday at lunchtime. Monday from 8-9pm as well.
I also play Wednesday lunchtime and Friday lunchtime too. All sessions are approx. an hour.
At the moment im doing quite well weight loss wise, i've come down from 16 stone to about 13'4. I am about 5'9.
Im 32 and work in an office, so am not really that mobile during the day.
I get to the gym on Tuesdays and Thursdays and just do a bit of rowing machine, bit of cross trainer, and a bit on the treadmill and usually finish with a 30k, 30 minute cycle.
Have been bringing in a Saturday session too.
Any help would be appreciated. Sprints outside? Solely just jogging for an hour on treadmill on alternate days? Lose more weight.
Whatever advice is given, i'll take it on board.

Thanks in advance.

top madra

thats alot of cardio man no harm to have a rest day too,after time ull just get fitter and have more stamina,id prob drop a day midweek for a rest or take sat & sun off

looperman1000

Thanks for getting back to me.

Burkatron

Your stamina & speed will go up naturally with that much footie.Top Madra hit on the head your doing loads of cardio,you're overtraining it to an extent.I'd look at dropping Tuesday or Thursday in the gym & hit the Saturday. That gives you 2 break days during the week which you'll need.
HIIT & shuttle runs I found great for building up my speed.
Weights wise,squats,lunges & dead lifts are awesome for a bit of extra power in the legs.Its just a matter of getting the balance right so your legs are recovered to use that power right! Saturdays would be good for these so you have Sunday to recover!

looperman1000

Thanks also to you, Burkatron. You're a gem.

sfag

yes - rest and you will have more stamina. and with that much running around you had better eat nutritional grub too.