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weights and nutrition for soccer players?

  • 22-10-2009 11:40am
    #1
    dgic
    Closed Accounts Posts: 1 ✭


    First post so bear with me!!

    Been lifting weights fairly regularly for nearly two years and while i've made gains in size and strength i've kind of plateud the last few months. Been mixing things up lately from the heavy weights as I found them slowing me down for football.

    Just looking for some advice on how to improve/change what i'm doing so that both my football and physique benefits.


    Weekly excercise:

    Monday:

    No weights just an hours football

    Tuesday:

    Legs and shoulders

    Do these in a circuit

    For example I will do a set of 15 squats then a set of 15 shoulder presses and repeat this four times with little or no break, I will then do the same with lunges/front raises, then calf/lateral raises, Hamstrings/Shrugs

    I mix up the excersises from week to week, for example I might include leg press/rear shoulder excersise

    Wednsesday :

    Back and triceps/forearms

    Same as above for ciruit/sets/reps/little or no breaks

    Excersises include Dead lift/lying tricep extension, lat pull down/close grip bench press etc

    Mix these up from week to week also

    Thursday:

    No weights just an hours football


    Friday:

    Chest and biceps/forearms


    Same as other weight days for circuit/sets/reps/little or no breaks

    Exercises include Bench press/Dumbell curl, Incline fly/Hammer curl etc

    Mix up excersies on a weekly basis also

    Saturday:

    No weights just an hours football


    Sunday:

    Rest


    Nutrition:

    Food is basically the same every day. Have about 6 meals a day.


    Breakfast:Porridge with milk,peanut butter and honey

    Snack:one and a half Toasted sambo's with chicken,low fat mozzerella,onion,tomato,houmous

    Lunch:Same as above but with ham


    Snack:Another sandwich or snack, with carbs/protein fat


    Dinner: Meat and Veg with brown rice/Potatoes not as healthy as it sounds, usually curry or tomato based sauce involved


    Snack:Bowl of homemade vegtable soup and protein shake


    All my meals would have a lot of protein.


    If your still reading thanks!!!!Basically I have the feeling i'm pulling in too many directions here, so any advice is welcome, I love the football and want to be at my best for it and I love looking and feeling good from the gym so basically want to maximise both.


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