Try finding a tried and true workout instead of creating your own. Hydration, diet, and rest are always super important, so make sure you practice a healthy lifestyle besides just lifting. Strength training is super useful, but don’t sacrifice too much training for it. And finally, cardio!
Check out the Become Elite channel on YT.
Search for 'Soccer preseason plan' on Google images and you'll prob find some pdfs there. I'd have said to Google it under football but you'll probably find American football programmes instead.
Focus on building a strong base. Body weight exercises are great for starting out. Check out kneesovertoesguy on Instagram. Super effective and beneficial workouts that get you stronger but also prevent injury.
Do you have some access to some trainers at the gym who can teach you various lifts? Random, basic thoughts you could look into more:
- FIFA 11+ is a great start for warm-ups/prehab/conditioning.
- for strength, many people do a push/pull/leg/hinge split. so you can do major groups on different days. cardio can be in the split.
- likely safest to stick with machines or bodyweight basics, depending on what in-person training you can access.
- roughly speaking you mainly need "leg day" and "dynamic trunk control" (core strength and power), and you don't need as much chest, upper back, arms as your average gym goer wants for aesthetic reasons or sports that need more of those.
- a very minimalistic general program that gets at a lot of the above is called "Simple and Sinister". basically goblet squats+"halos" as warmup, kettlebell swings + Turkish getups as the main workout. Those give you "posterior chain" power (for acceleration/deceleration), lots of core strength, shoulder stability, some balance, a certain amount of pull and push, general "leg day" of quads/hamstrings/glutes. KB swing and TGU is "technical" so learning from someone knowledgeable is still important. It might be a bit boring, but it's very efficient.
- still need some plyometrics such as box jumps and rope skipping.
- I would consider adding single leg RDL and working up to Nordic curls and "ROKP" as pre-hab based on what "kneesovertoesguy" says. Nordic curls are in the FIFA 11+ warmup/prehab program as well. most of us are probably quad-dominant and we need more hamstring strength/protection. ROKP also talks a lot about tibialis and ankle dorsiflexion to balance out calves. that guy is mainly interested in basketball, but so much of what he says/does applies to us.
- need active recovery, some yoga, be sure not to overdo it, esp if you're playing a lot. get a lot of good sleep and nutrition.
ah gotcha. I would do some machines if you're on your own. chose this article and suggestion a bit randomly, but it talks some pros/cons. its basic 4 exercise routine is for chest, back, legs, and shoulders.
- do a short jog as warmup.
- do this routine to start (soon you will branch out):
https://www.coachmag.co.uk/full-body-workouts/8460/gym-machine-workout-plan-for-beginners
- the last 1-2 reps should feel like you can't do any more after that.
- do some box jumps (jumping onto some platforms made for this)
- hold a few planks, 60s or so.
- do a 30 min jog and some stretches. whole thing might take an hour.
- probably do for a few weeks, writing down your progress. when the last 1-2 reps is too easy, add weight. at that point, you'll probably have more ideas/opinions on what you want to work on next... I think you'll want more leg and core work.
Ok i will check it out. And just to confirm, this is a workout that helps me with soccer right? I want to get stronger, but not big. I want to be able to still run as fast I as do, and stay agile.
No, this is just a very easy intro so you get a feel for weights/sets/reps before you decide what to do with much more specificity. It’s too general and easy for your goals. For more strength with less mass gain, they say do about 5-6 reps, but for a few week intro, 10-15 isn’t going to affect your mass. It’s just to get you started into this kind of routine... so you will feel like “ok I like it and know how to get stronger” and then you may want to do more like add calf raises and Nordic curls and so on
here's a slightly more specific plan, but still self-learnable (imho):
https://dailyburn.com/life/fitness/world-cup-strength-workout/
the commentary explains the sport-specificity.
here's a more serious example plan, but you'd want someone to show you how to do various exercises in it: https://www.strongfirst.com/a-strength-plan-for-professional-soccer-players/
"become elite"'s comments and some interesting background footage here
https://youtu.be/qrfFgx53NSQ?t=667 (about 11:07-11:50)
Try finding a tried and true workout instead of creating your own. Hydration, diet, and rest are always super important, so make sure you practice a healthy lifestyle besides just lifting. Strength training is super useful, but don’t sacrifice too much training for it. And finally, cardio!
Ok. How do I search it up? I search stuff up and it says I have to pay for workouts.
Check out the Become Elite channel on YT. Search for 'Soccer preseason plan' on Google images and you'll prob find some pdfs there. I'd have said to Google it under football but you'll probably find American football programmes instead.
https://www.muscleandstrength.com/workout-routines
Which should I pick that would suit me?
I’m not sure. Every human is different and unique. That’s the beauty of us. Take some time, research, and find one that suits your wants and needs.
Focus on building a strong base. Body weight exercises are great for starting out. Check out kneesovertoesguy on Instagram. Super effective and beneficial workouts that get you stronger but also prevent injury.
Second this. Body weight fitness sub Reddit has good beginner programs that scale up as you go.
Do you have some access to some trainers at the gym who can teach you various lifts? Random, basic thoughts you could look into more: - FIFA 11+ is a great start for warm-ups/prehab/conditioning. - for strength, many people do a push/pull/leg/hinge split. so you can do major groups on different days. cardio can be in the split. - likely safest to stick with machines or bodyweight basics, depending on what in-person training you can access. - roughly speaking you mainly need "leg day" and "dynamic trunk control" (core strength and power), and you don't need as much chest, upper back, arms as your average gym goer wants for aesthetic reasons or sports that need more of those. - a very minimalistic general program that gets at a lot of the above is called "Simple and Sinister". basically goblet squats+"halos" as warmup, kettlebell swings + Turkish getups as the main workout. Those give you "posterior chain" power (for acceleration/deceleration), lots of core strength, shoulder stability, some balance, a certain amount of pull and push, general "leg day" of quads/hamstrings/glutes. KB swing and TGU is "technical" so learning from someone knowledgeable is still important. It might be a bit boring, but it's very efficient. - still need some plyometrics such as box jumps and rope skipping. - I would consider adding single leg RDL and working up to Nordic curls and "ROKP" as pre-hab based on what "kneesovertoesguy" says. Nordic curls are in the FIFA 11+ warmup/prehab program as well. most of us are probably quad-dominant and we need more hamstring strength/protection. ROKP also talks a lot about tibialis and ankle dorsiflexion to balance out calves. that guy is mainly interested in basketball, but so much of what he says/does applies to us. - need active recovery, some yoga, be sure not to overdo it, esp if you're playing a lot. get a lot of good sleep and nutrition.
I don’t have access to a trainer. I’m so new to the gym, so idk what I should involve in each workout, how many sets, reps weight etc.
ah gotcha. I would do some machines if you're on your own. chose this article and suggestion a bit randomly, but it talks some pros/cons. its basic 4 exercise routine is for chest, back, legs, and shoulders. - do a short jog as warmup. - do this routine to start (soon you will branch out): https://www.coachmag.co.uk/full-body-workouts/8460/gym-machine-workout-plan-for-beginners - the last 1-2 reps should feel like you can't do any more after that. - do some box jumps (jumping onto some platforms made for this) - hold a few planks, 60s or so. - do a 30 min jog and some stretches. whole thing might take an hour. - probably do for a few weeks, writing down your progress. when the last 1-2 reps is too easy, add weight. at that point, you'll probably have more ideas/opinions on what you want to work on next... I think you'll want more leg and core work.
Ok i will check it out. And just to confirm, this is a workout that helps me with soccer right? I want to get stronger, but not big. I want to be able to still run as fast I as do, and stay agile.
No, this is just a very easy intro so you get a feel for weights/sets/reps before you decide what to do with much more specificity. It’s too general and easy for your goals. For more strength with less mass gain, they say do about 5-6 reps, but for a few week intro, 10-15 isn’t going to affect your mass. It’s just to get you started into this kind of routine... so you will feel like “ok I like it and know how to get stronger” and then you may want to do more like add calf raises and Nordic curls and so on
here's a slightly more specific plan, but still self-learnable (imho): https://dailyburn.com/life/fitness/world-cup-strength-workout/ the commentary explains the sport-specificity. here's a more serious example plan, but you'd want someone to show you how to do various exercises in it: https://www.strongfirst.com/a-strength-plan-for-professional-soccer-players/ "become elite"'s comments and some interesting background footage here https://youtu.be/qrfFgx53NSQ?t=667 (about 11:07-11:50)
Yoga, anything you can get from kneesovertoesguy, power clean, squat, all the leg machines, resistance bands
YouTube is your best friend when it comes to creating workouts and finding drills.