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Help with Post-Season Training for Comp Soccer
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the todd
Level

Join date: Jan 2012
Posts: 13

Hi,

I'm on a Major Division soccer team, and our season is about to end. I have about 4 months off until the new season starts in September, and I really would like to improve my athletic performance so that hopefully I can earn an invite to the Premier League/1st Division next year. I usually play either striker or outside midfielder, and have been averaging about 70-80 minutes of play time per game. I'm 23 years old, about 170 lbs and 5'10", and in college (so my budget isn't too high).

There's a number of areas I'm sure I can improve in. I'd like to improve: agility, speed, acceleration from a stop, jump height for headers, shot/pass power and endurance. (Lasting almost the full game time as a midfielder usually has me exhausted; I'd like to be solid until 90 minutes).

My diet is in good standing. My supplements are as follows: whey isolate (MGN, 1-2 scoops daily), Creatine Monohydrate (5-10g daily), Opti-Men MV (1-2 daily), fish oil (6-8g daily), Glucosamine/MSM 1500 mg (1-2 daily), and I'll be using Xtend for PWO recovery.

I need some help figuring out what to do for my workouts. I have access to a gym with free weights and some machines at my school until June. I'm waiting to hear about admission to a university for the Fall semester, and if I get in then I can use their state-of-the-art facilities to continue training as early as late May or June. I also have access to an outdoor soccer complex anytime I want for training. I also have training cones(about 40) and a speed rope at home that I can use.

In regards to my current cardio conditioning, I'm a bit behind where I'd like to be. Yesterday I ran 3 miles on a field in cleats in about 20 minutes...I'd like to bring that down closer to 18 minutes. However, improving my agility, speed and acceleration are top of the list right now.

Thank you for any input you can give me!

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JFG
Level 4

Join date: Nov 2006
Posts: 1782

WS4SB v3

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the todd
Level

Join date: Jan 2012
Posts: 13

Great link, thanks!

I'm taking the general concept of his workout that includes the speed training and conditioning but applying some of my own exercises/drills.

I started yesterday with legs and abs:

-Scrimmaged (soccer) for 1 hr 15 min

-Legs:
speed squats, 2 sets of 12, then 1 set to fail with med. weight, did 20 reps
Dumbbell side lunges, 2 sets 12, 1 set to 20 reps med weight
Leg Extensions, 2 sets of 12, 1 set of 16 with heavy weight
Leg curls, 2 sets of 12, 1 set of 20 med weight
Stiff-leg deadlifts, 2 sets of 12, 1 set 18
Calf raises 2 sets 15, 1 set of 18 heavy weight

-Abs:
weighted suit cases 3 sets 15
single leg raise crunches 3 sets 15
side planks 3 sets 45 seconds
single leg hip raises 2 sets 15 (hamstrings started locking up so I stopped)


Today I'm not lifting. Just stretching, ball control/technique training for 1hr, a 3 mile jog, and funnel runs x6.

Comments?

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JFG
Level 4

Join date: Nov 2006
Posts: 1782

You are applying your own concepts because you are smarter then DeFranco, spent the last 5+ years refining the program with thousands of athletes and beleive you know more?

Then go nuts.

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theBird
Level

Join date: Aug 2009
Posts: 4563

Hi Kiddo,

You have a long off-season. I would go with a WS4SB program and on non-lifting days concentrate on skill work. Lots of dribbling, ball control etc. I would also throw a day in where you run at moderate intensity for 20 minutes, and then finish off with 10 80m sprints.

Have fun!


*tweet*

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spk
Level

Join date: Mar 2010
Posts: 545

personally i would ask your division 1 coach what to do in the off season. he will know a ton more than strangers on a bodybuilding forum..

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the todd
Level

Join date: Jan 2012
Posts: 13

Thanks for the replies!

JFG-
I never implied that I'm smarter than DeFranco...I don't think that at all in the world of athletic training. I'm not changing his concepts, I'm just using a few different exercises that are more applicable to soccer. WS4SB is a template (or a few), not necessarily to be taken exactly as stated for everyone. I'm following the template for the second training schedule example, applying exercises most beneficial for soccer, and basing it on his speed and strength template. He mentions throughout that what he has are examples and should be modified to your sport, since he doesn't want to make a template for every single sport.

"*I obviously can?t write a hundred different sample workouts for every sport and position." -As quoted from DeFranco's article. I understand the goal and method of his exercise templates, and simply adjusted for my sport and position.

http://www.defrancostraining.c...


theBird and spk-
Thanks for the advice. That's essentially the schedule I've laid out...I'm doing ball control, dribbling and skill work with the ball Tues and Thurs-Sun, and Monday and Wednesday I'm in 1-2 hour scrimmages. I talked to our coach and he said to try and get 600-1,000 touches on a ball every day that you can. I'm not positive how many I get in during scrimmages, but every other day of the week I'm getting closer to 2,000 touches. Other than that the coach wasn't entirely helpful - he said to keep doing what I'm doing. When I asked about areas of improvement for me, he mentioned minor things (like situational moves/techniques), and said if I want to improve my fitness level, that I should see a sports specific trainer. I'd totally do that, but those sessions are out of my budget :( So I'm kind of winging it on information I can gather for free. My old junior college soccer coach is out of the country in Scotland so I can't ask him either.

So I really do appreciate any valuable input you can give me. I'm a hard worker and I'm dedicated to improving, but I want to make the most of my training and become the most valuable athlete I can to a team.

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spk
Level

Join date: Mar 2010
Posts: 545

any online soccer websites out there? if so , try and talk to a legit soccer coach and get his specific training workouts.. good luck

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the todd
Level

Join date: Jan 2012
Posts: 13

Thanks! I actually picked up a dvd set from a high school coach called "Soccer U" along with a shooting technique dvd "Blast the Ball." At first I was skeptical because there's plenty of basics, but I've found a decent amount of advanced level info and several ball control and technique drills in there. It says there's some field work and reactive training drills, but I've yet to check those out.

I honestly can't believe how difficult it has been to find decent online sources for soccer training workouts. There's plenty of amateur pages and 'get soccer celebrity bodies' type of sites, but those aren't really too useful. I was however lucky enough to stumble upon the University of Michigan's men's soccer summer conditioning program for 2011. So I'm sort of combining technique drills from Soccer U and agility/speed/endurance conditioning drills from U of M for the moment. Too bad there's no write-ups I can find on how any professional soccer athletes trained to bridge the gap from semi-pro. That would be the ideal find for my situation.

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JFG
Level 4

Join date: Nov 2006
Posts: 1782

It's not much as changing the training as you have never done it and you changed it before getting your body adapted.

Yes, you have to "fine tune" it too your discipline. But do it, as is, for 3-4 weeks before changing anything. most people that I have put on the system, find out real fast, that their overall fitness is not where it should be.

Once you have the pattern of what he is teaching you, then make the "changes" needed for soccer.

The "Strenght & Speed Template" would be an excellent way to start.

Cheers

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JFG
Level 4

Join date: Nov 2006
Posts: 1782

It's not much as changing the training as you have never done it and you changed it before getting your body adapted.

Yes, you have to "fine tune" it too your discipline. But do it, as is, for 3-4 weeks before changing anything. most people that I have put on the system, find out real fast, that their overall fitness is not where it should be.

Once you have the pattern of what he is teaching you, then make the "changes" needed for soccer.

The "Strenght & Speed Template" would be an excellent way to start.

Cheers

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WhiteFlash
Level 1

Join date: Apr 2004
Posts: 9612

No offense, DeFranco knows his stuff and the program has worked for a lot of people, but I personally don't like ws4sb for athletes, at least not for an extended period of time. Working up to one max set burns one out pretty damn fast, unless you're on special supps. I'd recommend something like Robertson's "Designer Athletes" but with MUCH LESS lower back work, and possibly a speed/track day in place of one of the lower body days. I've personally found this to be much more ideal, and easier on the body.

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