T Nation

College Soccer Workout?


#1

I am currently part of a college soccer team. I realize that quickness and speed is a very important part of the game. I am a currently a freshman and one of the fastest/quickest players on the team, so I am not too worried about my speed, because I am sure it can at least be maintained throughout this proposed training cycle:

My coach gave a us a workout schedule, and it consists of full body workouts 3 days a week. He claims this stage is simply for gaining muscle mass (60-70% of max, 8-10 reps) and he wants a lot of protein intake. My question is, how long should I maintain such a workout schedule before I should start doing higher reps to lower body fat %. My essential goals are to become stronger, yes, but I also want to lower body fat % (especially around my abs). The entire workout is supposed to last for the rest of the college semester (late April), then throughout the summer I am basically on my own. So all in all, I have from now until the beginning of August to create some sort of workout cycle that will allow me to gain a good amount of (muscle) mass and then cut with high reps. I just need to know how to go about doing it. Any recommendations on how to help achieve my goals would be appreciated.

Thanks much,
Mark


#2

Mark,

First of all, let me give you one piece of advice. Higher reps are not going to help you "cut". Your body fat percentage is going to be a function of your diet and your total caloric expenditure.

I think one of the best training systems for soccer players is the "hi-lo" system as designed by James Smith. In it, you will alternate high-intensity days with less intense days. High-intensity weight room days would be max effort lifting (under 5 reps with a weight very close to max) or dynamic effort lifting (olympic or other explosive lifts). Sprinting and plyometrics are other methods of high-intensity work. Low-intensity weight room work would be higher reps (12-20) stopping well short of failure to help facilitate recovery. Low-intensity energy systems work would be tempo running (running a tempo you could sustain for an hour for a set period of time, starting with 10 minutes and working up).

Here is what an off-season week might look like:

All lifting sessions are total body.

Monday AM- Sprint training
Monday PM- Max strength work
Tuesday- Tempo
Wednesday- Dynamic strength work
Thursday- Strength recovery work
Friday AM- Max strength work
Friday PM- Sprint training
Saturday- Tempo
Sunday- Off

Just something to get you thinking a little differently.


#3

wow you've been registered on T-Nation for over 4 years...you're almost as old as prof x.

anyways like the guy above me..it has everything to do with your diet.


#4

I don't know what 'soccer' coaches are like in the US, but friends of mine here in the UK who have played at a moderate level have picked up some plain retarded ideas from their coaches about strength training.

Generally I think they have a bit of catching up to do - I remember a couple of years back there was a big thing in the press about Steve Maclaren insisting his players have a recovery drink and meal together after a game - it was considered pretty groundbreaking! I was thinking, "well I do that as a matter of course and I'm not getting paid for my performance...".

Anyway, I second the suggestion to check out James Smith's articles and ideas at elitefts. He has a q&a section too which may be useful.