T Nation

Full Body Routine - Soccer Player in Off-Season


#1

Age: 18
Height: 5'11
Weight: 185lb

I'm a soccer player that rotates around the field a lot so i'm put in a whole lot of different positions across a season. I'm looking to put on a bit of MUSCLE AND STRENGTH over the next three months or so.

Unfortunately, I won't be getting a gym membership until at least February next year where I will be happy to start back doing a strength routine.

With my limited range of gear (100kg weights, two dumbbells, bench), I tried to draw something up that will work with my goals. I will be doing this three times a week for the foreseeable future, I'm not sure about the sets and rep ranges in all honesty and the sooner I'm back at the gym, the happier I will be. Is this a reasonably balanced routine that I can work with for the mean time?

DB LUNGES
DB BULGARIAN SPLIT SQUATS
DB ROMANIAN DEADLIFTS
DB BENCH
PRESS UPS
DB PRESS
DB ROWS (kroc rows as a variation)
CHIN UPS

Cheers.


#2

That’s not a routine, that’s a list of exercises.


#3

Too many exercises. Do this:

Do the single leg exercises first if 100kg aren’t a challenge on snatch grip deadlifts and front squats; this will pre-exhaust your legs and make the compound exercises more productive with less weight.


#4

[quote]nighthawkz wrote:
Too many exercises. Do this:

Do the single leg exercises first if 100kg aren’t a challenge on snatch grip deadlifts and front squats; this will pre-exhaust your legs and make the compound exercises more productive with less weight.[/quote]

How do you do snatch grip deadlifts with dumbbells?


#5

[quote]dagill2 wrote:
How do you do snatch grip deadlifts with dumbbells?
[/quote]

My mistake, I was assuming he had a bar as well. However, Cosgrowe has said that you could also do the program without the squats and deads, so my recommendation still stands.


#6

Dumbbell clean and presses, my favorite dumbbell exercise.


#7

[quote]a2_z wrote:
Dumbbell clean and presses, my favorite dumbbell exercise.[/quote]

Single arm is even more fun.