I have received excellent advice before here, so I am turning back to you.
I made a huge a jump in 34 from amateur soccer league to the semi pro league. I was unprepared for the first half of the season, which finished. I made only 3 appearances in the first 3 games. I also almost ditched my training, because in my 2nd appearance I played 60 minutes and it killed me, I had to recover for almost a week. So I barely trained looking to be recovered for the match day. 2 months later, not playing almost all and not training I am in a very bad shape. I had done some very bad decisions.
But anyway, here I am in a very bad shape but motivated to change things up. I have a lot of time, since the 2nd half season will start in March and the team pre-season will start in February. I want to be prepared and be the most conditioned player in the squat in February and March. Since there are no contracted players in our team, I believe I can be the most in form.
I already started with the first 4 week mesocycle named pre-conditioning. The goal in it is to get into a lifting shape and running shape - taking it slow and easy, getting into the habit and relying on muscle memory to do its job.
I was doing a quick ABA and BAB - A being: squat, bench, cable row, trunk rotation, hip abduction; B being: lat pull down, military press and DL, palloff press and hip adduction.
However now in week 3 since I am home office and have more time for the gym I moved to a splitt - 3/4 excercices for quads/hams/back/chest/shoulders. For running currently I am using Threshold runs for 20 mins and some LISS. I started doing some basic plyos as well - such as basic jump rope 5 sets of 20 seconds, leg switch on a box, pogo jums and etc.
Here are some small strength goals I put myself in this pre-conditioning phase
squat - 8x80 kg, dl - 5x100 kg, Military Press - 8x40kg, bench - 8x60 kg
Threshold runs - 2 miles for 20 mins; LISS - 45 mins
I am that out of shape yes. And I am close to reaching them within the time frame of 4 weeks.
Here are some goals I would like to reach by February or latest in March:
LISS 90 mins - at least 10km if possible 12-13 kms
Threshold runs - at best 3 miles for 20 mins but even better would be 4 miles in 25 mins
4x4 runs (vo2max training) - 4 min almost sprinting speed + 3 mins recovery run x 4 times - no specific goal here
sprints - not specific goal, just be as fast as possible and be able to sprint at any time
I have done some research and here is how I would like manage the next approximately 12 weeks - 8 weeks in general preparation with 2 mesocycles and 4 weeks in sport specific training.
The first 4 weeks of the general preparation I would like to train and gain for maximum hypertrophy I can obtain and do as much as possible LISS and Threshold runs with minimum 4x4 training. The goal is to increase muscle and work capacity.
Here for the lifts I was thinking of doing a 3-4 days per week upper-lower split with a different focus - Squat and DL, Bench + Row and OHP + chin day
With 2 LISS and 1 Threshold Run. And doing twice the 4x4 run for the 4 weeks.
The 2nd 4 weeks of the general preparation I would like to focus on obtaining strength, decrease the LISS and increase the 4x4 runs. The goal here is to get as strong as possible for 4 weeks, while getting some speed work going on. Still will do LISS and Threshold runs to increase the work capacity.
Here I was thinking on doing Strong Lifts 5x5 with some trunk rotation, anti rotation such as Paloff Press and some cable abduction and cable adduction single leg calfs and etc.
In the sport specific preparation I would focus on sprints, change of direction training, 4x4 and would do occasionally LISS and Threshold runs. My lifting should be focused in explosive movements. Here the goal is to get as fast and as explosive as possible, while keeping the work capacity at peak levels.
So here I am seeking advice. First of all - is this a good planning with a decent transition from cycle to cycle? Would you advice differently? What lifts do you think will suit my goals?