T Nation

Lifting for Soccer Log

Ok, I’m going to put my training here and I would just like some advice specifically ways to improve it.

Some background,

I am in college, I play soccer at the Division 1 level.

I am 6 foot tall, 165 lbs (:frowning: I know)and I really can’t get that much heavier because of fitness demands. I am trying to get up to a lean 180 (right now my body fat is abouut 7 % so if I could get up to 180 still 8%ish I’d be happy). I have noticed that lifting has really helped my soccer performance and my goals are to get stronger and faster. Before preseason I would like to get my vert up and my 40 down especially.

My stats are pretty pathetic:

Bench: 175
Squat: 320
Trap Bar Deadlift: 335
Vert: 32"
40 yd dash: 4.7

I do not do conventional deadlifts because I have heard the trap-bar makes it easier to have proper form and I don’t have anyone to critique my deadlift and make sure i’m doing it right.

On to my training:


Dynamic Warmup

Box squats:

Worked up to a heavy triple with 285


After each of my last 4 sets I did 3 max effort vertical jumps.

Bulgarian squats


Romanian Deadlift


Ab roller

3 sets of 10
Other misc ab exercises.

Finished with 3 sets of kettlebell swings with a 70lb kettlebell.

Overall I was happy with how today went. I took off my shoes to squat (badass I know) and I definately felt more glute activation so thats good. 6 more weeks until preseason so I have a lot more work to do…


It’s been a while since I posted.

I actually blew out my ACL and had patellar autograft reconstruction.
It went well and I am recovering.

I didn’t visit this site for a while–I am ashamed to say it but I was really jealous of all the healthy people improving themselves and doing squats and other fun stuff while my leg was atrophying away.

Anyways other than rehab stuff I can only do upper body so I’ve been focusing on that.
Because I won’t be playing for a while I want to gain as big as possible (I know once I get back to playing if I’m too heavy I’ll just lose the weight)

Here is where I currently am:

Weight 170

Bench: 210
Pull-ups: 15x BW
Squat: Probably terrible but I’m not cleared to squat yet
Deadlift: same

This is what I did today:

Hammer Strength Chest Press; 90x8 (ballistic for this set), 140x5, 150x3, 160x3, 190x3, 200x3, 210x3 (I failed on the last rep so I stopped).

Dumbell Shoulder Press: 60x8x3

Lateral Raises: 3 supersets consisting of 25x8 then 20x8 then 15x8. On the last set I held the dumbells out to my side for as long as I could.

Seated Dumbell “Power Cleans” 25x10x3

One interesting thing that I noticed is that my bench went up almost 50 pounds when I switched from mostly benching to doing the chest press (I guess my chest was the weak link).

Here’s today:


BWx5x2 +10x5, +15x5, +20x5, +25x5x2 supersetted with BWx5, BWx8

Chest supported rows: 90x8, 115x8, 125x6,130x

Chest supported flys: 20x10x3

Pullovers: 100x10x3

Band Pull aparts: 3 sets as difficult as possible

Here’s today:

Pullups: BWx5x2, +10x5, +15x5, +20x5, +25x5x2 supersetted with BWx5, BWx8

Chest supported rows: 90x8, 115x8, 125x6, 130x6, 135x6

Chest supported flys: 20x10x3

Pullovers: 100x10x3

Band Pull aparts: 10 as difficult as possible

That sucks you messed up your knee. Atleast you still benched and stuff, I know a few people that just stopped all together and never picked lifted again because they got lazy.

Are you cleared to deadlift yet? If so, I wouldnt recommend the trap bar, id start learning the conventional stance.

Keep it up!

Thanks it’s been tough but I know that I’m only 16 weeks from full recovery!!!

No I’m not cleared for deadlifts :frowning:

Right now I’m 2 months post op but unfortunately the rehab progression is pretty conservative and so I can’t do any lower body free weights.

Still I think they’re going to let me start squatting in 4 weeks so I really can’t wait.
I have rehab every day which consists of A and B days.

A day: Bodyweight squats 3x10, jumps onto my injured leg 3x10, single leg leg press, 4 way hip machine.
Right now I can do 200lbs 6 times on my “bad leg” and I’m building strength in it pretty rapidly.

B day: Body weight lunges, 2 leg hack squat machine, leg curls (hamstring), 4 way cable hip.

That is the rehab stuff that I do every day in the morning. anyways back to today’s “normal lifting”

Bench: 95x6, 135x3, 155x1, 175x1, 185x3, 190x3, 190x2, 185x2, 185x2, 185x2

This was terrible I wanted to do 6 sets of my 3 rep max but couldn’t do it and then ended up not even being able to do it for the lower weight. Oh well…

Then Incline Dumbell Bench: 50x8, 55x8, 60x8 This needs alot of work.

Dips: BWx8, +15x8, +15x8.

shitty day…

Rehab stuff in the morning.

Trained at night…
weighed in at 176 so at least I’m gaining weight. I’m somewhere between 5’11 and 6’ right now so I want to get a little heavier and then diet down…


Wide grip pull ups, bwx10x4, bwx8 :frowning:
Chest supported row: 90x8, 115x8, 125x8, 130x8, 135x8, 140x6
Chest supported flies: 20x10x3
Straight arm push downs: 42.5kgx10, 47.5x10x2
Band PUll aparts: 10x2, 12x1


Rehab shit in the morning, milestone today did a single leg leg press with 225 on my injured leg first time over 200 again.

Standing Shoulder Press: 95x8, 105x8x3, 115x1x8 (15 seconds apart I forget what its called)
Some type of Dumbell Shoulder Press: (I saw this on a defranco youtube video, you do a normal grip dumbell press on the concentric then at the top you rotate the hands forward and you do the eccentric like that, then at the bottom you rotate it back out to the traditional grip. 35x10, 40x8x2
Lateral Raises: 25x10x3 supersetted with 15x10x3
Seated Dumbell “Power cleans”: Another defranco favorite… 25x10x3
Banded Lateral Raises: 10x3