OK i will describe how i training.Before this one month i have normal trainings with my team.I training every day,saturday have match and sunday rest.Besides training with my team,i do exercises in home (reverse crunches,plank,side plank,russian twist,paloff press,woodchoppers,evilwheel).On the training we do many exercises-with ball,different games with clauses (with two touches for example),without ball(jumps over stands,different sprints,stretching,training for coordination).
This is my training from 29th July to 5th December and from 18th Januari to 1st June.From 5th-6th December to 18th Januari and from 1st June to 29th July i have rest.In the summer i go every day to stadium and training for tehnique and agility,in the winter i think to go in the gym and training for strength.
I cant say everything what i want to say By the way do you understand all i say ? [/quote]
Yes, I think I understand.
Do you do any general lifting from July 29th to December 5th or January 18th to June 1st? Or is it just soccer practice and games?
In your month off, it looks like you plan to hammer at the strength, which is fine, however, if your season starts right back up on January 18th, I would still work on some skill and/or conditioning. Ideally, on January 18th you want to be stronger and still be close to game shape.
I would rewrite your plan to include some Aerobic work, since soccer has a large aerobic component. I think that 30 minutes 3 to 4 times per week at 130 to 150 BPM should be enough to maintain your aerobic system. This shouldn’t negatively impact your strength training since it is low intensity.
Since you want to train your entire body 3 days a week, you could keeo the volume low and intensity high. I only write this since it is a short block (4 to 6 weeks, it looks like) and you’d like to make fairly quick progress. If you had 3 or 4 months, I’d probably do something different.
So the template could be:
Warm-up (Mobility, stretching, etc.)
Speed (sprints 10 to 15 yards, jumps (20 to 30 foot contacts), med ball throws(20 to 40)
Strength (Squats, Deadlifts, Bench Press, Pull-ups maybe 3 sets of 5)
Try and progress each workout in weight lifted.
When you get into your season, you could drop the Speed and aerobics work (since you will likely be getting that through your sport work), take the strength to a maintenance type thing or progress slower and focus on soccer.
Also, I’d suggest reading on www.charliefrancis.com. You will probably get better answers in regards to your sport and how to fit general lifting into the overall plan.
Anyways, that’s what I’d probably do, given what I know about your situation.