T Nation

Training and Exercise Advice?


#1

Hello to everyone from Argentina

I feel really happy about joining this page and i am looking for some advice. My name is Juan, I am 17 years old, from Cordoba, Argentina. Actually I live in Windsor, ON. as an exchange student, having a great time though.

I played football and mixed it with strength training 3 times a week. Now I am playing soccer but i don't know how to train, my legs can't handle the load. I am really fast in short sprints, i can outrun everyone in the team.
Id appreciate some advice about training and exercises. I am 6'0 at 158,I am mesomorph, will be posting photos soon.

My goals, considering that I play soccer every day, are getting more powerful and gaining some size that would be useful too.


#2

Talk to me about goals


#3

My goals are to get more explosive and powerful, and i am interested in gaining some size too.


#4

I think he’s referring to something more specific. What’s your CURRENT time in the 40 yard dash (or whatever is used in Argentina), 5k run, and your maxes in the squat, deadlift, bench, and power clean?


#5

my advice to you my friend would be to do submaximal sets using 60% of your 1rm on compound lifts and do 10x3 on squats deadlifts presses barbell rows chins.


#6

[quote]TX iron wrote:
I think he’s referring to something more specific. What’s your CURRENT time in the 40 yard dash (or whatever is used in Argentina), 5k run, and your maxes in the squat, deadlift, bench, and power clean?[/quote]

Currently my 40 yard dash is 6 and something, we took it with an Iphone so its not very accurate, 5K is 21.45. And talking about free weights:

Squat: 185 lbs
Deadlift: 285 (I have really long legs)
Clean: 160
Bench Press: 175


#7

[quote]Juanimola wrote:

[quote]TX iron wrote:
I think he’s referring to something more specific. What’s your CURRENT time in the 40 yard dash (or whatever is used in Argentina), 5k run, and your maxes in the squat, deadlift, bench, and power clean?[/quote]

Currently my 40 yard dash is 6 and something, we took it with an Iphone so its not very accurate, 5K is 21.45. And talking about free weights:

Squat: 185 lbs
Deadlift: 285 (I have really long legs)
Clean: 160
Bench Press: 175

[/quote]

You bench only 10lbs less than you squat? I think you should fix this as a priority. Have a look at the Juggernaut Method book. He goes into great lengths on how the system can be tweaked for explosive athletes and for in-season athlete’s. It will also get your squat and deadlift up, which is a priority in my opinion.


#8

[quote]dagill2 wrote:

[quote]Juanimola wrote:

[quote]TX iron wrote:
I think he’s referring to something more specific. What’s your CURRENT time in the 40 yard dash (or whatever is used in Argentina), 5k run, and your maxes in the squat, deadlift, bench, and power clean?[/quote]

Currently my 40 yard dash is 6 and something, we took it with an Iphone so its not very accurate, 5K is 21.45. And talking about free weights:

Squat: 185 lbs
Deadlift: 285 (I have really long legs)
Clean: 160
Bench Press: 175

[/quote]

You bench only 10lbs less than you squat? I think you should fix this as a priority. Have a look at the Juggernaut Method book. He goes into great lengths on how the system can be tweaked for explosive athletes and for in-season athlete’s. It will also get your squat and deadlift up, which is a priority in my opinion.[/quote]

i will take a look at it, i am dont have a lot of knowledge about training,so why is there a problem with my bench and squat?

PD: i had a hernia surgery 8 months ago and i can feel it after squatting, that why i am afraid of going too heavy, any advice on this?


#9

[quote]Juanimola wrote:
i will take a look at it, i am dont have a lot of knowledge about training,so why is there a problem with my bench and squat?

PD: i had a hernia surgery 8 months ago and i can feel it after squatting, that why i am afraid of going too heavy, any advice on this?
[/quote]

I think that explains it then.

A normal trainee not carrying any serious injuries should expect squat to be significantly higher than bench, particularly if their goal is to be powerful over short distances. Try this article for more info on ratios and how to use them to identify weaknesses. Remember that these are generic ratios, so for someone like yourself for whom explosive lower body power is a priority, these ratios will change.

As for how to deal with training post surgery, this is well above my paygrade to comment on.


#10

[quote]dagill2 wrote:
As for how to deal with training post surgery, this is well above my paygrade to comment on.[/quote]

X 100 for this, see a sports medicine or a rehab doc.

That being said, if all is clear you could try 531 with low training maxes (80-85% of max) and work in the higher rep ranges with lower relative weight


#11

[quote]TX iron wrote:

[quote]dagill2 wrote:
As for how to deal with training post surgery, this is well above my paygrade to comment on.[/quote]

X 100 for this, see a sports medicine or a rehab doc.

That being said, if all is clear you could try 531 with low training maxes (80-85% of max) and work in the higher rep ranges with lower relative weight[/quote]

Saying this, what kind of routine should I follow, torso-legs like the past months that made me gain a ton of weight and strength, or a weider, using the Fridays (we dont practice) to train legs?


#12

By torso legs I’m thinking upper lower, not sure about the other one. But 1st step is buying the book, probably the beyond. Next step is to find a routine that you can commit to and that fits your schedule. 3rd is to make sure the routine you select limits volume enough for soccer.