Stats:
Age: 21
Wt: 170
Bf%: 12-13%
Height: 5’11’’
I played soccer in high school but stopped once I went to college. I’ve gone 3 years without playing competitively. In that time I lifted weights on and off for 2 years (didnt really know what I was doing) but the last year I lifted consistantly and learned quite alot from this site and others. This summer im training with more of an emphasis on improving speed/strength/agility specifically for soccer which I will be playing next year for my college team. This is my current routine:
MONDAY:
Squats (powerlifting style) 2 x 5
Split Squats (1 leg elevated) 1-2 x 10
posterior core movement 2 x 10-20reps
heavy abs 2 x 20
hips 2 x 20-25 reps (1 set Adductor, 1 set Abductor)
Calves 3 x 6-8
TUESDAY:
HIIT Cardio 10-15 mins
WEDNESDAY:
flat bench 2 x 6
flat DB press 2 x 8-12 reps
tricep push downs 2 x 8
db side laterals 1-2 x 10reps
db front raises 1-2 x 10reps
pull-a-parts 1-2 x 20reps
external rotations 1-2 x 8reps
THURSDAY:
HIIT Cardio (10-15mins)
FRIDAY:
Dead lifts 2 x 5
2 posterior core movements 2 x 10-20reps
heavy abs 2 x 10-15reps
bent-over bb rows 2 x 4-8reps
Pullups 2 x 4-8reps
Standing curls 2 x 8-12 reps (or your favorite curl here)
hammer curls or reverse curls 2 x 8-12reps
Calves 4x12
The HIIT cardio is to attempt to get me back into cardiovascular shape which I am NOT in right now. Also im attempting to become a bit leaner while retaining my strength. I’ve had some injuries (lower back from pulling, right foot/ankle from soccer, right quad from sprinting).
The lower back and ankle or mostly healed up but I just pulled my quad last week so im taking time off from all-out sprints for a short while then i’ll come back with longer distance sprints (400m) to get my cardio up without stressing the quad as much as shorter all-out sprints might do.
My diet is in check and breaks down to about 50% protein , 35% fat , 15% carbs. with refeeds every 3rd day to keep the thyroid/leptin levels happy.
Basically im wondering if this lifting routine looks good for a soccer player or if there is anything I should add/substract. Thanks!!