RE: Off Season Training (continue)

knopn — Fri, 13 Jul 2007 12:28:18 GMT

I am a huge fan of interval training- this is more game specific. No use running 400m sprints - it builds stamina but interval is exactly how the game is happening.

I like your exercise program however some of my gym training will be more game specific i.e. ripping the ball as I am a looseforward - quick, leg extensions for explosive power etc.

Your diet is no problem - just a matter of input versus output.

Off Season Training (continue)

condorazul — Mon, 09 Jul 2007 20:35:09 GMT

Well, three weeks after starting my plan, thank you all for the help i'm going to tell you what i did and i'll be waiting four suggestions.

First Week.
As i'm overweight, i started slow, 35 - 40 minutes 70% ppm running
5 days a week.

Second Week
Same than first in running 70 -75% ppm sunday to thursday, rest friday and saturday,
i started weights
Monday, Wednesday, Friday Weights
3 Series 12 exercises 12 reps circuits
4 exercises legs
2 chest
2 back
2 shoulder
1 biceps
1 triceps
Changing exercises but not groups every day

Tuesday, Thursday and Saturday

Plyometrics, 3 exercises 4 series 12 reps
Weights, here i train 1 exercise per group 12 reps 3 series not too hard
1 back
1 shoulder
1 abs
1 biceps
1 triceps
1 forearm

Sunday
Soft running 35-40 minutes 65-75 %

Third Week same than second

4 Week

in gym 10 reps instead 12
running 3 days the same
2 days interval training

Question: ¿ for interval is it better long or short effort time? i mean running 8 minutes 80 - 90 % 8 minutes 70-75%
or is it better 2 - 2 or 4 -4
is it good to make hill running?

On my diet i stop eating sugar, carbs and i´m only having vegetables and proteins as well as some beer ;-) on the weekends only.

I´m waiting for your comments and suggestions, thank you

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RE: Off Season Training (continue)

Off Season Training (continue)