Reventio007
Level 2 Valued Member
Hey guys,
I'm new, and glad to be here! After stumbling upon this forum and searching for a while, I decided to see if I can join the forum, and here I am.
After researching about the best option to get back in shape, I searched online, having previously been fat, and later known about Kettlebells from 4HB sometime in 2011, doing the swings and street soccer games I lost all the fat, falling in love with soccer, getting in a semi-pro/pro soccer club, club disbanding, college varsity, and getting back to WFL/semi-pro soccer league, and losing my fitness, all in a span of 8 years, I am back getting my strength and conditioning in order... so after settling on S&S rather than StrongLifts 5x5(equipment availability + potential results = S&S > StrongLifts 5x5) for my GPP exercises(Off-Season Training), I added several adjustments which I'm interested in getting opinions if you guys don't mind.
Question: Relative to GPP and soccer, are these adaptations looking good/suitable?
SnS: Ideal
1. Warm-Up:
a. Goblet Squat-Cossack Squat
b. SF Hip Bridge
c. Halo-Windmill
d. TGU - 1x4 (Four TGU per side, so 8 reps)
Primary: Compound 5 sets
Two Arm KB Swings(30lbs, progress to 100 Total Two Arm Swings in 5 minutes/20 Swings per minute, then move on to 100/2 One Arm Swings in 5 minutes/20 swings per minute, then change to a heavier weight one set at a time.)
Active Rest - 5mins 30 skips, 10 goodmornings, 10 goat bag swings, foam roll until 5mins - all lightweight and relaxed exercises
Secondary: Isolation; 5x2
* Change exercise every two weeks
A. Lower
a. Bulgarian Squat/See-Saw Lunge
b. Single Leg Deadlift/Glute-Ham Raise
c. Lunge with Band/Hurdles/Runner High Knees
B. Upper
a. Overhead Press/Incline Press
b. Pull-Up/ KB/DB/BB Row
c. Pallof Press Up/Pallof Press Side/Pallof Press Side Skip
Finisher Core & Carry 5x2
*Change exercise every two weeks
a. Farmer's Walk/Suitcase Carry/Bottoms Up Carry
b. Plank-Side Plank-Reverse Plank-T-Rotation Plank
c. Turkish Get Up - 1x2 (One TGU per side, so 2 reps)
Cool Down:
A. MED
a. Cobbler Stretch
b. QL Straddle
c. 90/90 Stretch
d. Cobbler Stretch
B. Full
a. Foam Roller & Stretch or yoga
------------------------------------
The Isolation & Core and Carry exercises are done on a similar ideology from the KB Swings: focus on skill, not on weight. Lift hard, not heavy.
---------------------------------------------------
I did the lower body Isolation variation yesterday and so far I don't feel hurt and I believe I can do it again today, although doing the Upper body variation this time.
I aim to do it daily from monday to saturday, alternating Lower & Upper.
And Cardiovascular conditioning will come from futsal games every TTHS or biking, seldom jogging.
This will go on for three months, until the Off Season Phase is up.
--------------
So, how about it?
From a Soccer Off-Season Conditioning phase, how does it look? Any of the exercises I should change... or the sequence perhaps??
Any input is welcome, honest thoughts please.
Cheers!
I'm new, and glad to be here! After stumbling upon this forum and searching for a while, I decided to see if I can join the forum, and here I am.
After researching about the best option to get back in shape, I searched online, having previously been fat, and later known about Kettlebells from 4HB sometime in 2011, doing the swings and street soccer games I lost all the fat, falling in love with soccer, getting in a semi-pro/pro soccer club, club disbanding, college varsity, and getting back to WFL/semi-pro soccer league, and losing my fitness, all in a span of 8 years, I am back getting my strength and conditioning in order... so after settling on S&S rather than StrongLifts 5x5(equipment availability + potential results = S&S > StrongLifts 5x5) for my GPP exercises(Off-Season Training), I added several adjustments which I'm interested in getting opinions if you guys don't mind.
Question: Relative to GPP and soccer, are these adaptations looking good/suitable?
SnS: Ideal
1. Warm-Up:
a. Goblet Squat-Cossack Squat
b. SF Hip Bridge
c. Halo-Windmill
d. TGU - 1x4 (Four TGU per side, so 8 reps)
Primary: Compound 5 sets
Two Arm KB Swings(30lbs, progress to 100 Total Two Arm Swings in 5 minutes/20 Swings per minute, then move on to 100/2 One Arm Swings in 5 minutes/20 swings per minute, then change to a heavier weight one set at a time.)
Active Rest - 5mins 30 skips, 10 goodmornings, 10 goat bag swings, foam roll until 5mins - all lightweight and relaxed exercises
Secondary: Isolation; 5x2
* Change exercise every two weeks
A. Lower
a. Bulgarian Squat/See-Saw Lunge
b. Single Leg Deadlift/Glute-Ham Raise
c. Lunge with Band/Hurdles/Runner High Knees
B. Upper
a. Overhead Press/Incline Press
b. Pull-Up/ KB/DB/BB Row
c. Pallof Press Up/Pallof Press Side/Pallof Press Side Skip
Finisher Core & Carry 5x2
*Change exercise every two weeks
a. Farmer's Walk/Suitcase Carry/Bottoms Up Carry
b. Plank-Side Plank-Reverse Plank-T-Rotation Plank
c. Turkish Get Up - 1x2 (One TGU per side, so 2 reps)
Cool Down:
A. MED
a. Cobbler Stretch
b. QL Straddle
c. 90/90 Stretch
d. Cobbler Stretch
B. Full
a. Foam Roller & Stretch or yoga
------------------------------------
The Isolation & Core and Carry exercises are done on a similar ideology from the KB Swings: focus on skill, not on weight. Lift hard, not heavy.
---------------------------------------------------
I did the lower body Isolation variation yesterday and so far I don't feel hurt and I believe I can do it again today, although doing the Upper body variation this time.
I aim to do it daily from monday to saturday, alternating Lower & Upper.
And Cardiovascular conditioning will come from futsal games every TTHS or biking, seldom jogging.
This will go on for three months, until the Off Season Phase is up.
--------------
So, how about it?
From a Soccer Off-Season Conditioning phase, how does it look? Any of the exercises I should change... or the sequence perhaps??
Any input is welcome, honest thoughts please.
Cheers!