Besides the obvious Cardio I'm lookin for some help on a work out routine that would work well for a soccer player...Heres the scenario i used to play all start soccer, now I play in a mens league, I just want to gain all around strength and core strength so that i do not get pushed off the ball so easily.Does anyone know good exercises for the core to increase balance?My work out schedule so far is going to look something like this.Day 115min bike warm upstretch50 sit ups on those "fitness balls" free weights-chest and shoulders...15 min on the cross trainerthen another 50 sit ups.Day 2 15min bike warm upstretchfree weights-Bi's and tri's then probably dips and forearm curls15 min on the cross trainerDay 315 min bike warm upStretchSit upsLegs/back work out15 min cross trainerSit ups
Soccer/ Work out to go with it
Day 115min bike warm upstretch50 sit ups on those "fitness balls" free weights-chest and shoulders...15 min on the cross trainerthen another 50 sit ups.Stretch before you warm up.Cut the warm up to 5min.Do all your sit ups after you lift weights, otherwise you'll burn out all your energy and won't be able to lift enough to stress your muscles.Don't do a set number of sit ups, instead keep working your abs till you cannot continue. Try doing something else other than sit ups too, as you may find them too easy. Perhaps weighted ones, or hanging off a bar and bringing your knees to your chin.Make sure you get a days rest between each day you do weights. You can do cardio on off days if you choose.Day 2 15min bike warm upstretchfree weights-Bi's and tri's then probably dips and forearm curls15 min on the cross trainerSame as before on stretching and warm up.Okay, why are you spending an entire day on bi's and tri's? They're such small muscles, and won't help in soccer at all. Do back OR legs today. Put triceps on day 1 with chest, and biceps on back day.Forearms are a waste of time, do the major lifts and they'll grow anyway.Day 315 min bike warm upStretchSit upsLegs/back work out15 min cross trainerSit upsMake sure when you do legs that you squat, nice deep full squats. This is THE workout if you want strong legs, abs and a very well balanced core.
Thanks for the replies...Work out for bi's and tri's mainly because soccer is alot more physical sport then people think. Plus i just want to have more defined arms haha..But i will take your advice and make try this as a 2 day rotation something like chest/shoulders/bi's then legs/back/tri's then i could use the extra day as pure cardio.As for the sit ups, I will vary them also they are not just normal sit ups i sit on those fitness balls with a weight behind my head.. but i will mix it up.Thanks again for your reply