how does this routine look?

[JDid23]

hey guys.. i have been doing a full body routine (haven't had much time due to time issues) but since i am starting 2 a days for soccer i don't think i will be able to handle it so i am switching up my routine a bit. I will do it 3 days a week (don't know which yet) with something like Tues-Thurs-Sat

If anyone has any reccomendations for the rep ranges it will be much appreciated. My goals are mostly just to stay strong throughout soccer season, but not lift my 100% each workout yet until i get used to playing intensely twice a day.

Thanks!

Day 1
Squat
Overhead Press
Calf Raises
Chinups
DB Side Raises

Day 2
Deadlift
Dips
Weighted Decline Situps
Incline DB Press

Day 3
Bench Press
Row
BB Curls
Tricep Pushdowns
DB Curls

 

[ExtraMile]

whatever you choose just stick to it stop changing things around!

 

[timtim]

squats and deads i would do just for function. lower weight, less stress. especially with the season starting. you will need to be fresh.

 

[JDid23]

squats and deads i would do just for function. lower weight, less stress. especially with the season starting. you will need to be fresh.

what do you mean "just for function"? My deadlift is good for about 200x6 and my squat i have no idea.. before i hurt my quad i was at 185x5 now i am at maybe 155x8 i hit my last workout (first time doing squats in a while). What do you think i should go to? Maybe 175 dead and 135 squat?

Any ideas on rep range? Thanks again

also EM: i know lol once soccer ends i am going to be 100% consistent but i just don't see myself doing a full body workout during the season

 

[timtim]

what do you mean "just for function"? My deadlift is good for about 200x6 and my squat i have no idea.. before i hurt my quad i was at 185x5 now i am at maybe 155x8 i hit my last workout (first time doing squats in a while). What do you think i should go to? Maybe 175 dead and 135 squat?

Any ideas on rep range? Thanks again

also EM: i know lol once soccer ends i am going to be 100% consistent but i just don't see myself doing a full body workout during the season

i would go higher reps and lower weight. keep the muscle at maintenance level. with all the sprinting and cutting you will be doing during the season, keep the knees and lower back fresh. dont exhaust them or you will see a big reduction in your on the field output. in season training is always maintenance. rep ranges for deads 5 to 6 but again, dont push too hard, just maintain. squats, 10 rep sets. just maintain.

 

[JDid23]

i would go higher reps and lower weight. keep the muscle at maintenance level. with all the sprinting and cutting you will be doing during the season, keep the knees and lower back fresh. dont exhaust them or you will see a big reduction in your on the field output. in season training is always maintenance. rep ranges for deads 5 to 6 but again, dont push too hard, just maintain. squats, 10 rep sets. just maintain.

ok thanks man.. i figure i will deload on all of my lifts and just up the reps as you said.. also not train to failure. How does something like this look?


Day 1- i figure i won't need calf raises
Squat- 2x8
Overhead Press- 2x8
Chinups- 2 sets
DB Side Raises- 2x10

Day 2
Deadlift- 1x6
Dips- 2 sets
Weighted Decline Situps- 2 sets weighted
Incline DB Press- 2x12

Day 3
Bench Press- 2x8
Row- 3x8
BB Curls- 1 set
DB Curls- 2 sets

 

[timtim]

ok thanks man.. i figure i will deload on all of my lifts and just up the reps as you said.. also not train to failure. How does something like this look?


Day 1- i figure i won't need calf raises
Squat- 2x8
Overhead Press- 2x8
Chinups- 2 sets
DB Side Raises- 2x10

Day 2
Deadlift- 1x6
Dips- 2 sets
Weighted Decline Situps- 2 sets weighted
Incline DB Press- 2x12

Day 3
Bench Press- 2x8
Row- 3x8
BB Curls- 1 set
DB Curls- 2 sets

looks fine. especially for an in season program. in season, staying healthy is all that matters.

 

[trauck1506]

I would stay in hypertrophy range and just make sure you eat all the time. It seems to me that running only makes your lifts go up faster most likely do to increased test levels as long as your your eating well and getting the sleep required.

 

[JDid23]

I would stay in hypertrophy range and just make sure you eat all the time. It seems to me that running only makes your lifts go up faster most likely do to increased test levels as long as your your eating well and getting the sleep required.

thx.. any reason behind why you think running makes your lifts go up faster? I can't be stuffing my face with calories so i won't weigh as much. Therefore, won't my lifts possibly go down a little bit?

 

[MsBeverlyHills]

It seems to me that running only makes your lifts go up faster most likely do to increased test levels as long as your your eating well and getting the sleep required.

actually its just the opposite. Muscle growth and big gains are not going to happen during soccer season. Train for that in the off-season.

Re your workout- i would alternate strength training workouts w/speed & power workouts.