Read the last couple of pages, hope everyone is maintaining their pr0ogress!
Since my last post in late feb, I have been doing a lot less training, and just playing in goal twice a week, and doing the odd run. I think though i relaxed more with this, was less stressed and saw pretty good lean gains which had me baffled while maintaining the majority of muscle i have gained, still weighing in at around 15st. I think being much more relaxed helped me get more lean but that could be bollocks.
I would say i am benefitting from the hard work i put in earlier in the year with goalkeeping. I had a shaky return back from injury, mainly through lack of match practice which is understandable, costing my team a couple of games with terrible mistakes, but I am now really assured and through experience becoming a very potent player at this level and think a huge chunk of that is because I am more athletic. So thanks for the help there!
I left the thread confused about how to integrate all different training types and also avoidant to the notion of counting my protein intake and through the over complication of that I think i just gave up even trying to work it out and to put it into a routine. Definitely a mental game flaw there, but I return now primed to get a hang of it, have a good routine set up and blast it to see better and better results.
My last footie match for the season is tomorrow. After that I plan to go hard for pre pre season, and I want to know what i should be doing on the daily to achieve my goals, which are:
Have a longer goal kick: currently comes in at head height just inside my own half, when the better punters are reaching head height in the other half's end of the 'D'. This could be a technique problem but thats doubtful, defintiely more a power problem. Also my standing kick with my weaker foot needs to improve, so power in both legs would be helpful, this is definitely more a technique problem though, as most fotballers can attest to having a good foot and a "swinger"
. Important note here is that before doing any plan my kicks were dreadful and there has been a marked improvement here. I can just see space for even more improvement because i haven't maximised my potential here at all.
Be more fleet of foot with sidestepping and jumping: I am quite quick already, but I don't feel i am maxing out my potential and that is annoying. This seems like plyometrics all day long to help with the agility but I never did put that into a previous plan.
Have a more powerful throw out: Seems a little tame at the moment, could do with more zip. Practicing the throw will help, plus building my power. Push ups seem like a great idea.
Have better lower back mobility: My squats are dreadful cannot go too far past parallel and i bend down or over quite slowly, im quite rigid here and it is affecting my ability to deal with low shots directly at me, and I have a couple of times lazily used my feet to save because i have no confidence with getting down as quickly as i need to. Flexibility work, squats, deadlifts, plyos (re enacting the saving motion) look good for this.
Currently I am without a gym having recently moved, and I am keen to work on body weights, hiit, plyos initially as a basis before then maybe building mass at a later date at the gym? I assume as power comes from speed and strength, if i work on the speed aspect with the non gym stuff i could be in a good position to add the strength at a later date, rather than merging everything. I think it would be better to bypass the gym initially, so i can get my head around the new training regime i will construct, but open to advice here i am unsure. Saying that i have dumbells at home i could be getting on with as well to help initially.
On the protein front I am going to ignore it for now, and I hope i don't get under people's skin with that. I really appreciate the advice away from diet. With the diet front I am first going to maximise what i can do physically, if i get the results i want then i maintain my way of eating. If i go all out and i don't get the results i want then i change up the diet. I quite like the idea that i will wait and see with it.
I tried some press ups after seeing Evilpie's antics, and i can string together 6 before i may start risking injury lol. I think with persistence that will get better, and i look forward to all the body weight stuff i will be doing.
So I guess, what would be a good basic starting plan for an hour a day, incorporating body weights, hiit, and plyos?
All i would like is a routine, that might be a 5 mins warm up, 5 mins dynamic stretching, ended with a 5 mins warm down and a 10 mins static stretch, then in between sets of body weight exercises like push ups, sit ups, squats, jacknives etc, maybe throw in some sets of intense sidesteps and jumps, maybe get some sprints on the go. I just don't know how to organise it into a routine to avoid overtraining and still get closer to my goals. Initially i am going to wing it until i know any better just to get up and running.
A hefty post to return with but oh well, I guess i was bottling it up