5x5 two times a week and some questions

[360degrees]

i would like to have your opinion on this program i'm now doing for 2 weeks. its basically a 5x5 dual factor program (4 weeks loading and 1-2 weeks deloading with some 3x3 work one time a week) but only 2 days a week and without the squats. this is because of my soccer training and games 4 times a week. (tuesday, wednesday, friday and sunday) is don't feel like its good for my game to do more leg work than this. on the other hand i actually have some lower body work like the lunges, glute kickbacks, flutter kicks, snatches and cleans.

the problem is that im not sure if this can work without the squats?
i've heard that the squats are the fundation of a 5x5 program. can playing soccer (and the lower body exercises in this programm) replace the squat work in terms of strenght- and upper body development?

is it a bad thing to do all this supersets?
at the moment i think its no problem for me, but is it possible that it will hinder my progress?


monday:

superset: flat barbell benchpress 5x5 and some lower back warmup
superset: one arm dumbell rows 5x5 and abs
superset: glute kickback 3x15 (or Flutter Kicks 3x20) and one arm snatch 2x8
superset: deadlifts 5x5 and military press 5x5
and sometimes some lunges (with very little weight to learn the movement)

thursday:

superset: flat dumbell benchpress 1x5 (5x5 but ramping the weight to max. 1x5) and some easy lower back work
superset: one arm dumbell rows 1x5 (5x5 but ramping the weight to max. 1x5) and abs
superset: 4 x max pull-ups (or 5x5 barbell rows until i get the opportunity to do pull-ups again) and 3 x 6-8 obliques
snatch 3x6
clean 2x6
superset: lunges 3x6 and glute kickback 3x15 (or Flutter Kicks 3x20)

if i feel good on saturdays i will do some explosive dumbell bench presses and rows.
on soccer training days i do some abdominal and lower back work after training.

i do the glute kickback or flutter kicks to strenghten my hamstrings. (its a common problems for soccer players to have stronger quadriceps than hamstrings with can lead to injury)
i try to make planned, consistent progress (about 2.5 % each week) in bench, row, deadlift, military, pull-ups and abs.
the other exercises are some assistent work or to build speed and power and i will make some slow progress, too.

i want to increase strenght, power and size. functional strenght for soccer to be the most important. i've done weight training for probably 1 and a half years. the last one at home with free weights only, befor that in a gym with machines. but i have never worked on the main lifts consequently. just to let you know if you have an advice for me: at home i have a flat bench, a crappy incline bench, a barbell, dumbells and a curling barbell (not sure how you call that, the shorter one to do curls).

so do you think that this can work?
thank you all for your replays!

 

[Sculelos]

Any resistance training will work somewhat effectively in increasing strength but I think you are missing a lot by not doing squats at all. Maby you could instead do light squats twice per week, surely that wouldn't be too hard would it?

 

[djeclipse]

I run the intermediate 5 x 5, squat 3x/ week and had no problems while playing soccer. I am a midfield so I do a lot of running while playing.

Also, how long have you been training, have you tried the intermediate (linear) 5 x 5 yet? It is better to start with the intermediate 5 x 5 as you get more gains, then with the dual factor.

Also, that program you posted is nothing like the 5 x 5 program, lol