Help With Training Programme

[eyeeye]

Hey guys my names Paul, im 19, im 5 foot 9 and i need a little bit of help. Up untill recently i weighed just under 23 stone but i managed to lose 10 stones in about 7-8 months so im down to about 12 stone now. Throughout that time i read this site and learned many things without ever registering. This has improved my fitness imensly as you can imagine but being that big has taken its toll on my body and fitness. I'm a football (soccer) player so my main goals of training in the coming months are to improve speed, agility, balance, strength and core strength, to tone up in general, and also to bring my body fat % down a little more. A Personal Trainer I know told me that my speed is poor becasue being that weight for that long, i developed a lot of slow twitch muscle fibres so i guess i would have to develop fast twitch muscle fibres but i have no idea how. Anyway i was wondering if any of you guys on here could help me out with a training programme that would help me achive my goals.

Thanks in advance,
Paul

 

[JDid23]

1 word comes to mind::::::: WOW!!!!!!!!!!!!!!!

dude, 10 stones = 140 pounds!!!!!! you lost that much weight in 7-8 months. That is the best i have ever heard and that is really something to be proud of! First i want to say congratulations to you.

Anyways, what is your background in soccer (i mean football)? What position do you play, how are you with skills?

As for core strength, squat/deadlift and the compound lifts will give you that, and i'd also recommend some plank holds. That's an awesome exercise for your core. What have you been doing the past 7-8 months to get to this point? I think that will give people a little bit more of a background about you and tell us where you're coming from.

If you haven't done so already, check out HIIT.. that is really an awesome program for gaining speed.

I still can't get over the fact you managed 140 lbs in 7-8 months. That is an avg of nearly 15-20 lbs per month..

 

[eyeeye]

Thanks a lot man that means a lot. I just did a lot of exercise and stuck to a very strict diet. Before i started losing the weight i was pretty active, i played football like 3 or 4 times a week, i was just eating a damn lot of food, and all the wrong stuff so i was able to exercise quite a lot. I did HIIT whilst i was losing weight but i didnt know that it helped with speed so i guess i'll stick with that for starters.

As for the football i play in midfield so fitness is pretty important, i played amateur level but ive been told by coaches i could play higher if i wasnt so unfit so now ive got the weight off I really want to give it a go. Im back playing amateur football now but i think with improved fitness levels i can make a go of it at a higher standard.

My exercise plan whilst i was losing the weight was pretty much HIIT twice a week, longer slower jogs 3 times a week, small sided football games a couple of times as week and also i invested in one of those multi gym things so i was using that twice a week.

Paul

 

[SaiBoT]

First of all congrats and welcome to EF as an active member. Now check the link below, there's alot of good stuff there.

Soccer Training & Conditioning

 

[grubd]

jesus, unreal being able to move at all on the pitch at 5'9- 322 lbs. impressive weight loss and even playing before. congrats!