Post your current workout/split

[Zander1983]

This may've been done to death, but oh well...

My workout during the indoor soccer season:
Monday: 400s (400m runs at near capacity, with 60-120 seconds rest between repetitions)
Tuesday: Bench-based workout (bench, close-grip, power jerk/push press)
Wednesday: Indoor soccer game
Thursday: Squat-based workout (back squat, front squat, hang power cleans)
Friday: Rest day
Saturday: Deadlift-based workout (deadlift, SLD, hang snatch pull)
Sunday: Abdominals, remedial work (weaknesses and injury prevention exercises - eg. rotators, adductors etc.)

 

[ZGzaZ]

it has.....

 

[madhops22]

What's up Zander...

I'm a soccer player too. I haven't played indoor this year but I play a long season during the spring/summer outdoors. One recommendation I have for your split is to move your "rest day". I would take a rest day on Thursday (the day after your weekly match). I'm sure you push your body to its limits on match day and it could use the rest. If you have to rest on Friday, dont do your leg exercises the day after your match. Your legs will need the rest. Do your abdominals and remedial workouts on the Thursday. Then move your leg workouts to Saturday and do your deads on sunday (cuz you'll be running on monday).

Hope this helps,

Madhops22

 

[Zander1983]

Thanks for the suggestion. Since the Monday running workout and Wednesday's game are immovable, how you've described it works very well

 

[slobberknocker]

I'm doing a routine developed by the East German powerlifting team. I'm in week 1 of 8. Here's what I'm doing this week:

MON
squat 5-6x5, %58
bench 6-8x6, %58
DL 5-6x5, %58

WED
same as mon

FRI
same as mon and wed


The percentages increase 2 percent each week. Weeks 5-8, volume is reduced, and the weights get heavier. I have a post over on the powerlifting board that gives a more detailed explanation, but that's the gist of it.

 

[madhops22]

anytime...

no probs Zander...
it's good to find other soccer players on here. I love the 400m sprints, they really help with the leg power needed to explode past defenders. What position do you play? Centre Midfielder here (sometimes I'll play striker, or inbetween the Midfield and the forwards). I forgot to post my split here last time so here goes:
I go heavy in the post-season and early winter to build strength and mass...but I'm now in my cutting stage before the season.

MON - BACK (deads, pulldowns, upright rows, bent rows)
ABS

TUES - SHOULDERS (lat raises, shrugs, military press, chin ups)
CARDIO - basketball for 2 hours at night

WED - LEGS (Squats, hammy curls, extensions, cleans)
ABS
THURS - CHEST - (bench press, incline BP, flys, pushups)
CARDIO - basketball for 2 hours at night

FRI - ARMS (curls using the olympic bar+xtra weight, reverse curls, skullcrushers, closegrip bench, tricept pulldowns)

SAT - REST DAY
SUN - CARDIO (basketball for 2 hours in the morning)

***there ya go - that's the routine I'm on now. I'm 5'11, 195lbs (was at 208 in fall) working towards 185lbs for the season.

Madhops22

 

[louden_swain]

Monday - chest, delts, triceps, back

Incline Barbell Presses - 1 x 12
Seated Barbell Presses - 1 x 12
French Presses - 1 x 12
Close Grip Pull-Downs - 1 x 12
Partial Deadlifts - 1 x 4-8

Wednesday - biceps, forearms, calves, hamstrings, quads

Barbell Curls - 1 x 12
Behind the Back Wrist Curls - 1 x 12
Standing Toe Raises - 1 x 12
Lying Leg Curls - 1 x 12
Squats - 1 x 4-8, then 1 x 20

Friday - chest, delts, triceps, back

Hammer Strength Flat Presses - 1 x 12
Seated Machine Presses - 1 x 12
Close Grip Bench Presses - 1 x 12
Seated Pulley-Rows - 1 x 12
Barbell Rows - 1 x 12

Monday - biceps, forearms, calves, hamstrings, quads

Preacher Curls - 1 x 12
Hammer Curls - 1 x 12
Seated Toe Raises - 1 x 12
Stiff Leg Deadlifts - 1 x 12
Leg Presses - 1 x 8, then 1 x 20
and so on. .

 

[gmanlax7]

mon - chest
tues - legs
weds - runnin' some intense ball
thurs - upperback
fri - shoulders
sat - lowerback / hams
sun - some more hoop


considering starting up the DC training though, i like the look of louden's split but all the high intensity stretching sounds daunting

 

[argent]

I follow a basic WS split:

Mon- ME Squat/DL + Assistance
Tue- Off
Wed- ME Bench
Thur- Off
Fri- DE Squat/DL
Sat- Off
Sun- DE Bench

I have started to do some sled dragging and extra work outs which I put in on my off days.

 

[Liftbig]

same split as argent, with extra workouts on tuesday and saturday.