18 Y.O, needing program for pro soccer tryout within 1-2 months.

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iBrazilian

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I'm an 18 year old boy, height 6'0, weigh around 155. I'm currently just running a little bit and doing some sprinting, such as laying on the ground, pushing up and running, 10-20 and 30 yards. Also running on the beach on the soft sand to gain more power if any possible. I heard, around this forum that running a lot can cause a person to be slow, and have more injury cases. Also Barcelona players, don't run as much, barely run only do drills, so I figured running a lot can be bad for me. I'm not really a fast type, I guess this part is from genetics but after I started doing some speed drills I noticed an increase of speed comparing to some other pretty fast players, I was able to keep up. Point is, I have a tryout soon, a couple actually, here in Brazil. I lived in united states, pretty much all my teen life, 11-18 years of age. Well, some things required for soccer are, agility, speed, strength , power(Legs), and endurance. There's another but I forgot, I was hoping if anyone could help me create a little program for myself, for maybe a month or two, I don't have much time so Anything that will really help me would be amazing. Thank you very much, I hope to hear from somebody, anybody.. If not then thank you for looking at it anyways, I'll continue trying my hardest to conquer my dream.
You all have a great night!
Thanks in advance.
 
For the next 1-2 months the most important and successful thing for you to do will be develop basic strength levels in the main lifts for the lower body, namely squats and deadlifts.

Without knowing your current abilities in regards to weight training, I can't right now give any further concrete answers.

With that said, what is your experience with weight training and what kind of facilities do you have access to?

Best of Wishes,

Kyle Bohannon
 
Last edited by a moderator:
Thank you for replying.

I created this with the help of this forum with some posts given by trainers I believe.

Running is outdated. Sprinting and Interval training is better for endurance and speed.

--------------------------------------------
...Speed Training : Under 60 yards.
......20-30 Minutes of Fartlek Training
.........10 yards x3
............30 yards x3
...............50- yards x3
--------------------------------------------
...Speed Endurance : 1 Minute to run 100 yards .
......First 10 runs , 25 Seconds to arrive (100 yards) and return to run again.
.........On run 11, reduce to 24 seconds to arrive (100 yards) and return again.
............Speed Training - 1-2x a week.
...............Speed Endurance - 1-2x a week.
--------------------------------------------
...Must life weights.
...... Basic Strength levels of the lower body, squats and dead lifts.
Click to expand...

In regard to weight training this is the best I'm able to give.

Bench press I can hit about 120+.
Legs on pretty much anything regarded to weight training I can hit well over 120.

I'm not much of someone who use to workout my upperbody as much besides my abs and lowerbody. Usually just warmed up on the steam room for about 15-20 minutes, after I ran for about 20 minutes, then from there just usually did leg workouts using weights but It's been a few months so it's not that great anymore.

I can get access to a gym membership, that's not a problem.
A few weeks back, I was using Shaw T, Insanity workout to start up back again, I'm not sure if you'd continue to recommend that.
 
The only benefit I see of the 'Insanity' workout is a mode of exercise that can benefit those looking to get in fitness. As far as improving you for soccer, it's benefits are negligible.

While the body should be developed as a whole, you are on the right path on prioritizing lower body strength training.

Seeing your strength levels, you really need to focus in and work to increase them. Out of everything you could do to improve, strength is the area that will have give you the biggest bang for your buck in improving your performance.

A good goal to reach for is to squat and deadlift 1.5-2 times your bodyweight in those lifts.

When you are able to get your strength up to those levels, your strength won't be a limiting factor and your focus can shift to other areas.

I would focus your squat and dead lift workouts with reps in the 2-5 range per set and 10-15 total reps overall.

Kyle
 
I see, thank you for your opinion.

I have started doing full body workout's so It's prioritized as a whole.

Thank you, I have started on the squats, sadly I haven't found a great gym around my area yet but still looking.

I'd like to ask for another thing. I have a very bad conditioning, as in I cannot contain myself to have enough stamina to run for a long time, not running but my body cannot take a full game, so I'd like to also do something to improve my ENDURANCE, that's something I'd greatly like to improve, that'd be the biggest factor to everything, the rest would come easier. Could you give me another advice on this..

Thank you.
 
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