Becoming much faster at soccer

T

TheGhozt

0
Ok so i've got a chance to train for a local team in the summer, and i wanna know what the best ways are to get much more faster and train for longer. Should i focus on my legs more with high reps lighter weights monday and have medium reps with heavier weight on wednesdays?.

Would calf training increase my speed and would thigh training increase endurance?. My overall achievement is like i wanna be kinda like bruce lee with a football. And would sprinting 200metres a day help too and cross-country jogging twice a week do any good for both power and speed?.Thanks for any help :)
 
I have played soccer for most of my life and played for my college when I was there. I have also just started increasing my training to get ready for the season. This is all based on what works for me.

Any weight training you can do to increase the strength in your legs going to help your speed. I would also combine that with some running. I find that hitting the weights increase the power in my legs and my potential to be quicker. However, that alone dosn't completly do it for me. I need to get outside and work on my endurance and sprinting to really see any difference in my speed.

Here is what I do. The current weight training program I am on has me doing legs twice a week.

Tuesday
Squats 5x5
Leg Press 3x12 (I do single leg press because I am overcomming a knee injury from last year)
Hamstring curls 3x12
Calves 3x12

Friday
Squats 3x12
Leg Press 3x12
Stiff Leg Dead Lift 5x5
Calves 3x12

I combine this with 2 HIIT sessions on Monday and Saturday and go for a 30-45 min run on Wednesday. The run gets me the endurance I need and the HIIT sessions help with the sprinting, recovery, and a bit of endurance. I also replace one of te hIIT sessions with sprinting up hills every so often to switch things up a bit.
 
That's an effective training routine definetly, and i suppose you have a high carb diet as well. I absolutely love running because simply i never did good in high school cross-country but now i'd beat a lot of ppl. Also i've heard HIIT mentioned in places, but i'm not aware of how it properly works and it's advantages.
 
There is a lot of information on this site about HIIT also, this article :
Clearing Up HIIT: Guide to HITT - fitness health weight loss exercise cardio - Weight-Loss-Forum.com
is very good.
I would recomend reading that but the basic gist of it is this:
warm up
sprint flat out for 10-20 sec's.
rest ... walk for 45 sec's to 1 min.

You do this 10-15 times.

You can read more about the advantages in the above article, but the ones I have found are that it increases my speed, increases my endurance when I am on the pitch, and definatly decreases the recovery time I need in between sprints.
 
Yea that was easy to understand, and though i feel like like i could do it about 15 times i think 5 times would be good to start off. Btw, do you use lighter weights for fast motions to gain good speeds, and how many miles a week do you approximately run?.

Is 20-30 miles per week good?..thanks
 
I started off by using shorter sprint times... about 10 sec's and my first time only got out about 8 of them. I continued with the 10 second sprint times until I could do 15 of them and then I started increasing the sprint times. Push yourself but only do what you feel you can handle. HITT is hard as hell. I feel like puking most of the time when I'm done.

Personally when I am in the gym I lift heavy on Tuesdays and a bit lighter on Fridays.

20-30 miles should be ok. I don't think I run any where near that amount. I do my 2 sessions of HIIT and then one run where I go for about 35-45 mins.

Good Luck with your training.:)
 
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