HELP: How to get in shape for Basketball/Soccer season?

R

RuanuLaw

0
The title says it all. I am going to try out for my college baskteball and soccer team. (division 3).

I want to get in shape. Meaning, I want to lose fat. Gain speed, and tone my body to look good. Those are my 3 goals.

I weight 166. I am 5'11" I am 19 years old.

I am chubby. I have fat in the love handles, the chest, and face. My lower body is pretty muscular (I played football in high school).

I just started working out. This is my second week. My first week, I lost about 5 pounds. I worked out like 4 days a week.

Consider, I am a college student who comutes (40 min/80 min total a day). So, I don't have too much time. I am a full time student with 17 credit hours.

The only times I can work out are: Mon(7-9pm) Tue(6-9pm) Wed(7-9pm) Fri(4-5pm). Maybe a Sunday, but that is a MAYBE. So, I want to stick to those 4 days and times.

Now I have developed a kind of a ghetto rutine: Mon(30min Cardio+Legs+abs) Wed(30min Cardio+UpperBody+back) Wed(30min Cardio+Legs+abs) Fri(Upper Body.)


So can somebody tell me what I can do to reach my goals in time for sport season? What should I do? What should I improve? Maybe a better rutine? Anything is apreciated.

PS-I beleive I have till like the end of May before the soccer camp begins.
 
I'd start running interval sprints out on the football field.

For the first four weeks of your workout I'd concentrate on the basics-squat, front squat, bent over row, bench, military press, deadlift. I'd use a fullbody set up on MWF and run it as a circuit.

Then after the four weeks I'd start putting in hang power cleans, depth jumps, single leg work, etc

You might take a look at this site and go the training articles and look at the Westside for skinny bastards program
 
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