looking for workout (goalkeeper)

M

metalface

0
I'm 18 years old (13.3 percent body fat, 179 lbs, 5'10'') looking for help to put together a strength/agility workout. I'm looking to be more explosive, both in dives and coming off the line. I run about 16-20 miles per week and need something to supplement that cardio.
 
I'm doing multiple foot races (5k's, 10k's, half marathons)

I don't have a coach right now, just graduated, transferring schools next year to play soccer at the college level. I actually go out and play keeper almost every day, I just want to get faster and stronger.
 
it doesn't have specific soccer related workouts but it does have basketball and football workouts that'll help you with explosivesness and overall agility.



Lifting heavy with low reps give you strength and explosiveness I think.
 
wow bud playing soccer at the college level without any weight lifting experience during High School means you must be a hell of a goalie. Props to you! try a Full body workout.
 
thanks soccergod. i was the mvp (voted on by teammates). none of the team lifted or anything but i know i gotta step it up on the collegiate level. thanks for the tips guys.
 
I'd spend a good amount of time getting faster at 10 yard sprints.

Other than that since you haven't done much strength training, you'd do good to get into the weight room and start getting stronger. I think you need to build a decent strength base before you start specializing as any increase in strength at this point will only help you.

You could easily do a fullbody workout 3X a week depending on how often your practices are.

With each workout rotate
front squat, deadlift, back squat
bench press, military press, inc db bench press
chin ups, chest supported rows, seated cable rows
db lunges, db bulgarian squats, bb step ups
Throw in a 1-3 movements for biceps, triceps, shoulders if wanted.
 
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