Need Help With my Workouts! Please

S

soccergod

0
Hello,

I am 5 ft 10 ish. 156 lbs. I play soccer and Lacrosse. As of now My friend and I are lifting weights. I am not a very strong person. My work out looks like this:


Mon:
Bench Press: Warm Up with 3 sets of 10 reps at 85 lbs
then 3 sets of 3 at 95
Bicep curls: 3 sets of 10 with 65 lbs (I use the bench press bar and use both hands)

I dont know what this is called but I use the bench press bar and have my knuckles face away from me and pull from up all the way to my chin area and then back down: 3 sets of 10 at 65 lbs, im going to called it Pulls


Tues:
Run 2 miles around local park. To get in shape for Lacrosse season

Wednesday:
Do work Out just like Tuesday

Thurs:
Run 2 miles

Frid:
Do workout again

Sat and myabe Sun:
Run again


So thats my workout, and the Problem im having is that Im trying to get strrong for lacrosse season and trying to get in shape thats why i am running and working out. I need soem workouts to increase my sprinting, are there any workouts to do this?

Also will running stop my muscles from getting stronger?
Is my workout good enoough for me to get strong and in shape for lacrosse season?

Will isometric excersices help me out? Which isometrics should i do if they help me?

Please guys help me out, im new at this stuff, andy suggestions are great.
Thanks
 
Last edited:
A man close to my heart

I also play football as it's known around the world (soccer to you - don't ask me why lol).

I would say that you program with regards to strength training is on the whole quite poor. no offence.

As you are pre-season for lacrosse i would suggest that you concentrate on strength/power/and muscular endurance. So that when push comes to shove you have all the tools to use those skills to pay the bills. more seriously this will promote balanced development, because like in football all muscles are important. Ideall more emphasis should be placed on compund exercises for the lower body, as these muscles are used more than upper body muscles.

Something like this would be good:


Day 1

Quads/glutes Leg press 4 sets 8-12 reps
Dead lifts 4 8-12
Leg extension 3 8-12

Hamstrings Lying leg curl 3 8-12

Calves Standing calf raise 3 8-12

Abs Crunch 2 15-20
hanging leg raise 2 15-20

Day 2

Chest bench press 4 8-12
Back lat pull down 3 8-12
Shoulders shoulder press 4 8-12
Triceps lying triceps extension 3 8-12
Biceps Barbell curl 3 8-12

alternate these days and dont exercise on consecutive days.

as for the running aspect ie sprinting, this will help, but as the season progreses training should be very specific towards lacrosse. ie mimic the actions you use in lacrosse in the gym by using cable machines and free weights etc.

for sprinting i would recommend sprinting as the best method. you rarely sprint over 40 m in football and i would imagine it to be the same in lacrosse. so when training maybe do 10 x 40 m sprints and see how that helps. also look for SAQ training its the shiz

hope this helps mate

daniel
 
Thanks for the reply!

The thing is Soccer has a "touch" and i dont want to mess up my socer skills. My calf muscles are very strong and i am already a fast sprinter for lacrosse. I want to get strong upper body so I can use it. If i worked my calves then I would mess up soccer and they are pretty strong anyway. As for your workout looks good except for the calf stuff.

The other thing is all i have is the Bench press machine and weights. I have the bar and the machine with the leg raise thing in the front. So i dont want to go to gym everyday i want to use wat i got.

So with the bar wat excersice can i add so my upper body gets strong?

for sprinting, ya im just trying to get into shape, and be able to run awhile then ill do sprints.

Plz let me know
thanks
 
Please read weight training 101, and develop yourself a full body workout routine. The exercises you're doing will lead to poor posture and possibly injury.
 
Can I work my upper body like chest, triceps, biceps, with the bench press and curls all on MWF, then run on Tues and Thurs?

Will that lead me to injury? I mean i am not working my legs unless i am running so i shouldnt get injuried? I am not working out too much.
thanks
 
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