Training Program

J

Jar

0
Just wondering if you can critique my training program as it is my first one. I play soccer at a pretty high level and what im aiming to do is increase muscular endurance and tone up abit to help me out with match fitneess. As an edition to this program i will be doing some 6-8 km running.
I will be doing 3-4 sets of each at around 10-15 reps

Workout A
Back -Bent Over Barbell Row
Chest - Flat Bench Press
Shoulders -Military Press
Bicep/Forearm- Concentration Curl, Wrist Curl
Triceps - Overhead Tricep Extension

Workout B
Abdominal -Hovers, bridge, crunches
Legs - Squats,Leg Curl

Monday - Workout A
Tuesday - Workout B
Wednesday - Workout A
Thursday - Workout B
Friday - Rest
 
if your after endurance no need for the bis/tris just add chins and both would get hit good enough already.
 
It looks like your strength program hits all the major body parts. You should look at mixing up the exercises for each area so you hit them in different ways though. Mix in some incline and decline presses, and perhaps chest flys for the chest for example. Also for what you've outlined, doing stiff leg dead lifts will be much more effective for your hamstrings than the leg curls which is more of an isolation exercise. You don't have anything for your calves, but I expect as a soccer player that's probably not an area that needs development for you.
 
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