Wednesday April 22, 2009 08:52
Answer this if you know a lot about working out fitness and a little soccer?
Posted by The Soccer Blogger as Soccer Training & Skills
Answer this if you know a lot about working out fitness and a little soccer?
Answer this if you know a lot about working out fitness and a little soccer? could you please design me a workout routine that will caters for my needs. i have an hour in the gym everyday day of the week (except weekends) and i have an hour and a half fridays i weigh 115 pounds i'm only 15 years of age and only 5,2 inches tall my body fat is around 15 ,5% . i need this routine to do the following 1. help me get a six pack as soon as possible(i relize i need a body fat percentage of 12% for that) i also do 8 minute abs every night 2. i play soccer and that's coming up soon so i need to build speed and endurance so i need to be on the running machines at least for the whole of thursday , tuesday workouts AND half hour of fridays work out (if you think that will work) 3. i'm a small guy so i need to build a lot of muscle 4. any exercises or programs that help me get taller 5. build quick, powerful ,agile and
please be specific like monday…………
teusday……………..
and each exercise and reps
You say you are working your abs every night. An important part of working out is recovery. If you don't let the muscles recover then you will break down. I'm no expert but at 15 you don't want to overdo it. Overworking your body at such a young age can cause alot of problems later in life. If you are as keen as you sound find yourself a good personal trainer with appropriate quals and have them develop a training schedule for you.
For your endurance go to a field and divide it into 20yd sections. Sprint 20, drop and do 10 pushups, sprint 20 drop and do 10 situps etc. When you reach the end have a slow jog back to the start and go again. This will do alot more than running on a machine. Again think about recovery time. Alternate your exercises so you work a different part of your body each day (e.g. upper body Monday, Legs Tuesday, endurance Wednesday etc.) This gives time for the muscles to recover and build.
2 Responses to Answer this if you know a lot about working out fitness and a little soccer?
homer28b
April 22nd, 2009 at 8:37 am
You say you are working your abs every night. An important part of working out is recovery. If you don't let the muscles recover then you will break down. I'm no expert but at 15 you don't want to overdo it. Overworking your body at such a young age can cause alot of problems later in life. If you are as keen as you sound find yourself a good personal trainer with appropriate quals and have them develop a training schedule for you.
For your endurance go to a field and divide it into 20yd sections. Sprint 20, drop and do 10 pushups, sprint 20 drop and do 10 situps etc. When you reach the end have a slow jog back to the start and go again. This will do alot more than running on a machine. Again think about recovery time. Alternate your exercises so you work a different part of your body each day (e.g. upper body Monday, Legs Tuesday, endurance Wednesday etc.) This gives time for the muscles to recover and build.
References :
dante_sint
April 22nd, 2009 at 9:27 am
That's good that you started at this young of an age, I wish I had done so. If you run an hour tues, thurs and a half hour on friday you likely won't build much muscle in your legs, you will however increase your endurance, cardiovascular system and speed, but in order to build muscle mass you need to push your muscles harder and harder increasing what they're capable of, and in weightlifting if you can workout any bodypart two days in a row then you aren't pushing hard enough. You need to do some serious leg presses, calf extensions and squats, I would suggest that you run monday, do a hard leg workout tuesday, do chest and arms wednesday, run thursday if you really want to push yourself but I really wouldn't recommend doing so, as a rule of thumb you should space out the body parts you workout by 72-hour intervals if you want to build any noticeable mass. So I would recommend that you workout shoulders, back and abs thursday and then hit the running machines hard friday. Also, no exercise program will help you get taller except when you compare someone who does very little to someone who does a lot like you (if your identical twin brother did virtually no physical exercise and you workout like you do then I believe you would be a few inches taller thanks to your improved health and cardiovascular system but this I don't know for sure, just an educated assumption), you need to eat as many fruits and vegetables as possible and take a multivitamin such as Centrum. Many people, myself (an avid soccer fan and past soccer player) included prefer to take many of the fruit and vegetable servings in the form of shakes or V-8 type fruit and/or vegetable juices. Talk to the people at your gym and you'll be surprised how much you can learn in a short period of time, I don't recommend taking supplements especially at your age because no one studies their effects on growing bodies because it's dangerous and even if it does help you then it will be a crutch that you'll need for your entire career/life. Therefore, don't believe everything you hear because not everyone will say the same thing but instead focus on what you hear the most, do some research online and trust in your instincts. Good luck with your life and routine.
References :
Some medschool but primarily going to the gym for a year and talking to every personal trainer there