AboutJoe Gunn Expertise Anything related to strength training, long distance running, speed development for all sports, and weight loss issues.
Experience Over 30 years as a personal trainer of athletes as well as average individuals.
Organizations Certified strength and Conditioning Specialist with the the National Strength and Conditiong Association. Certified Club coach with the United States Weightlifting Association. Certifed Level II long distance coach with the USA Track & Field.
Education/Credentials M.S with majors in exercise science and psychology
Expert: Joe Gunn Date: 7/9/2008 Subject: I have described everything in details what I am really concerned about
Question Dear Joe,
I have been trying to find out what works for me best. But, the more I read books the more I got confused, so I have been blessed with this site because being able to take your opinion as an expert is really helpful indeed.
I am 18 year old, I play soccer and my objective is to become pro, I am 1.71 cm tall and 68 kilos. I'm pretty athletic body and according to my position I play as a defensive midfielder it requires to be so called the engine of the team. Also requires to have a super stamina, be very strong physically and have an explosive power and speed. So I would be very grateful to you if you help me to design a good proper work-out program as I am in pre-season phase and I'm aiming to work only with one partner. I will describe you in detail what I'm actually doing and maybe it's wrong maybe not?
1. Shall I train 2 hours in the early morning lets say 5 o'clock and then again at 7 before dark another 2 hours??? Is this a good idea and what shall I train in the morning and what in the evening and how often during the week for certain exercise?
2. I’m doing isometric drills one of them is to stay still in a chair position without being supported of anything as long as I can, I have achieved till now to stay that position for about 15 min and I’m going to do longer...this drill tout me an expert in Kung-fu… staying still for so long or even more can possibly affect the body in negative way? Or it’s good to continue.
3. I do once in a week 30km continues running, every second day I do a 1000 AB reps (not at once but 100 each set, coz I heard that famous Brazil player Roberto Carlos did 2000 a day to achieve that kind of shot he has) 500 Hindu squats (without rest), 250 push-ups (in sets) and light bodybuilding...now to increase the explosive speed and speed overall should I stop doing one of this that might prevent me gaining top speed?
4. I heard that distance running slows you down? Better to do interval exercises but I also heard that having a tremendous VO2Max capacity helps you recover during the match from sprinting intervals.
5. I did stress test and I was able to reach 81% of the heart capacity for 18 min treadmill and I still was able to continue but Doctor said there is no point of continuing because you have reached the highest zone, and my VO2Max was 68ml/kg/min. My resting heart rate is 50-55 and I noticed that I can recover from sprinting to normal rate very quick sometime it looks like I did not run at all.
6. Finally what is a high-intensity exercise and are they good for me?
God Bless you,
Korab
Answer Hi Korab, your question requires a tremendous amount of info for this forum. I suggest you contact a personal trainer certified as a CSCS through the NSCA (nsca-lift.org) for a complete program. Also coach.com has a lot of info that can help you. However, generally you should be doing total body strength training 3-4 days a week and running 5-6 days a week. The running you do should include sprint training as well as interval training and some distance training.
