AboutBonnie Hardie Expertise I am a personal trainer/boot camp instructor in SouthEast Florida. I am certified in:
personal training,aerobics,nutrition,womens,senior,youth and boot camp fitness.I can answer questions about workouts,sets and reps,pyramid training,drop sets,etc.I can tell you what to look for when planning to join a gym.
Please do not ask me to design a weight training program for you thru this forum.If you want me to design a program for you-then please sign up for online personal training.
I can look over your current program and critique it for you.
Online Personal Training!!!
www.fitnessgenerator.com/rpbfitcamp
Science Based Nutrition
www.mynutritionstore.com/bonniehardie
Experience I have been a personal trainer,aerobics instructor,nutrition advisor and boot camp instructor for several years,in South Florida. I generally prefer to train people outdoors in a park setting.The workout outside is just as tough as a gym workout.I can give people a excellent workout using just their bodyweight.I do a bootcamp style class with groups of 5-10 people.
Question I'm looking to start a soccer training program. Im 17 and going into my senior season so it is really important to me to be in as good of shape as possible. I love to lift weights and work out, but I'm not real sure on what exercises, number of sets, or number of reps i need to be doing to increase my performance specificaly for soccer. Also I not only want to improve my strength, but also my speed, agility, and endurance. I have access to the local gym, so equipment won't be a problem. Thanks!
Answer Hi Nick-thank you for your question.For soccer,you need to do interval training,since soccer is a lot of running in short spurts.Why don't you try this:using the treadmill-run at a fast pace for 30 seconds,then slow down to a more moderate pace for 2 minutes-that is one cycle,do this for 3 or 4 cycles at first,then advance to 6 cycles.You can also lenghthen the interval times-1 min slow-3 min fast.Also for cardio,you can jump rope and run in place.As for weight training,you need to concentrate on lower body:squats,lunges,leg presses and leg curls.Do not forget your upperbody too- bicep curls,tricep kickbacks,chest presses and rows.To help with your agility,do lateral running,maybe simulate the kind of running you would do in a soccer game. When you do your weight training,start with 2 sets of 8 repititions.Do each body part twice per week. Good Luck, bonnie ps-do not forget to drink plenty of water also
