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You are here: Experts > Recreation/Outdoors > Bodybuilding > Weightlifting & Exercise > training for soccer
Expert: Vveth Hammer - 10/30/2009
Question
My son is going to be a high school freshman next year. He's good size for his age, and the varsity soccer coach is considering pulling him up. Our concern is that he is going to get banged around, so I want to try and build some muscle and power between now and next September. The other consideration is that he will be playing all spring and summer which will mean a lot of running, so I need to be mindful of recuperation. What would you suggest?
Thanks
Answer
I'd do a basic weightlifting program plus a running program to fit his sport.
monday:
deadlift,overhandedgrip: 9x3
standing overhead press: 9x3
tuesday:
windsprints, 100 yards: 30 sprints
wednsday:
front squat: 3x10
benchpress: 3x10
chinups curlgrip: 3x max reps.
thursday:
sprints: 50 yards: 50 sprints.
friday:
musclesnatches: 20x1.
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