Can someone make me a programme

vivab13

Hi everyone, didn't think a new thread necessary but after doing a bit of research the consensus is a 5x5 programme is best for a gym newbie like myself. However, I am playing football (soccer) at a decent level which involves 4 trainings a week at the moment for pre season. My goal is to get stronger for football (physical side of the game I can get pushed off ball, lose aerial battles etc.) Would a 5x5 programme be suitable and would 2 or 3 gym sessions a week be best? Any advice appreciated.

thegreatiam

vivab13 wrote: »

Hi everyone, didn't think a new thread necessary but after doing a bit of research the consensus is a 5x5 programme is best for a gym newbie like myself. However, I am playing football (soccer) at a decent level which involves 4 trainings a week at the moment for pre season. My goal is to get stronger for football (physical side of the game I can get pushed off ball, lose aerial battles etc.) Would a 5x5 programme be suitable and would 2 or 3 gym sessions a week be best? Any advice appreciated.

Starting strength was specifically written for high school american football players. Most of the relevant info is on the starting strength wiki. Anything that applies to SS will also go for most other 5x5 programs.

rottie 11

I'm going to have to put this programme on hold for a while I'm afraid. I done the squats Monday and went to soccer training tonight and could barely move. Thighs were still killing me

Mr. CooL ICE

A supplement called MTFU will sort that out

rottie 11

Nicolas Cage wrote: »

A supplement called MTFU will sort that out

It's weird tho when I do arm curls I feel nothing the next day.

I need to focus on getting fit anyway for soccer so il have to put the weights off for a little while

Daith

Brian? wrote: »

That's all true. But it doesn't tell me why so many people are recommending strong lifts over other 5x5 programmes. I'm not saying it's **** and don't so it, I'm just confused by the popularity of something that's neither the original or the best 5x5.

For me personally it was because there was an easy to use app I could use on my phone to track everything. Automatically update the weight I was to lift, what exercises to do, kept track of reps etc.

Now admitted it's paint by numbers but it gave a good starting point and I could then look at Hanleys stuff (or others) and go yeah I could work this out myself now.

LuckyLloyd

rottie 11 wrote: »

I need to focus on getting fit anyway for soccer so il have to put the weights off for a little while

:rolleyes:

Nichololas

Brian? wrote: »

That's all true. But it doesn't tell me why so many people are recommending strong lifts over other 5x5 programmes. I'm not saying it's **** and don't so it, I'm just confused by the popularity of something that's neither the original or the best 5x5.

The benefit of it for a newbie program is its simplicity and that it is popular; there's plenty of information about it, and plenty of other people to discuss it with. There are millions of [3|5]x5 programs, for a beginner (I think) it's more important to stick to one program, rather than reading up on a bunch of others which inevitably turns into an "I took day 1 from program A, day 2 from program B, and then combined and added 2 types of biceps curls for day 3" : Stronglifts or starting strength, then.

Alf Veedersane

rottie 11 wrote: »

I need to focus on getting fit anyway for soccer so il have to put the weights off for a little while

Footballlers do a lot of strength and conditioning.

Improving strength and conditioning in tandem.

Pretty much what you're looking to do.

rottie 11

LuckyLloyd wrote: »

:rolleyes:

?

rottie 11

Alf Veedersane wrote: »

Footballlers do a lot of strength and conditioning.

Improving strength and conditioning in tandem.

Pretty much what you're looking to do.

I know but I'm no where near fit so that is my main objective. Then once I'm some bit fit il go back doing weights

LuckyLloyd

rottie 11 wrote: »

Thanks lads. Honestly I want to do it right. That's why I'm asking so many questions, I want all the proper info. Once I know how to workout my whole body properly il try to make a programme and stick to it

rottie 11 wrote: »

I'm going to have to put this programme on hold for a while I'm afraid. I done the squats Monday and went to soccer training tonight and could barely move. Thighs were still killing me

rottie 11 wrote: »

It's weird tho when I do arm curls I feel nothing the next day.

I need to focus on getting fit anyway for soccer so il have to put the weights off for a little while

.

rottie 11

LuckyLloyd wrote: »

.

Ya I went to soccer and realised I won't be able to do both. For now anyway

Alf Veedersane

rottie 11 wrote: »

I know but I'm no where near fit so that is my main objective. Then once I'm some bit fit il go back doing weights

My point is they're not mutuallly exclusive.

nice_guy80

rottie 11 wrote: »

As the title says would anyone make out a weights programme for me please.

I have a bench, dumbells and a curl bar and wana gain upper body muscle.

Thanks

What plates you have for the dumbbells?
As in, are they adjustable?

Mr. CooL ICE

Look up youtube for stretching routines and do them every day, regardless of what training you are doing. The stretching will cross over from both squats and deadlifts to football.

And training legs will help with playing football. Chances of you winning the ball in those 1 on 1 situations will be higher.

rottie 11

nice_guy80 wrote: »

What plates you have for the dumbbells?
As in, are they adjustable?

Ya I can take them off the bar. They are the vinyl ones tho

Irishcrx

If your serious about football weight training is not only supportive but absolutlely required IMO.

I play football at least 3 times a week and I'm in the gym 4 mornings a week working out, football gives me my cardio and keeps me fit, weight training keeps me strong and focused, diet is supported and altered depending on the day to give me the right amount of calories and energy.

I've gained weight , muscle , strength and fitness at the same time. It's about planning , management and dedication.

It won't slow your progress or stop you getting fit, I even play football on leg days and it's fine.

Above poster is right , it improves everything , shot power , shoulder strength , keeping the ball , winning the ball , stamina , pace , explosiveness...

Dtp1979

Daith wrote: »

For me personally it was because there was an easy to use app I could use on my phone to track everything. Automatically update the weight I was to lift, what exercises to do, kept track of reps etc.

Now admitted it's paint by numbers but it gave a good starting point and I could then look at Hanleys stuff (or others) and go yeah I could work this out myself now.

What's the app called?

vigos

Dtp1979 wrote: »

What's the app called?

The app is called stronglifts

runawaybishop

rottie 11 wrote: »

I'm going to have to put this programme on hold for a while I'm afraid. I done the squats Monday and went to soccer training tonight and could barely move. Thighs were still killing me

First time squatting you will be crippled for a week. Just keep at it, its never as bad as the first set of leg doms.

nice_guy80

I'd start off with bodyweight exercises

lunges
squats
single leg deadlifts
push ups
pull ups
horizontal pull ups

then you can start adding weight to the exercises
single leg exercises are easy to do with dumbbells and actually are more sport specific than two legged exercises
so
Work Out 1
warm up (eg skipping)
stretch
some core work - 30 second hold plank & side plank, russian twists x 30. 3 rounds
then something like 3x8 of lunges, 3x8 of pull ups and then add in something like shoulder press, dumbbell curls or chair dips to work those upper body muscles you mentioned in your first post
cool down

Work Out 2
warm up
stretch
core work - bridging 3 x 8 reps, spiderman walks, hollow holds 30 secs. 3 rounds altogether
squats (bodyweight or weighted), horizontal pull ups, push ups and add in a few upper body exercises as above

keep it simple.