The first 3 days of my challenge are gone, just when we start the World Cup of Brazil 2014!
Here we go with the first week. A few training days, a interview, and a soccer game! All before the busiest week (in soccer terminology) of the year. World Cup 2014 and 3 games in one week! Cool!
Let's have a quick look to day number 1.
Day 1: Leg endurance. Wednesday 11
The workout:
- Leg extension: 4sx15r 25kg 35s rest
- Leg press 45" 4x15 60kg 35s rest
- Lying down leg curl 4x15 15kg 35s rest
- Seated machine calve raise 4x12 12,5kg 45s rest
- Walking lunges to a Full squat 3x13/10 No rest in between sets
Changing completely what is usually my way to train was not as easy as I expect. First what I change was the number of repetitions and the weights, going from 8 reps to 15 reps, and dropping the weight to a 50% less than I usually do. Also I didn't follow a strict tempo during the repetitions (normally tempo of 4/1. The resting time is been reduced in 5 seconds from 40 to 35 seconds, making my effort on the session much higher. I sweat the T-shirt!.
All the exercices are targeting the most important muscles of my legs (my soccer tools hahaha) Hamstrings, quadriceps, gluts and calves.
This is a simple workout, for start. Every week, we will try to implement more complements. Plyometrics, agility circuits, and more mobility exercises.
Day 2: Double session. Outdoor. Ball conduction and full stretching session indoor. Thursday 12.
I love those outdoor sessions. I usually train in the same field that we play our "home" games, this is Rowland park.
My goal in this training was to improve my skills on ball conduction. Playing as a striker or wing, requires a lot of cardiovascular resistance and short term explosivity but also if we add a high level of skill controling the ball, makes a big diference.
How was the session?
Warm up
5 full field continued run (jogging) controling the ball
Workout
Unfortunely I took videos of the training, but im not sure if i can post them (size and quality) but ill try my best for explain what was all about.
I set up to myself a few soccer drills for improve my ball circulation and conduction in 3 different phases. Those are Walking (dragging the ball) then changing to a jog, then sprinting.
Slaloms in between cones, changing constantly my direction, and forcing myself to slow down and sprint in short periods of time, using a soccer ball, will definetly add to my repertory a few funny movements. Hopefull I can post the videos later so we can see how from one week to another my skill has improve a bit.
Apart from the slaloms, I did a interesting drill, where I set up a line of cones with a distance in between them of 1 or 2 foot. My goal was drag the ball in between them using both legs. Improving my skill with my silly leg (left) will make me become a much better player.
From there, I did another good conduction drill. I set up a circle with 2 different colours in the cones. Yellow and Red. The goal was to run from on to another one with 2 rules. Never can go back to the last cone, and I can't go to the cone near to my position. That was a good drill for improve again skills in conduction, reaction time, and some agility with the ball.
I add a drill that involved a little bit of agility and explosivity, using a agility ladder, doing side running, a and then ending with explosive short distance sprint controlling the ball.
The following video was recorded a week before I started the challenge, but I used the same exercises in a 1h session.
I'm using a VIVITAR cam recorder (a cheap version of a gopro cam) for this sessions, but unfortunely I havn't had time to post them online. Very very soon they will be in the menu.
After that sweaty session, I was back at the gym, ready for finish my plan. My plan consisted basically in a full 20-25 minutes of stretching. Using a foam roll basically for my whole legs, again targeting the most important muscles.
My favourite tools for a good stretching session
I'm not used to stretch (ever) and this is a massive mistake. Definetly for any kind of exercises, doesn't matter which sport are we practicing, stretch is a fundamental part of the training. In soccer, a good stretching session. Mostly we will increase our flexibility, giving the ability to the joints to get a full range of movement. Also is important because we reduce the risk of injury. Skills such us power or speed they can improve with a better flexibility. So although that is painful, it's time for stretch!
Foam rolling 15 to 20 times the area that we are targeting will definetly not be the most funny thing in the world, but with some music everything goes better : )
Friday 13 and Saturday 14
No training, because I went away, but I used that time for rest and massage my "we never do legs" muscles. Mostly I used the green spiky ball (picture) for my plantar.
Sunday 15
Well if you read this blog often, you will know that my team had a game (Pagewood 3 Vs Eagles 0) and I score 2 goals, and also my perfomance was way better than weeks ago. More confident with the ball and the positioning and much more speed, skill and most important, resistance. I'm not saying that after 2 trainings i'm better, but definetly be in touch with the ball more time per week than 1 day it definetly helps.
In my next post, i'll try to post videos, and also, I will talk about supplementation
Thanks so much for your patience and hopefully you enjoyed.
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