Ooh can someone do me too? I work full time as a 25 yo (pun intended)
Current -
M - light cardio/tennis
T - break
W - football 1 hr
Th - gym - back
Fr - break/fun
Sa - gym - chest
Su - legs
You barely have anything planned for cardio (light cardio once a week does nothing for your stamina).
The same as football session 1 hour a week, I don't think you would see any meaningful improvement in those two unless you ramp it up.
I would suggest seeing your local football team coach, who would probably suggest the best way for you to improve, as they will be able to identify exactly what you need to work on, rather than relying on some generic redditor comments
Atm my main problem is pace and stamina to play futsal for the whole hour
I would like to improve kicking the ball (chips, shooting, feints/dribbling and stuff)
I’d seek out HIIT workouts. If you can afford it I’d recommend joining something like Orangetheory. If you have access to rowers/treads and weights the r/Orangetheory class templates are posted daily.
I’d also recommend boxing. Boxers are probably the fittest athletes in the world. I mean boxing as a class, not competitively.
Monday: upper body
Tues & Wednesday: football. Usually includes more cardio
Thursday: lower body. I also try to include some functional work that helps in football. Such as single leg RDLs and lunges etc.
Friday: football, focused more on drills.
Saturday: matchday.
Sunday rest.
Ooh can someone do me too? I work full time as a 25 yo (pun intended) Current - M - light cardio/tennis T - break W - football 1 hr Th - gym - back Fr - break/fun Sa - gym - chest Su - legs
You barely have anything planned for cardio (light cardio once a week does nothing for your stamina). The same as football session 1 hour a week, I don't think you would see any meaningful improvement in those two unless you ramp it up. I would suggest seeing your local football team coach, who would probably suggest the best way for you to improve, as they will be able to identify exactly what you need to work on, rather than relying on some generic redditor comments
Atm my main problem is pace and stamina to play futsal for the whole hour I would like to improve kicking the ball (chips, shooting, feints/dribbling and stuff)
I’d seek out HIIT workouts. If you can afford it I’d recommend joining something like Orangetheory. If you have access to rowers/treads and weights the r/Orangetheory class templates are posted daily. I’d also recommend boxing. Boxers are probably the fittest athletes in the world. I mean boxing as a class, not competitively.
I forgot to mention I'm 15 and broke, also what do you mean boxing as a class?
There are classes where you put on boxing gloves and punch the bag, jumó rope etc.
how would that translate to my football fitness and ability?
> I’d also recommend boxing. Boxers are probably the fittest athletes in the world. I mean boxing as a class, not competitively.
Monday: upper body Tues & Wednesday: football. Usually includes more cardio Thursday: lower body. I also try to include some functional work that helps in football. Such as single leg RDLs and lunges etc. Friday: football, focused more on drills. Saturday: matchday. Sunday rest.
should I not train back or arms ?
Upper body includes that. Shoulder press, bench, any kind of row/weighted chinups, incline dumbbell bench/any tricep exercise, and any bicep exercise.
thx helps a lot bro