Football Performance as a fitness goal

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    Football Performance as a fitness goal

    I am a fan of Darebee for a long time. However, I have only recently 'discovered' the Hive, this supporting and enthusiastic community. I believe that the principles and values that Darebee supports are AMAZING and should be taught to children from an early age!

    I am 30, I love football and I have spent the last season playing football at a local team. My program was two football training sessions per week and a football match during the weekend.

    The season has finished from the beginning of April 2019 and since then, and after of 6 friendly matches, there is no scheduled training until the end of August, when the preseason period starts. I am already experiencing the bad results of not being physically active and this bothers me. Through football I have managed to build a strong pair of legs and reach a very good level of stamina and speed. But everything is falling apart and I am worried. This is why you read this right now!

    For the past month (May 2019) I attempted the 50 push-ups a day challenge with partial success (1310 push-ups during May). Still this is the largest number of push-ups per month for me! This is the only thing that I managed to do in terms of training (and a couple of 30-minute runs).

    So, now, the general objective is to be in the best possible condition until the end of August. I forgot to mention that I have registered a couple of months ago for a half marathon (21km) race.

    So my primary target is this right now: 21km. My recent training sessions:

    3/6/19: 35' 5.5 km
    6/6/19: 30' 5 km
    9/6/19: 44' 8 km
    10/6/19: mini football (5-a-side) game for 70'

    I am sure that I do not have the time to get to 21km from 8 km. However, I will try my best for the remaining days. And then I plan on focusing on an HIIT program, which I will choose when the time comes. I felt the need to write everything down, in order to get some motivation. Thank you!


    #2
    frix159 Welcome to the hive buddy! Good luck on your journey

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      #3
      DD completed
      30' workout: intervals 30'' workout and 10'' rest
      A total of 45 workouts (30-sec) included a variety of exercises.

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        #4
        frix159 Welcome!

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          #5
          Yesterday, 13/6/19:
          Running
          Distance: 12.06 km
          Time: 1 hour 8' 50''.
          Average pace: 5'42''/km
          Longest distance covered (running) ever
          Longest time spent running
          But still long way to go until 21 km (the race is in one week exactly and I do not believe that I can do it)

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            #6
            21/6/2019: Friday night
            Running a half marathon for the first time: Completed in 2:05' 42''.
            Better than I expected!
            Still recovering and walking kinda funny.

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              #7
              Today is the day of the beginning of the preparation for the preseason training. Preseason will starts on the 26th of August (most probably), which means I have exactly 6 weeks to work by myself (and Darebee) to get where I want to be.

              But where do I want to be? I think it is a great period for working for strength and muscle building. Preseason for football includes a lot of running and cardio training and usually neglects strength training. So, this is the main target for this period: STRENGTH.

              The second, but equally important target is a HEALTHY DIET. No extreme measures, but mainly:
              - No sugar (I don't mean carbohydrates, I mean literally sugar)
              - No alcohol (except once in a while one beer)
              - A lot of proteins (yogurt, eggs, meat)
              - A lot of fiber (oats, fruits and vegetables)
              - A lot of water
              - At least 7 hours sleep per day

              Morning workout: - 24 minutes of full-body HIIT (a combination of different darebee exercises - 30 sec training with 10 sec break)
              Evening workout: - 20 minutes of full-body HIIT

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                #8
                Morning workout (legs):
                Muscle Factory lowerbody https://darebee.com/workouts/muscle-...y-workout.html
                Done without EC (EC was 7kg dumpbells minimum). I did it with 5kg, except the goblet squats I used a 10 kg dumpbell.
                Also, I do not know if I was supposed to make a wall sit for 2 minutes in one go. I could not, so I did 3 sets of 40 sec wall sit.
                Interesting leg workout, it is the first time I try it. Next time I will use the 7.5 kg and see how it goes.
                Attached Files

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                  #9
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                  Morning workout with 7.5 kg dumbbells. EC is 8 kg, so I was close. It was a very good workout. Hardest exercise: bent over rows.

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                    #10
                    Evening workout (because I could not wake up in the morning): ABS SUPERSET. More difficult than it seems. I got a feeling that tomorrow laughing will cause me abdominal 'pain', if you know what I mean!

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                      #11
                      Weekly review (15 - 21/7/2019):
                      5 workouts (average duration approximately 25').
                      3 days complete rest.
                      Sleeping: 3/10.
                      Eating healthy: 5/10 (no sugar achieved, alcohol: 1000 ml beer, 3 cheat meals, a lot of fruits)
                      22/7/2019: Weight: 76.2 kg (-0.1 kg), fat percentage: 19.7% (no change from last Monday's numbers)

                      Monday morning workout: SLAM DUNK. Disappointed because I only could do 3 sets (level 1). I found jump squats and jumping lunges very difficult. I felt that i didn't have energy to do any more sets. Maybe because I did not have dinner the night before.

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                        #12
                        Thursday, Friday and Saturday morning had the same kind of workout: 30' HIIT in the format of 30'' training 10'' rest, full body exercises, and then 20' swimming. That's because since Wednesday I stay next to the beach, I am on vacation!

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                          #13
                          Originally posted by frix159 View Post
                          That's because since Wednesday I stay next to the beach, I am on vacation!
                          Lucky you !! Enjoy your holidays then !

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                            #14
                            Originally posted by Imoen View Post
                            Lucky you !! Enjoy your holidays then !
                            Thanks a lot! It's what I needed indeed!

                            Monday morning workout 30'' training 10 sec rest. Pushups, basic burbees, squats, JJ, abs are only some of the exercises. After that, 15' swimming.

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                              #15
                              Vacations have finished last Sunday. Monday was the first day of a 3-week period, before the beginning of pre-season. I have a lot of work to do.
                              Monday's measurings:
                              Weight: 77.6 kg (+1.4)
                              Fat percentage: 22.4% (+2.3)


                              Monday: 30' minute run, average pace 6'11'', 4.95 km.
                              Tuusday: Big Back. 25-30' I had troubles with push-up renegade rows. I could not do it. I did normal pushups.
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