[bradh728]

i am a beginning lifting with little to no knowledge of how to do a lifting workout routine. I just turned 19 and play college soccer(this ties in later). I am looking to start and was wondering what is a good routine for me to start on. I have lifted weights in the past, but that was only basic things, i want to tone up my upper body, keep in mind im 6'4 and weigh 230lbs. I am not fat for some of that 230 is in my leg muscles from soccer. I am only looking for a upper body routine for my lower bad gets enough training in soccer every day.

could someone please assist me?
i want to do this routine daily at least 6 times aweek

[StayBig]

First ? Do you want to do bodybuilding, which means high caloires, and high weight training, or continue soccer. It's very hard to pack on weight if you are doing intense cardio (soccer) even if you are taking steroids it is still going to be hard.

Second, you NEED TO TRAIN YOUR LEGS, especially if your a soccer player. Legs are the most important muscle to soccer players as I'm sure you know. Having stronger legs will make you hit that ball further and faster.

So to begin, please post what your basic eating habits are, like how many times a day you eat and what you are eating. And post your current workout regime if you have one. Then we can take it from there.

[bradh728]

Originally Posted by StayBig

First ? Do you want to do bodybuilding, which means high caloires, and high weight training, or continue soccer. It's very hard to pack on weight if you are doing intense cardio (soccer) even if you are taking steroids it is still going to be hard.

Second, you NEED TO TRAIN YOUR LEGS, especially if your a soccer player. Legs are the most important muscle to soccer players as I'm sure you know. Having stronger legs will make you hit that ball further and faster.

So to begin, please post what your basic eating habits are, like how many times a day you eat and what you are eating. And post your current workout regime if you have one. Then we can take it from there.

my legs are fine im a goalkeeper meaning i must build my upper body, i am into making my body cut but still strength.

my eating habits are great, im a very high intake meat person. i love and do choose many high protien things. im a big tuna man, i can eat tuna 6 times a day if i need to, i am as serious as it can get but without steriods :P. i just am more needed someone to almost lay out the basic workout plan for me and ill do the reps and sets each time and the lift

[bradh728]

anyone?

[Ironslave]

Hi Brad,

does your college have a strength coach? Regardless, for upper body i would reccomend hitting it all pretty low volume twice a week, with the rest of your time being spent on soccer skills & conditioning. Regardless of what you do for upper body it wont effect your soccer. But maybe try one day upper body with high intensity low volume say on monday, then a high volume day on thursday.

Its tough to say without seeing your whole routine, but im sure you could come up with something based on these guidlines, and again if your main concern is soccer then upper body training really wont matter what you do.

[bradh728]

Originally Posted by hdogg345

Hi Brad,

does your college have a strength coach? Regardless, for upper body i would reccomend hitting it all pretty low volume twice a week, with the rest of your time being spent on soccer skills & conditioning. Regardless of what you do for upper body it wont effect your soccer. But maybe try one day upper body with high intensity low volume say on monday, then a high volume day on thursday.

Its tough to say without seeing your whole routine, but im sure you could come up with something based on these guidlines, and again if your main concern is soccer then upper body training really wont matter what you do.

but as i said before i am a goalkeeper meaning i must have a upper body, it must be built and tough. Playing in division one i go through some tough falls and hard body contact

[Ironslave]

Originally Posted by bradh728

but as i said before i am a goalkeeper meaning i must have a upper body, it must be built and tough. Playing in division one i go through some tough falls and hard body contact

I guess, but still having a big upper body wouldnt help that much in taking falls. Regardless, what is the rest of your training like. Its tough to prescribe reccomendations, especially since upper body work for your position would be classified as accessory work, and would be planned accordingly once the rest of your workout is.

[eli80cal]

What division one school do you play at where you have a strength program that doesnt include upper body? If for some reason you aren't Would you be able to talk to your S and C coach and have him set something up for you in conjnction with your soccer workouts? I played Division One sports also, and our mens soccer team had position specific workouts in the weight room.

[Banshee20]

Originally Posted by bradh728

but as i said before i am a goalkeeper meaning i must have a upper body, it must be built and tough. Playing in division one i go through some tough falls and hard body contact

Hi, Im Banshee and I played Soccer for a Division 1/Pac 10 Soccer team. I also played goalkeeper for one year as I had a condition in my legs(compartment syndrome) which did not allow me to continue as a Forward.

Having said all of that, I stongly recommend making sure you focus on your shoulder strength and stability as a goalkeeper.

Exercises such as Lateral/rear Raises, Up-right row, and more explosive exercises such as Push-Press and possibly Power-Cleans if you have the proper training to do this exercise.

In addition, I found medicine ball exercises to be quite helpful as a goalkeeper. Something like medicine ball throws with a partner will help you focus on your shoulder strength/stability and your chest as well depending on the variation of the exercise.

Also, dont forget to strengthen your core as much as possible. Something like crunches and various other ab exercises(which Im sure you know a few) coupled with low back exercises such as back extensions(with weight preferably) will really help with your explosive speed and strength as a goalkeeper.

Like other people above said...I would definitely check with your Strength and Conditioning Coach to find a perfectly suited work-out. Also, dont forget about your legs. I know that upper-body is important for soccer players but maintaining size, strength and flexibility in your legs will help you to avoid a ton of injuries.