Working Lower Body Only

**steel** · 01-12-2006, 04:52 AM

Right, iv been thinking about this for a while: I’m trying to get stronger and loose some fat but I also really enjoy playing soccer and improved performance as a result of training better would really be important for me. What would be the results of training legs only, or maybe legs 3 times a week and upper body once a week be? Maybe for a month or so to start with.

Would the increase in strength in the legs while not adding mass to my upper body result in faster sprinting and/or acceleration? Its not that I’m at all slow now but running is a big part of my game and as I have some fat to loose and obviously if I started to train better – Iv always wondered if I could get faster again?

I know a lot is to do with genetics etc but as I’m pretty fast now while carrying some extra weight and being in a poor(ish) condition. I am wondering what you guys think the benefits of lower body resistance work while reducing or maintaining upper body mass would be? would overtraining be an issue if i concentrated on lower body as i play soccer twice a week too?

thanks

**mrpower** · 01-12-2006, 09:26 AM

if you had confidence in you, you wouldn't be posting any of that. I have many friends that play soccer, they also go to the gym and only work on their upper body, they r fast as hell and can stay running in the field forever. I play soccer 2, but not on a team, just for fun, and sometimes it's hard to keep up with these guys, but I try my best. So what I recomend is a lot of cardio, if it's speed what your looking for, well cardio(and lost of situps!!!) is gonna give you what you need. Your gonna loose that extra fat and build resistence. And sure, work on your upper body, but at least 3 times a week. Working out 3 times a week on your upper body, 2 on you lower body and 2 days a week playing soccer should deffinetly put you back in shape in no time. Or maybe upper body 2 times a week lower 3 times a week, however you feel confortable, it's just that I love working out, so if it was me, I would work upper 5 times !!!!!

**steel** · 01-12-2006, 09:32 AM

thanks for the reply, i think ill do 3 lower and 2 upper for a couple of weeks and see how i go. i just want to get as fast as i can because as you know from playing its such a benefit, especially the way i play. i also want to fullfill my potential coz i feel like im probably operating at 80% yet im still quicker than the vast majority of those who are carrying less fat. we'll see!

**mrpower** · 01-12-2006, 09:42 AM

well good luck on that man, I mean i'm no soccer player, but if you want to get fast and loose body fat at the same time, lots of cardio and hit the gym few time a week, you'll be playing for Real Madrid in no time

**WantItBad** · 01-12-2006, 10:15 AM

cardio has nothing to do with being fast also being having extra wieght has nothing to do with being fast....gentics and explosive training make you fast

**BigDyl** · 01-12-2006, 10:17 AM

Originally Posted by mrpower

if you had confidence in you, you wouldn't be posting any of that. I have many friends that play soccer, they also go to the gym and only work on their upper body, they r fast as hell and can stay running in the field forever. I play soccer 2, but not on a team, just for fun, and sometimes it's hard to keep up with these guys, but I try my best. So what I recomend is a lot of cardio, if it's speed what your looking for, well cardio(and lost of situps!!!) is gonna give you what you need. Your gonna loose that extra fat and build resistence. And sure, work on your upper body, but at least 3 times a week. Working out 3 times a week on your upper body, 2 on you lower body and 2 days a week playing soccer should deffinetly put you back in shape in no time. Or maybe upper body 2 times a week lower 3 times a week, however you feel confortable, it's just that I love working out, so if it was me, I would work upper 5 times !!!!!

**TJ Cline** · 01-12-2006, 11:00 AM

http://shapefit.com/sprinting.html

http://www.shapefit.com/fitness-advice-9.html

http://www.coacheseducation.com/spri...an2-apr_02.htm

**TJ Cline** · 01-12-2006, 11:03 AM

http://www.bodybuilding.com/fun/tomgreen1.htm

**CowPimp** · 01-12-2006, 12:04 PM

When does the season start?

**steel** · 01-12-2006, 02:18 PM

its mid season here in uk now. thanks for the help guys!

**steel** · 01-12-2006, 02:22 PM

thanks foreman for those links - much appreciated!

**Squaggleboggin** · 01-12-2006, 03:32 PM

Less weight will definitely help in being fast. Would you rather carry 300 pounds or 150? Probably 150...

Diet is the way to go to lose weight. Practice explosiveness for quick bursts of power such as lateral shuffles, etc. and run sprints and do distance if you'd like to get your cardiovascular system improved.

Also, adding mass to your lower body may not be the best thing to do. This will add weight and I don't see the point when you're trying to increase speed. Work on being explosive and run a lot. If you do this and eat right to lose weight, you'll get faster.

**CowPimp** · 01-12-2006, 09:50 PM

What type of training do you guys generally do? How often do you do it each week?

The answers to these questions will impact how much leg training you should implement in your routine.

**Dale Mabry** · 01-12-2006, 10:04 PM

Well, you should add in legs, 3 times a week is prolly too much, 1 maybe 2 wopuld be good.

Since it is midseason, you can prolly pretty much cash in huge improvements in sprint speed between now and the end of teh season unless you have been strength training all along.

You need to gain strength, and then power. You should also be doing sprints and agility stuff as often as possible. I played rec football this past Fall. There is a guy on my team who I beat by 3-4 steps all the time on a fly pattern, but he cuts on a dime, which is more important in most sports than linear speed.

So, in conclusion, if you can squat around 2x your bodyweight, you should be working on power with plyometrics. Even then you may not be strong enough. If you can't squat much, work on strength. Soccer is a very speed oriented sport on the Speed-Strength continuum, but endurance is huge in Soccer, so training that will take a hit on sprinting.

I need to go to bed right now, I will finish tomorrow.

**steel** · 01-13-2006, 02:00 AM

thanks guys - i only play recreationally at the moment as i work on match days so i only play 5 a side twice a week (very competative though). when i was training and playing for team last season though there was only 1 training session a week which consisted of a warm up, some running and then technical work (ball skills, positioning e.t.c) next season i will be able to play again hopefully so i am aiming for that.

with respect to squats - i dont seem to be very good at them, i never really did them untill i started training again recently (having read how important they are!) but i only seem able to do 3 x 10 of 40-50kg comfortably so i guess i can work on that as i am almost 80kg so i guess i should be lifting a lot more than what i am! its a bit weird actually as my legs have usually been my strongest body part using leg extension and leg curl machines. i am also starting to do some sit ups every morning and will be looking into other core-building exercises as i dont know if its that which is letting me down.

anyway thanks for all the advice guys - i am going to put together some kind of sprinting drill to do on the weekends when its light outside!

P.S - when doing my sit ups this morning my lower back was clicking all over - any ideas if this is because im in poor condition or is it an injury? my back does ache a lot but it isnt in any real 'pain'.

thanks

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