Answer this if you know a lot about working out fitness and a little soccer?

Posted on Nov 10, 2009 with Comments 4

Question from king of soccer



could you please design me a workout routine that will caters for my needs. i have an hour in the gym everyday day of the week (except weekends) and i have an hour and a half fridays
i weigh 115 pounds i’m only 15 years of age and only 5,2 inches tall my body fat is around 15 ,5% . i need this routine to do the following
1. help me get a six pack as soon as possible(i relize i need a body fat percentage of 12% for that) i also do 8 minute abs every night
2. i play soccer and that’s coming up soon so i need to build speed and endurance so i need to be on the running machines at least for the whole of thursday , tuesday workouts AND half hour of fridays work out (if you think that will work)
3. i’m a small guy so i need to build a lot of muscle
4. any exercises or programs that help me get taller
5. build quick, powerful, agile and enduring legs for soccer
be specific like monday …. tuesday…
thank



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Filed Under: Running Fitness Q & A

Tags: Exercises • Fridays • Monday Tuesday

Comments (4)

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1. Danny S says:

   November 12, 2009 at 4:43 pm

   hacte chingos de punetas!!!
2. The King says:

   November 14, 2009 at 3:47 am

   Dude, for the six pack you need to do situps and watch what you eat, for number two its fine.
   Small guys are good in football, ie. messi,carlos. You need to lift weights but not too much and have supervision.
   You cant get taller its nature, just stretch people say it helps
   Do leg exercises for stronger shooting and endurance, run alot
3. dan v says:

   November 17, 2009 at 12:40 am

   #1. Do 2×100 regular situps 4x a week. Mix it up…50 straight up 25 to each leg

   #2. Stamina and Endurance is very imporant in soccer. I’d run 3-4 times a week mixing it up. 2 days should be long distance so i’d run a minimum of 2 miles and try and get it under 12:30. Your 3 mile should be under 18 if you want to play in college. One day should be sprints..so suicides, 40 yd dashes, 90 second laps, lunges… should all be incorporated into the workout

   #3. The only way to build muscle is by working out. Try and do something different everyday. (Monday Chest/ Tuesday Legs/ Wednesday Shoulders/ Thursday Arms.) You may not see a different right away but after 2-3 weeks you’ll feel and look stronger

   #4. That’s impossible, just learn how to use your body on the field.

   #5. There shouldn’t be a set workout for you, you just mix it up everyday. Lunges, Broad Jumps, Squats, High Knees are some things you can do to help your power.

   The easiest thing I;d tell you is to join the track team and workout with them as well as play on a club team. This way you’ll stay fit as well as improving your technical ability, best of luck.
4. Ask a Health Nut says:

   November 19, 2009 at 10:32 am

   i just developed a workout routine for another soccor player…email me and I can send it to you!