| User | Post |
|
9:03 am
January 22, 2010
|
David87
| | | |
| Member | posts 4 |
|
|
Hi i am a football player and was wondering what exercises i can do
to build up my legs both in strength and bulk? And how can i fit them
in with my other training. eg if i go for a run sould i do them on the
same day or next for example.
Could you also advise me on how I can get rid of my last bit of belly
fat. I dont need to lose any weight anywhere else its just there!
Many thanks much appreciated
David
|
|
|
10:20 am
January 22, 2010
|
Sean
| | | |
| Moderator
| posts 35 |
|
|
Hi David. Thanks for the question.
There are a number of ways you rcould build up the strength and bulk of your legs for your chosen sport. The ease of each really depends on what facilities you have available. For example, if you have access to a gym with free weights, then a simple and effective way would be to include squats and lunges using an Olympic bar in a squat rack. Both exercises are compound exercises for the legs, which therefore specifically strengthen and build the leg muscles (hamstrings, quads and glutes). However, due to the large number of muscles used, these exercises also help encourage the body to release more growth hormone and testosterone to help with overall muscle growth and development.
Alternatively and probably very useful for you as a footballer, you could use a plyometric training programme (please see my article on plyometric training). Plyometrics will not only increase the power of your legs (and therefore you strength), but should increase your speed and jumping ability as well. Plyometric sessions are good to do as a team to increase these abilities across the squad, so may be worth talking to the squad about.
Beyond weights and plyometrics, you could try dragging an object like a tyre behind you while running/sprinting short distances (again this will increase power and build muscle). Additionally step-up exercises onto a block/stool/wall just under knee height while holding a weight or wearing a rucksack containing a weight can be very effective at building strength and size to the legs.
In answer to your question about how to fit this into your training, in all honesty, seperate sessions are probably best as these allow full concentration to the session as hand. Furthermore, it is imperative when aiming for muscle building that you eat properly and adequately. If you train and do not eat, instead of building muscles you will make your body search for fuel and it is likely to burn it's own muscles thus defeating the purpose of your training.
If you are going to incorporate the strength/power work into one session, your session should always be in this order (if you include any/all of these types of training):
1. warm-up
2. skill (turns/volleys etc)
3. power/speed (plyometrics/sprints/drags)
4. strength (weights/step-ups/squats/lunges etc)
5. stamina (intervals etc)
6. endurance (long runs/cycles/rows/swims)
7. flexibility
8. cool down
I hope this helps.
|
|
|
10:42 am
January 22, 2010
|
Sean
| | | |
| Moderator
| posts 35 |
|
|
In terms of burning your excess "belly fat", this is just to do with where your body stores it's fat. We all have a different percentage of body fat and we all store it in slightly different places. If you haven't got our fat burning guide yet, download that, it explains the best ways to get rid of excess body fat.
If you have any queries follow that, let us know!
Thanks for the questions.
|
|
|
4:54 pm
January 27, 2010
|
leobeo84
| | Bangkok | |
| New Member | posts 1 |
|
|
Heya Sean,
I'm carrying this over from another post on the site, I have a similar need to increase the speed and power of my weeny kicks for muay thai. I have access to a pretty mean gym, but am not really able to do any sprints or anything.
I do squats and things, but should I go for big weight? or lighter weight and more (explosive) reps? Doing the latter when my legs are tired can feel a bit iffy, for example out of a lift the tired muscles around the knee gave in and my knee bent backwards, causing me to limp for a few days.
Any help would be great, thanks!
|
|
|
12:00 am
January 31, 2010
|
Sean
| | | |
| Moderator
| posts 35 |
|
|
Hey Leo,
Cheers for the question.
This is a difficult one as I can imagine you are training muay thai for quite a few hours a day, then trying to squeeze strength and size training in as well.
Your biggest problem is likely to be that the amount of CV style leg training you are doing will make it hard for you to add bulk to your legs (all the kicking and boxing training will mean your muscles will be burning some of their own proteins to keep up, imagine a cross country or marathon runner trying to bulk up, unless they stop running training this will not happen).
Your best bet for bulk is heavy-ish squats and lunges with an Olympic free weights bar, I reckon for you between 60kg and 100kg squats and between 40kg and 80kg lunges. However, this will not aid speed much, just strength. Your aim should be to increase "power" which by definition is the relationship between strength and speed: perfect for martial arts.
I would recommend adding in some plyometric training, check out thsi article for some ideas: http://www.commandoconditionin…..-training/
This will add both strength and speed, which in turn should ad some bulk.
Furthermore, a muscular endurance cicruit will help in some ways, it will still add strength, but not too much size which may actually be beneficial when used alongside the plyometrics, a good example is in this forum:
http://www.commandoconditionin…..ts/page-2/
It's in the Sat 30 Jan workout.
Think about when you are strength training too. it is not ideal straight after a muay thai session, or even on the same day. Try to spread it out, best case scenario, do a BIG strength session the evening before a day off so you have time for the msucles to repair and build before smashing them kicking/sparring the next day. Even if this is the evening of a day of MT training.
Lastly, make sure you are eating and refueling properly, if not, any size/strength work you do could be wasted as your body will be feeding on itself to support the training you are doing. I guess like all Muay thai training gyms it is a couple of hrs morning and evening, you need to make sure you are taking on about 1000 extra calories per hr of training on top of your normal 3000 calorie intake. After strength training take on protein and carbs. It's not as if you're going to get fat, so eat too much if anything just to get the calories in and to aid bulking up and gaining strength.
Hope this helps.
|
|
|
7:45 pm
May 6, 2010
|
David87
| | | |
| Member | posts 4 |
|
|
Hi Sean,
You said about eating adequately and frequently. What kind of things sholud I be eating and how often?
Thanks
David
|
|
|
8:14 pm
May 6, 2010
|
john-bravo
| | | |
| Admin
| posts 54 |
|
|
Hi David,
We are going to be publishing some dietary tips very shortly so we will keep you updated. I'll ask Sean to see if he can give you a sneak preview first. 
Thanks
John
|
|
|
8:26 pm
July 1, 2010
|
David87
| | | |
| Member | posts 4 |
|
|
How many reps and sets should I do and how many times a weeks should I do the exercises?
Thanks
David
|
|
|
11:09 am
April 12, 2012
|
thomasmite
| | New York, NY | |
| Member | posts 4 |
|
|
Post edited 7:36 am – April 14, 2012 by thomasmite
There are two points you are arise. One is leg exercise and second is belly fat. So I talk on first question. As you wrote that you are a foot ball player. You have to do leg exercise by some simple activities. Leg exercise can be build by use air cycling, jogging, running, walk etc. Some sort of body building is best to get strong and flexible muscles.
Second is a belly fat. I thing you have to do regular exercise in the morning for 30 mints. Use less fat and low cholesterol foods items. Drink 8 to 10 glasses of water. Stay busy and active all the day. Keep avoid all the high protein and cholesterol foods ingredients.
http://www.getfitsandiego.com/…..onist.html
|
|
Forums
