Hello I am a sophomore and I play Varsity for our school. I have decided to quit other sports and focus on soccer so I can take advantage of the long offseason (April-janurary) to get some proper instruction, play club, and train very hard. I am 6' tall, and weigh about 165. My goals are to increase my muscle mass/power/strength through weightlifting and plyometrics...especially goalkeeping related plyometrics. I wish to gain about 30lbs. I have a good weight gaining diet and strength program, but I want one that will also increase my power for goalkeeping and will include plyometrics. I also want to increase my speed and agility. Least importantly I would like to add a bit of endurance (only what I need to play keeper-not much). Can anyone help me out/does anyone know any detailed multi month programs?
I was planning to lift on monday, wednesday, and friday in the afternoons. On Monday and wednesday i would work on footwork and agility in te morning, and on tuesday and thursday i would work on speed/plyometrics in the afternoon. I would work on ligt skill training every day. How does this sound? overtraining? Or should I have different cycles, such as one month heavy lifting light everything else, then one month heavy plyometrics/speed?
Thanks...also what are some good drills for these criteria that would be good for keepers and maybe incorporate skill training into them?
I just read somewhere that you should be very strong before starting a plyometrics program. Should I start off from the beggining with plyometrics, or should i start off with just some very basic speed/agility work with heavy lifting then after a couple of months gradually incorporate more intense plyometrics?
Basically what im trying to say is...do you need strength before you can start gaining power, or can you build power without strength..how would that work? Thanks
