Introduction:-
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As we know we have to run 90 mins straight during football(soccer) matches, not only that a player also needs to think clearly about his next move while keeping ball in possession. So we would take a look at how can we go about maintaining fitness, essential for performing good at the game.
Training:-
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1.Resistance or weighted training.
- We don't want to train only for muscle gain but for strength gain and flexibility. So bodybuilding split won't work.
- Our main focus should be athleticism not muscle definition. And don't try to get to lowest body fat % possible (this may help, but can be really tiring and impractical).
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- Compound movements like bench press, squat, deadlift,etc. Are important for basic strength. Try not to go too heavy or too light, choose a weight with which you can do somewhere between 8-15 reps with little bit of struggle.
- Always warm-up before training session and strech for atleast 10-15 after the session.
2.bodyweight workout or calisthenics.
For people who give excuses about not having gym membership here we are.
- With calisthenics we don't have external weight to maintain an overtime progressive overload. Hence, our main goal here should be performing every repetition with perfect form and explosively.
- Here also compound movements like squats, push-ups, pull-ups, dips, etc. Are preferred for basic strength gain.
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- Always warm-up before the training session and strech after the session atleast 10-15 mins. And take care of your joints and ligaments.
- Train your core properly with exercises like hollow body holds, bicycle crunches, planks, etc.
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In the end it's always better to take something from everything. Doing calisthenics with external weights can take your performance to next level. And make sure to rest well, atleast 7-8 hrs of sleep is necessary, if you still feel tired take 1-2 hrs nap. Never overtrain, if you feel that your muscles are tight or soar skip that day and give your muscles some time to recover, to avoid any injuries.
Diet:-
- After all this much work, it's really important to have a balanced diet. Since, we are focusing on enhancing our performance on field, ideal split of macros should be 45%-50% of carbohydrates, 35%-40% of protein and 10%-20% fats.
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- Never forget to include greens and fibre rich veggies or fruits in your diet.
- Having a standard 4-5 meals a day with 3 main meals and 2 snacking meals are ideal way to spread out the food intake.
Conclusion:-
- Above texts specifies importance of good training and diet plan. But rest and recovery is equally important. Train hard, eat healthy and sleep tight and always listen to your body.