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:-
Source:- pinterest
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).
Source:-dreamstime.com
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.
Source:- Depositphotos
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.
Source:- Pexels.com
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.
Source:- Pexels.com
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.
