Hi,
I have been going to the gym for about a year now. I was wondering what split I should follow to build more athletisicm and get faster/quicker. I have been following the 4 day split till now!
Thanks!!
Hi,
I have been going to the gym for about a year now. I was wondering what split I should follow to build more athletisicm and get faster/quicker. I have been following the 4 day split till now!
Thanks!!
If the 4-day split is working for you, then keep at it. More training does not equal more performance unless you are using anabolics and other PEDs.
You can add variety by changing the order of muscles trained and the exercises you do. You can also change the groupings of muscles if you are doing 4-day full-body Push/Pull workouts. Speed is determined by your genetics and the efficiency of your Central Nervous System (CNS). Some people are naturally very quick. Training will help improve muscle contraction speed and strength and train your CNS to fire more efficiently such that your speed will increase. However, you can't exceed your genetic potential and only after a few years of training consistenly will you know what your absolute potential will be.
John
If you're looking to get faster you should include some plyometrics into your routine. You can use them as cardio for example. Box jumps, quick feet along a ladder, quick feet up and down stairs, static long jumps etc. Check out the videos below for more ideas as well. They're both kind of geared towards height of a jump, but having power like that to jump so high is going to transfer to your running as well.
Also think about doing 100m or 200m sprints as part of your cardio as well. Incline sprints are great too!
Another kind of preparing that is helpful for soccer players is a type of span work called "Tabata preparing." It is extraordinary for building quality and continuance. Pick an activity or a development and do it at max force for 20 seconds. Rest for 10 seconds. Rehash multiple times. The best goalkeepers in the world keep their practise daily in order to improve the skills.