Routine for in season

[isaiah9six]

I’ve [M43] been lifting 4 days a week for about 5 months now during the winter. But now my soccer season will start, I’ll be playing twice a week as well as on my feet coaching a lot. I’m curious as to how to adjust my weight lifting schedule.

My current routine is as follows:

Day 1

Db press - 1 x 12, 2 x 10, 1 x 8
Db incline press - 1 x 12, 1 x 10, 1 x 8
Db fly - 1 x 12, 1 x 10, 1 x 8

Lat cable pulldown 1 x 12, 2 x 10, 1 x 8
Lat cable row - 1 x 12, 1 x 10, 1 x 8
1 arm db row - 1 x 12, 1 x 10, 1 x 8

Sumo squat - 1 x 12, 2 x 10, 1 x 8
Glute press - 1 x 12, 1 x 10, 1 x 8
Hip ad/ab - 1 x 12, 1 x 10, 1 x 8
Deadlift - 1 x 12, 1 x 10, 1 x 8

Ab crunch machine - 1 x 12, 1 x 10, 1 x 8
Rotary ab machine - 1 x 12, 1 x 10, 1 x 8

Day 2

Db shoulder press - 1 x 12, 1 x 10, 1 x 8
Shoulder front raise - 1 x 12, 1 x 10, 1 x 8
Shoulder lat raise - 1 x 12, 1 x 10, 1 x 8

Preacher curl - 1 x 12, 1 x 10, 1 x 8
Db hammer curl - 1 x 12, 1 x 10, 1 x 8

Skullcrusher - 1 x 12, 1 x 10, 1 x 8
Db tricep kickback - 1 x 12, 1 x 10, 1 x 8

Day 3 Rest
Day 4 Rest

Day 5

Chest press machine - 1 x 12, 1 x 10, 1 x 8
Fly machine - 1 x 12, 1 x 10, 1 x 8
Db pullover - 1 x 12, 1 x 10, 1 x 8

Lat machine - 1 x 12, 2 x 10, 1 x 8
Rw machine - 1 x 12, 1 x 10, 1 x 8

Fly machine reverse - 1 x 12, 1 x 10, 1 x 8
Back extensions - 1 x 12, 1 x 10, 1 x 8

Leg press machine - 1 x 12, 2 x 10, 1 x 8
Glute press - 1 x 12, 1 x 10, 1 x 8
Hip ad/ab - 1 x 12, 1 x 10, 1 x 8

Day 6

Shoulder press machine 1 x 12, 1 x 10, 1 x 8
Upright row - 1 x 12, 1 x 10, 1 x 8

Db hammer curl - 1 x 12, 1 x 10, 1 x 8
Db incline curl - 1 x 12, 1 x 10, 1 x 8
Tricep extension cable - 1 x 12, 1 x 10, 1 x 8
Tri overhead db extension - 1 x 12, 1 x 10, 1 x 8

I’d like to go down to 2-3 days and am wondering if anyone has advice for maintenance routine to do while I’m transitioning towards doing a lot more running on the field. I have been very happy with the results from my above schedule and would appreciate advice on how to maintain.

 

[dch]

@isaiah9six Run a more minimalist program. It will enable you to focus more on your sport

 

[mommajulesberry]

@dch 5/3/1

 

[dinafrancis]

@isaiah9six As a routine in general, i'm not a fan of what you currently have. Imo, its odd to do 12, 10, 8 reps. But regardless of that... it takes a lot less work to maintain than it does to build. So just find a full body workout and do that 2-3x a week.

 

[isaiah9six]

@dinafrancis Thank you, what do you like over 12, 10, 8?

 

[dinafrancis]

@isaiah9six I follow what my routine says, which is typically a range. For example 3 to 4 sets of 13-15, 10-12, 8-10, or 5-7. Based on the rep range (and the rest time) I adjust the weights.

The GOAL is to try and hit 15, 15, 15 (for example), but you want it to be a struggle at the end. So 15, 15, 13 isn't bad. But you have that range cus maybe going up in weights means you get 13,13, 13... that's fine. As you improve, that'll go up until eventually you're at 15, 15, 15.