Note: it’s still under construction and refinement. I will furnish it with more links, references & videos… when I have to luxury to bypass the Great Firewall. =)
This strength training programme is adapted from Westside for Skinny Bastards-part 3 (W4SB) by Joe DeFranco. I’ve made some adjustments for futsal players. If you feel gratitious to me, please buy me lunch. X^D
I met this dude in Lowyat.net forum, and he was asking for help to train for his futsal competition, which was already on going at that time. A bit too late to train for strength and stamina. But still, he would be able to see some improvements by the end of the league (which is 6 weeks).
Oh, no one has tried it yet. So whoever who does it will be the first guinea pig. Please post your results here.
First, you would need the W4SB-part 3 PDF file, and read it up. Or you can just go to Joe DeFranco’s website and read the online version [ http://www.defrancostraining.com/articles/38-articles/65-westside-for-skinny-bastards-part3.html ].
The game day is on Sunday. Rest on Monday. That’s why training starts on Tuesday.
Tuesday: Lower body max effort
This is to develop strength for the legs, and posterior chain (lower back, glute-the-butt & hamstrings). Note to self: not refined enough. Will probably add a hamstring movement later (T-nation has a good article today).
A) Barbell squat. Minimum 5 sets, work up to 3 rep max (RM)
B) Reverse lunge 4 x 6
C) Deadlift 2×5
D) Abs: sprinter sit ups–>V ups–>toe touch–>hip thrust, rest 1-2 minutes, repeat 2-3x. 10-20 reps each exercise.
(W4SB pdf pg10 got links to the youtube video).
Thursday: Upper body max effort
To build armor. Too skinny and a weak upper body means you’ll get pushed around like a Barbie doll. But too heavy and there’s a possibility to lose some explosiveness. So some muscles and lots of strength is good.
A) Bench press or military press. Work up to 3RM 1-2 min rest
B) Push ups or dumbbell bench press (flat or inclined) 2 x 20 3-4 min rest
C) Superset 3×8 (it means: do (i), NO rest, then do (ii), rest 2 minutes)
i) barbell row
ii) rear delt raise
D) Dumbbell upright row 3×10
E) Planks 1 min & side bends 3×8
Friday: dynamic lower body + Conditioning
The futsal court is pretty small, players don’t have the luxury to play catch up… so some explosiveness/acceleration would be nice. Conditioning basically means to build some stamina. Beside, DeFranco mentioned that jumping ability correlates with explosiveness.
A) Jumps 7×2, choose one exercise:
– Depth jump: stand on a chair/bench/box, step off the chair, then jump as high as possible immediately. Try to touch the ceiling.
– Vertical jump: just jump as high as you can.
B) Blugarian split squat or pistol 3×10 per side
C) Dumbbell swings 3×10
D) Stamina/conditioning training, choose one:
– HIIT (minimum 15 mins), AND/OR
– Simplefit.org Day 1 Level 4: 1 round = 2 pull ups–>4 push ups–>6 squats–>repeat without rest for 20 minutes.
[link = http://www.simplefit.org/bodyweight-exercises.html ]
D) 2 of your favourite abs exercises.
Saturday: Active recovery & mobility drills
A) Mobility drills on pg12 of W4SB. (Click to watch the YouTube.)
– Here an example: http://www.youtube.com/watch?v=tiA0-IatUrY
– You can also add leg swings
( http://stronglifts.com/7-dynamic-stretches-to-improve-your-hip-mobility/ ).
B) Short periods of light aerobic activities: walking, light jogging, light cycling, light swimming.
If there are any questions, ask away on the comments section. And if you’d like to contact me, remember to fill in the email box when you leave a comment. I’d be glad to help out.
Now that I’ve provided the template, I need some feedbacks from you:
– Is the conditioning (on Friday) too heavy with 1 rest day before game, considering that the game is on Sunday?
– Is lower body max effort enough stimulation?
– Whatever kind of feedback after you’ve tried the programme.