Liam

Hi guys, some of you have alot of knowledge about training etc so I thought I would ask your advice.

I've got football trials in mid September and I would like to give it my best shot. I will not be technically the best, or the worst, but I'm wanting to get myself noticed via stamina, speed and strength. I went to the trials last year and felt I was within my ability however I didn't last long to impress enough.

My strength is good, never been a problem.

My speed is also good but I can't sprint/stop/sprint alot before dieing

I really need to improve my endurance during a football game, which really lets my game down.

Do you have any training regimes I could follow over the next few months to help me with this.

I wasn't sure what to do in regards to changing my weight training, keep it 3 times a week or change? Currcently:

Monday - Chest Triceps

Wednesday - Back Biceps

Friday - Legs

I do a quick ab session after each training, sometimes do morning cardio and go for a run/walk after weights.

How often should I run, how far / fast, should I do interval training, how often?

To sum up, I would like to get as fit as possible,while maintaining my size and possibly increasing my strength. (not asking alot eh)

My diet is decent, I eat about 4 / 5 meals a day, one of these is generally protein and fruit the rest, chicken, eggs, beef, tuna, salmon. My carb sauces are wholemeal bread, pasta, rice (brown and white) potatoes, sometimes oats. I eat lots of fruit and try to get veg in at least once a day. I get my fats from eggs, peanut butter and other fats in the meals I eat

Thanks for advice.

Toregar

Your diet seems ok (in reference to the quality of the foods you eat), though I'd probably add in one more meal in there :P. I would recommend interval training very highly. Here's a brief wiki on it http://en.wikipedia.org/wiki/Interval_training ... Note the part where it's used very effectively in "cardio build-up". So, if you're looking to build up your stamina I would think interval training would be the way to go. In addition, I've read a slew of articles about interval training's fat burning/muscle sparing effectiveness. As for frequency, I would do them on the days you don't lift weights.

If your weight training regimen is going swimmingly and you're gaining strength then I'd stick with it; the old adage of don't fix it if it ain't broke kind of thing. However, I'd add in some shoulder work in there somewhere; perhaps at the beginning of your leg workout. There are plenty of strength increasing routines all over the board so do a search and see if one of them fits.

bigacb

Do a search on fartlek training. Try something like this. Jog for 30 secs, sprint for 20, walk for 10 and mix it up.

__________________
January 2004 - 10st3lb (8% bf)
January 2005 - 11st5lb (8% bf)
January 2006 - 12st3lb (8% bf)
January 2007 - 13st0lb (11% bf)
January 2008 - 15st4lb (15% bf)
Now... - 13st10lb (9% bf)