Hi guys,
I know this forum is for the most part dedicated to conditioning for the martial arts, but a good number of people here seem to know your stuff so I was after a little bit of slightly off-topic advice.
My girlfriend has just joined a competitive soccer league that involves 2 days per week of training and a game on the weekend. She hasn't been all that physically active for a little while so needless to say, she's a little bit behind the 8-ball in terms of physical conditioning.
She's keen to do a little bit of extra work to get her game up - but only a little bit. This basically means 1 or 2 extra sessions per week for about 15-20 mins long where she's willing to focus on conditioning. Her main goal is to improve her sprint speed/power. Another catch is that the training can only really occur in our apartment, so no actual sprinting can be done.
This is what I've had her do so far:
Deadlifts - she's currently at 20kg x 3 x 10 (don't laugh, it was hard enough getting her do do DLs in the first place). She finds it easy so this will be increasing. But all in all she's afraid of high weight/low rep. Even at these reps I'm hoping it will get her general strength up.
Core work - really basic stuff, as her core is quite weak and she knows it's an area for improvement.
Single leg calf raise - this was just to shore up weaknesses in her calves. But she seems to have taken a liking to it.
Vertical Squat jumps - I've just introduced this. 3 x 5 holding a 2.5kg weight, for maximum height each jump. She can only get 4 inches off the floor, maybe 7 inches
w/out weight.
I'm thinking of introducing lunge jumps and tuck jumps, and I realise basic squatting isn't even there - but the whole thing is starting to take longer than she's prepared to give.
So - bang for buck, what's the best couploe of things do if you've only got 15-20 mins once or twice a week?
To be honest, I'm amazed I even managed to get this minor amount of interest out of her - especially with deadlifting
Help much appreciated.
I know this forum is for the most part dedicated to conditioning for the martial arts, but a good number of people here seem to know your stuff so I was after a little bit of slightly off-topic advice.
My girlfriend has just joined a competitive soccer league that involves 2 days per week of training and a game on the weekend. She hasn't been all that physically active for a little while so needless to say, she's a little bit behind the 8-ball in terms of physical conditioning.
She's keen to do a little bit of extra work to get her game up - but only a little bit. This basically means 1 or 2 extra sessions per week for about 15-20 mins long where she's willing to focus on conditioning. Her main goal is to improve her sprint speed/power. Another catch is that the training can only really occur in our apartment, so no actual sprinting can be done.
This is what I've had her do so far:
Deadlifts - she's currently at 20kg x 3 x 10 (don't laugh, it was hard enough getting her do do DLs in the first place). She finds it easy so this will be increasing. But all in all she's afraid of high weight/low rep. Even at these reps I'm hoping it will get her general strength up.
Core work - really basic stuff, as her core is quite weak and she knows it's an area for improvement.
Single leg calf raise - this was just to shore up weaknesses in her calves. But she seems to have taken a liking to it.
Vertical Squat jumps - I've just introduced this. 3 x 5 holding a 2.5kg weight, for maximum height each jump. She can only get 4 inches off the floor, maybe 7 inches
w/out weight.
I'm thinking of introducing lunge jumps and tuck jumps, and I realise basic squatting isn't even there - but the whole thing is starting to take longer than she's prepared to give.
So - bang for buck, what's the best couploe of things do if you've only got 15-20 mins once or twice a week?
To be honest, I'm amazed I even managed to get this minor amount of interest out of her - especially with deadlifting
Help much appreciated.
