What should your body fat percentage be?
- The best soccer players tend to be large people with low body fat percentages.
- There are two ways to decrease your body fat percentage: Add lean mass through exercise, or decrease body fat by changing what you eat. It’s best to do both.
- When you’re in-season you’re almost guaranteed to lower your body fat percentage. Even better, since you’re so active you can also eat a fattening diet (typically high-carbohydrate) and still stay lean because your body needs that food for energy.
- However, eating the same way in the off-season will likely increase your body fat percentage. Example foods to focus on in the off-season are included below.
- Your body fat percentage goal is individual to you; I cannot tell you what it should be. We will continue to measure it so we know what is maximally effective for you.
- For example, it could be that going from 22% to 18% helps you feel better and run faster, but that dropping all the way to 10% is simply too restrictive.
Lesson 2 Training
Warm-up (5 minutes):
- Forward lunge — 10 yards
- Backward lunge — 10 yards
- Side shuffle — 20 yards left, 20 yards right
- Jog — 4 minutes
Strength circuit (5 minutes):
- Split squat, on tempo — 3 x 8ea
- Push-up — 3 x 3-12, OR Eccentric push-up 3 x 5 x 6 sec.
- Split squat jump — 3 x 8ea
Endurance (8 minutes), repeat at least 2 times, then, as many as desired:
- Run @ 80% speed — 2 minutes
- Run @ 60% speed — 2 minutes
Example foods to minimize during periods of low training volume:
- Refined sugars (cookies, cakes, cereal, etc.)
- Potato chips and other bagged snacks
- Sweetened beverages
Example foods to maximize during periods of low training volume:
- Lean proteins (eggs, unprocessed meats)
- Fruits and vegetables
- Nuts and nut butters
- Olive oil