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Workout and nutrition for speed and power? watch

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    I play football and I really want to become as fast and powerful as I can become (I don't mean look like a bodybuilder/hulk). I currently go to the gym 3 times per week and I just do every part of my body on those days, and I just use whatever equipment is available for each muscle group. I also go to the park 3 days a week and do timed shuttle runs/ jog-sprint intervals and end with 3 100m sprints timed. I have always been quick over short distances (im only 5ft 6 which helps) but my top speed is not great so in 100m my best time is only 14.20 which I know isnt very good. I feel like i begin to slow down after about 60m as well which is not ideal.

    What workout routines should i follow to maximise speed and power?

    Also what should my diet be like? (im a 5ft 6 male and 127 lbs)

    Do I have to count calories/ macros? Coz If I do then I'm not sure I would be able to keep it up as I don't have the time or money to keep going shopping to buy specific ingredients and pre prepare meals. I also have catered accomodation at my student halls so if I could just know what sort of foods i should be looking for then that would help alot.
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    how often do you train for football atm?
    • Thread Starter
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    At the moment I haven't been training for football as I was planning joining the university team but I can't make their matches all the time, so I'm joining a local team with training on monday and matches on sunday. Once I've signed on I plan to go back to what I used to do, which is incorporate football drills into my sprinting days.
 
 
 
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