Sample Soccer Weight Training Program
Take just a little time
to plan your soccer weight training program correctly and it will
certainly re-pay ten-fold on the field.
In a previous chapter we covered the different types of strength in
soccer.
To quickly recap, good muscular power and strength
endurance is far more beneficial than maximal strength and
huge,
rippling muscles.
We also covered why a soccer weight training program consists of several
phases over the course of a season. |
 |
It doesn't matter what you play to - if you train with weights there's
no reason why should adjust your routine
as the year progresses. And if you don't, you're giving up some many of benefits
of soccer-specific fitness.
In this chapter, we'll take a look at a sample late
pre-season/in-season
soccer weight training program.
As the start of the competitive season draws closer, the goal is to
convert maximal strength gains made during the off-season and early
pre-season into performance-boosting strength endurance. Explosive power
is important too.
But ideally you'll want to keep this type of training - plyometrics for soccer
- separate from your weight sessions.
During the late pre-season you will probably only have time for one or two
weights sessions. Two is the most. Any more and you could be using that
time to develop, speed, agility and lactic acid tolerance.
Same goes for the in-season - one weights session or two at most.
Sample Soccer Weight Training Routine
One of the most efficient and effective set ups for strength endurance is
circuit training.
By its very nature it builds both strength and endurance.
Most of us are
familiar with some form of circuit training but for the uninitiated here's
a recap of the general guidelines...
Lower weights and
higher repetitions - the resistance should be about 50% of one
repetition maximum (1-RM) or light enough to perform 15-25 repetitions.
Very often body weight is enough resistance.
Time is often used
instead of repetitions - rather than prescribing a set number of reps,
each exercise can be performed for a set period of time (i.e. 30 seconds).
Short rest periods
between exercises - to develop endurance, minimal rest is allowed
between each stations and circuits.
Alternate body parts
- each station should work a different part of the body from the station
before - ideally upper body, lower body, upper body and so on.
Here's the routine;
Reps:
30sec per station
Circuits: 2-3
Rest between stations: 20-30sec
Rest between circuits: 2min
Increase the intensity gradually over a period of weeks by increasing the
time per exercise/station (45-60sec) or decreasing the rest periods. For
exercises that use free weights gradually increase the weight as it becomes
easier. However, just change one parameter at a time - either the exercise/station time,
rest time or weight - NOT all three!
-
Push ups
-
Side crunches
-
Lunges
-
Alternating Supermans
-
Dips
-
Fast feet
-
Obliques
-
Shoulder Press with Dip
Course Contributor
Phil Davies
