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Program Part 4 PDF
Program Part 4 PDF
They have to be quick off the mark and over 10-20 yards. They have to have the upper body strength to resist
challenges. They need excellent levels of both aerobic and anaerobic endurance to last the duration.
If you simply lift weights - in much the same way as a bodybuilder - you are doing yourself and your game a
great disservice.
Bodybuilders, and athletes whose sports are predominantly strength based, will train to increase size, bulk and
maximal strength. They're not too concerned if it's to the detriment of their aerobic endurance levels or even
their agility and flexibility.
If all you do is follow the typical 3 sets of 8-12 repetitions all year round, you are far from getting the most from
your soccer strength training sessions.
Let's take a closer look why...
In soccer, lower body strength is required for kicking, jumping, tackling, twisting and turning and also forms the
foundation for explosive speed.
Upper body strength is required for shielding the ball, holding off opponents, throw-ins and also contributes to
overall power and explosiveness.
In soccer, good maximal strength is beneficial for holding off opponents and shielding the ball. More importantly
it also forms the foundation of muscular speed and power.
The end result should be to increase your explosive speed and power.. .
Muscular Power
Power is a product of both absolute strength and the speed of movement. Increase either one (without lowering
the other) and you increase explosive power.
Yes, if you do nothing but follow a generalized weights routine you find in nearly every issue of popular fitness
magazines, you will increase your power. That, of course, assumes you continue to maintain your speed and
flexibility.
But even those generalised programs can be enhanced if you consciously increase the speed of contraction.
Another, highly effective form of power training is called plyometrics. Plyometrics bridges the gap between
strength and speed by combining elements of both in single movement patterns.
It sounds complicated but it's not.
In fact it's a very easy form of training to perform so long as the player and coach rigidly adhere to the
guidelines.
As we'll see in a moment, soccer strength training should fall into some distinct phases. The first phase is used
to develop a solid functional strength base in the off-season. You can then move on to a maximal strength
phase before converting this into soccer-specific power or...
Strength Endurance
Strength or muscular endurance is the ability of a muscle group to perform repeated, high-intensity movements.
Strength endurance is essential for soccer - and like power, perhaps more essential than all-out strength.
At some point in your soccer training routine you should focus on developing strength endurance. Going back to
our 3 sets of 8-12 reps example, general weights programs are inefficient at best for developing soccer-specific
strength endurance...
A much more efficient set-up is circuit training. And if you can incorporate stations into the circuit that match the
movement patterns in soccer, you are way ahead of the game!
With all these different types of soccer strength training, things can start to get a bit overwhelming. How do you
train for maximal strength AND power AND muscular endurance - especially when you have limited training
time?
Instead, we break a soccer strength training program into several phases - each lasting between 4 and 12
weeks (although some phases can vary in length).
The 4 Phases of a Soccer Strength Training Program
It's crucial that you take a long-term perspective in your soccer strength training plan.
Even if you only do 1 weights session a week, you should still adapt it over the course of your season.
Looking at the big picture, so to speak, will help you see how it all fits together. It also takes the pressure off
trying to cater for everything in just a few training sessions - a sure-fire way path to over training and not much
of anything else.
Here's an example of how you can break a season, and a soccer strength training program, into just a few
manageable phases...
Most players have a predominant kicking foot for example. They kick using the same motor patterns, tens of
thousands of times every year.
And so, some muscles develop more than others. Some joints are placed under more stress than others.
The goals of this phase are:
To prepare the joints, muscles, ligaments and tendons for more intense work in subsequent phases
To redress the balance between the flexors and extensors (soccer players, for example, are notorious for
having over-developed quads from repetitive kicking actions. No wonder hamstring injuries are so
prevalent in the game).
A good portion of your soccer strength training should focus on core stability. It's a form of training that is
becoming more and more popular, and rightly so...
The core - the abdominals, lower back and trunk - all form your "center of power". Every twisting, turning ,
stopping and starting movement is supported by your core. It allows your upper and lower body to work in
cohesion, minimising shock and stress.
This is the most important phase of any soccer strength training program. Yet most athletes dismiss it. And it becomes
doubly important for younger players.
The foundations you lay in this phase literally determine the quality of strength and power formed in later
phases. More importantly, without this phase, injures - both short and long-term become much more likely.
In this phase of soccer strength training, goal is to convert your strength gains into soccer-specific power and
muscular endurance.
Soccer is one of the few sports demands roughly equal amounts of explosive force and strength endurance.
Plyometric training and/or circuit training should replace sessions in the weight room for this phase. It will last
roughly 4-6 weeks depending on your schedule.
In-Season - Maintenance
To become a balanced player you have to accept that you'll lose a small amount of maximal strength to develop
more competitive types of strength. But it will make you a better player!
During the in-season, the goal is to maintain the gains you've made during a strenuous pre-season period
without over reaching or over training.
Remember, one of the best forms of training is a competitive game. Base all your other training sessions around
it.
One more point before we wrap up...
This is not one big, continuous phase in your soccer strength training routine.
Because the competitive season can last up to 9 months, you should split your strength routine into smaller
cycles.