Fitness Routine for soccer players!

Hi in this post I am going to put a good daily exercise routine for those
who practice soccer continuously and want to improve physically both in
endurance and speed and agility.

This exercise guide will take you a good time until you get used to it. At
the beginning, as practically everything is leg strength, it will be difficult
to maintain; it would be good to dedicate 3 months exclusively to the
routine.

MONDAY
LEGS
_ Warm up with barbell squats w/weight
_ 4 sets of squats 12 to 15 reps each (plenty of weight)
3 sets of quadriceps on stretcher for 8 to 12 reps each
_ 3 sets of femoral on stretcher for 10 reps each
_ 3 sets of press at 45º for 12 to 15 reps each _ 3 sets of press at 45º for
12 to 15 reps each _ 3 sets of press at 45º for 12 to 15 reps each from 12
to 15 reps each
_ 4 sets of calf press of 15 reps each
_ 4 sets of 3 minutes of steps front/lateral elevation of one leg
_ 3 sets of 12 reps of squat jump without weight

The weight should be molded according to what you want to look for
either endurance or speed. In case it is resistance you have to gradually
increase the weight according to your progress, less repetitions of the
same exercise but doing more leg strength, that is, with more weight. If
you are looking for speed and agility start with enough weight: do 2 sets
of 8 heavy reps (be careful with tears and pulls, this goes according to
what is your light weight, i.e. if light is 20 kg heavy no more than 45 kg)
and then move on to 3 sets of 15 to 20 reps fast and continuous with
little weight. There will be a thinning of the muscle in general.
 ABS: EXERCISES
_ 3 sets of trunk raises of 20 repetitions
_ 3 sets of leg raises (in a Roman chair or on a colhoneta) of 15
repetitions
_ 3 sets of lateral flexion of 20 repetitions
_ 3 sets of shrugs of 50 repetitions

TUESDAY
RUNNING: ideally 30 to 40 minutes of steady running; on a fairly regular
surface that is close to you.

WEDNESDAY
BACK: EXERCISES
_ Warm up on the back machine
_ 3 sets of back behind the back of the neck for 12 reps each
_ 3 sets of back forward for 12 reps each
(it is better if you alternate)
3 sets of low pulley rowing for 15 reps each
_ 3 sets of reverse grip for 15 reps each (on the same dorsal apparatus)
_ 3 sets of sawing for 8 reps with each arm
 SHOULDERS: EXERCISES
_ Warm up with barbell/weight behind back of neck
_ 3 sets of press behind back of neck for 7 to 8 reps each (arms at elbow
level)
_ 3 sets of front fly for 8 reps each (with dumbbells)
3 sets of side fly 8 reps each (with dumbbells)
(better if you alternate these exercises)
_ 3 sets of rowing mouth 15 reps each (with barbell)

ABDOMINALS: EXERCISES
_ 3 sets of trunk raises for 20 reps
_ 3 sets of leg raises (in Roman chair or on a colhoneta)for 15 reps
_ 3 sets of lateral flexion for 20 reps
_ 3 sets of shrugs for 50 reps

THURSDAY
RUNNING: START WITH 10 MINUTES OF TROT. THEN GO TO 15 MIN
SPEED 3/4 AND DO THE LAST 5 OR 10 MIN ACCORDING TO YOUR
RESISTANCE, MAXIMUM SPEED. IF FOR THE TIME BEING YOU CANNOT
OR IT IS HARD FOR YOU TO MAINTAIN CONTINUITY WITH THIS TROTE,
YOU CAN DO 5 TO 8 MIN SLOW TROTE AND THEN PITCH AT MAX SPEED
100m; AGAIN THE TROTE PASS THE MINUTES ANOTHER 100m AND
WITH THE LAST THING YOU GIVE UP TRY TO PITCH 200m. IT'S BEST IF
YOU ALTERNATE, ONCE EACH.

FRIDAY
LEGS
_ Warm up with barbell squats w/o weights
_ 4 sets of squats for 12 to 15 reps each (plenty of weight)
3 sets of quadriceps on a stretcher for 8 to 12 reps each
_ 3 sets of femoral on a stretcher for 10 reps each
3 sets of 45° bench press for 12 to 15 reps each
_ 4 sets of calf press for 15 reps each
_ 4 sets of 3 minutes of single leg front/lateral step ups
_ 3 sets of 12 reps of jump squat without weight

jump squats

CHEST: EXERCISES
_ Warm up on stretcher with barbell w/o weight
_ 3 sets of bench press (on stretcher) 12 reps each
_ 3 sets of incline bench press 12 to 15 reps each
3 sets of incline bench press of 15 repetitions with each arm (with
dumbbells)
_ 3 sets of butterfly of 8 repetitions (on apparatus) ABDOMINALS:
EXERCISES
_ 3 sets of trunk raises for 20 reps
_ 3 sets of leg raises (in Roman chair or on a colhoneta)for 15 reps
_ 3 sets of lateral flexion for 20 reps
_ 3 sets of shrugs for 50 reps

SATURDAY
RUNNING: START WITH 10 MINUTES OF JOGGING. THEN GO TO 15 MIN
SPEED 3/4 AND DO THE LAST 5 OR 10 MIN ACCORDING TO YOUR
RESISTANCE, MAXIMUM SPEED. IF FOR THE MOMENT YOU CANNOT OR
IT IS HARD FOR YOU TO MAINTAIN CONTINUITY WITH THIS TROTE,
YOU CAN DO 5 TO 8 MIN SLOW TROTE AND THEN PITCH AT MAX SPEED
100m; AGAIN THE TROTE PASS THE MINUTES ANOTHER 100m AND
WITH THE LAST THING YOU GIVE UP TRY TO PITCH 200m. IT IS BETTER
IF YOU ALTER IT, ONCE EACH.

Well this would be the routine for those who play soccer, as always to
notice real results you have to maintain a balanced diet, consistency
when doing the exercises and desire to perform it. If you are discouraged
or dissatisfied there will be no change, I tell you from my own
experience.
Keep in mind that this is a gym routine for soccer, ie complement the
sporting activity of soccer with the gym and running. They are not basic
sport exercises.