Weight training for soccer players is important. But, you should not focus on it to much as you could decrease your skills with ball. However, it is an important part of your soccer fitness that needs to be done (even if you find it boring). One more thing before we start... Always start your weight training for soccer with proper stretching and warm up to avoid injuries!
All right, let's start...
Monday - Legs
You should try to lift at least 10-12 reps as it does 2 things. First, it will help you from building to much muscle mass to your legs, which would affect your speed negatively.
Second, 12 rep way of practicing will also provide your muscles with better endurance. When performing this training session you should have 1 minute of rest between your sets and 2 minutes between exercises.
The reason for why you need to rest is because you will it will help you to keep up the tempo. It will also be easier for your to keep up your heart rate. Here is a simple weight program for your legs:
- Speed Squat - 4 x 12
- Calf Raises - 4x 12
- Leg Curl - 4 x 12
- Leg Extension - 4 x 12
Wednesday - Chest, Shoulders and Triceps
A stronger over body will make it harder for opponents to tackle you. It will also be harder to win heading duels against you. Training your upper body will also keep proportion of your lover part of body to make you well rounded and increase your overall strength. Weights used for this session need to be heavy as they will build up your over body faster.
However, keep in mind that these exercises require that you know what you are doing. If you are new to weight training, you could ask someone with experience to show you how to perform these exercises correctly.
- Bench Press - 4 x 10
- Skull Crusher - 3 x 10
- Shoulder Press - 3 x 10
- Close Grip Bench Press - 3 x 10
Friday - Biceps and Back
The most core strength of your body can be located in your back. The strength from your legs won't translate to other parts of your body without it. A stronger back will also improve your speed. Back and bicep exercises should be performed by suing heavy weights to gain stronger arms, especially if you are an goalkeeper.
- Reverse Curl - 4 x 12
- Standing Barbell Curls - 3 x 12
- Bent-Over Barbell Rows - 4 x 12
- One-Arm Dumbbell Rows - 3 x12.
All right, let's start...
Monday - Legs
You should try to lift at least 10-12 reps as it does 2 things. First, it will help you from building to much muscle mass to your legs, which would affect your speed negatively.
Second, 12 rep way of practicing will also provide your muscles with better endurance. When performing this training session you should have 1 minute of rest between your sets and 2 minutes between exercises.
The reason for why you need to rest is because you will it will help you to keep up the tempo. It will also be easier for your to keep up your heart rate. Here is a simple weight program for your legs:
- Speed Squat - 4 x 12
- Calf Raises - 4x 12
- Leg Curl - 4 x 12
- Leg Extension - 4 x 12
Wednesday - Chest, Shoulders and Triceps
A stronger over body will make it harder for opponents to tackle you. It will also be harder to win heading duels against you. Training your upper body will also keep proportion of your lover part of body to make you well rounded and increase your overall strength. Weights used for this session need to be heavy as they will build up your over body faster.
However, keep in mind that these exercises require that you know what you are doing. If you are new to weight training, you could ask someone with experience to show you how to perform these exercises correctly.
- Bench Press - 4 x 10
- Skull Crusher - 3 x 10
- Shoulder Press - 3 x 10
- Close Grip Bench Press - 3 x 10
Friday - Biceps and Back
The most core strength of your body can be located in your back. The strength from your legs won't translate to other parts of your body without it. A stronger back will also improve your speed. Back and bicep exercises should be performed by suing heavy weights to gain stronger arms, especially if you are an goalkeeper.
- Reverse Curl - 4 x 12
- Standing Barbell Curls - 3 x 12
- Bent-Over Barbell Rows - 4 x 12
- One-Arm Dumbbell Rows - 3 x12.
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