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Weight-training

Should You Lift Weights During Your Soccer Season?

By Parker & Walsh Leave a Comment

woman lifting weights

On Soccer Training Solutions and in our soccer training book we advocate strength training including a healthy dose of work on the legs, shoulders and core muscle groups.

But when you’re undertaking weight training for soccer, should you work on it mid-season? Do the demands of regular practices and games mean that weight work will tire you out too much, cause you to lose flexibility, or risk an injury? Should you save lifting weights for the summer or other periods in between your season?

Overall, despite any concerns you might have, you absolutely should continue to lift weights during the season! In fact, if you don’t, you can actually put yourself at risk for injury and you will also miss out on several significant benefits. This article will go over those points in more detail

Benefits of In-Season Strength Training

Having a stronger body helps you to avoid a variety of injuries when coming into contact with other players. This is confirmed by a large body of research including this randomized controlled trial published in the American Journal of Sports Medicine.

Weight lifting the right way can also help with your speed. Simple exercises like free weight back squats help you with lower body strength, and increase your sprinting velocity. (Here’s another study on soccer players confirming this).

How Should You Lift Best for Soccer During the Season?

It is true that you shouldn’t overdo your strength training regimen during the season, since you’re really going for maintenance of strength, not bulking up a significant amount extra.

Think of honing your power and strength, not chasing after bulk or the appearance of taut, rippling muscles.

Because of this, keeping the weight lifting to two sessions a week is ideal. Keep the weight you lift at about 50-75% of your one rep max, and don’t usually go for more than 10 reps per set.

Working on your lower body specifically also has major benefits. Working these muscles help you with your vertical leap, for one. And core work also helps you with everything from throw-ins to headers.

A few specific exercises you might consider include leg press, toe raises, leg curls, triceps extension, overhead press, lat pulldown, side-ups, sit-ups (lumbar flexion), trunk curl, dips, and more.

Finally, a great way to aid in your recovery is to thoroughly stretch after your weight session.

History of Thought on Soccer Weight Training

This question has been an issue for many years, with many who were wary of suggesting strength training for players during the season. Way back in 1988, Charles Hughes addressed the concern in his book Football Tactics and Teamwork:

“There is only one way in which to gain strength and that is by progressive resistance activities which almost invariably take the form of weight training…There is also little doubt that football managers in general do not accept the efficacy of strength training. Fears of the players becoming muscle-bound are completely without foundation.”

Hopefully you agree with us and with Hughes and continue to incorporate strength training into your in-season soccer training regimen.

If you have any questions or soccer weight lifting tips, just let us know in the comment section below.

Additional sources
http://www.nmysa.net/Assets/coach+education/Soccer+Weight+Training.pdf

photo credit

Filed Under: Fitness and Strength Tagged With: Bodyweight Exercises, Strength Training, Weight-training

Bodyweight vs Weight Lifting: Which Is Better for Soccer?

By Parker & Walsh Leave a Comment

weight training soccerA question recently came up about speed and strength training. Specifically, the question was about bodyweight training vs. weight training. Which one is better for you as a player?

In the context of soccer, both bodyweight training and weight training will help you build strength and speed.

Each, however, has a distinct main benefit. What really matters is how hard you train and when you are training.

This article will go over the details, and you’ll see that it’s not always a one or the other proposition; both can be modified and customized in order to fit your needs best.

Bodyweight Training vs. Strength Training for Soccer

The main benefit for bodyweight training is the convenience of performing the exercises anywhere, so you can continue to accomplish your training goals. There is no equipment needed!

Bodyweight training also helps you to master your form which is really important when strength training.

A lot of the time, bodyweight training is performed first in order to master one’s form. And you can still add strength with bodyweight training by adding in static holds.

You can also add speed training with your bodyweight routine by adding in plyometrics.

So bodyweight training overall can be more flexible than you might have assumed.

Benefits of Weight Training for Soccer

The main benefit for weight training, on the other hand, is that you can really add muscle mass and maximize your strength since you can keeping increasing weight.

It is easy to know how much weight you lifted. If you want to get stronger, then you need to add more weight. You can add strength by adding more weight.

You can add speed training with weights by doing explosive movements or using lighter weights with as faster speeds.

In Season Speed and Strength Training

Overall, it doesn’t matter whether you choose bodyweight or weight training. But you DO need to be consistent in how often you workout and take the proper amount of recovery time to make sure you are performing your best.

For a hard workout that pushes you beyond your current physical capacity, you are going to need 72 hours to recover before your next game.

For a threshold workout that holds you are your current limit, you will need 48 hours to recover before your next game.

For a maintenance workout that holds your fitness level without overextending, you will need to 24 hours to recover before your next game.

Also, since you use your quads so much in soccer, you should concentrate on making sure that you work out your hamstrings more than your quads.

Off Season Speed and Strength Training

Again, it doesn’t matter whether you choose bodyweight or weight training. However, you may want to lean towards weight training because this is the time you can try to add muscle mass.

Weight training allows you to add muscle mass quicker, but again you need to be consistent in how often you are working out.

However, remember you still need to have endurance and be able to sprint and run for the entire game. This will limit your muscle mass. So there is a fine line with adding muscle mass and being soccer fit.

What’s your favorite way to improve your strength and speed through strength training?

image credit

Filed Under: Fitness and Strength Tagged With: Bodyweight Exercises, Weight-training

Why Lifting Weights is Crucial in Soccer

By Parker & Walsh Leave a Comment

Many people consider lifting weights an important part of your training in other sports, like football and basketball, but it can make a huge difference in soccer as well. Here’s how.

Why Should I Lift Weights for Soccer?

There are tons of lifts out there that will help you get stronger, but to get better at soccer there are 3 areas to focus on: core, legs, and shoulders.

First, a strong core for soccer helps with your fitness and running.

In a soccer game, the average player runs anywhere from about 4-8 miles depending on the position you play. (Midfielders usually run more than defenders and forwards.)

Stronger legs help with your fitness, running, jumping, and striking the ball.

Strong shoulders help with strength on the ball so your opponents can not push you off and also help you jockey for air balls.

Soccer players do not need to be big and bulky. They need to be lean.

For an example, look at Lionel Messi, arguably the world’s best player if not the best of all time. He only stands at around 5’7’’ and weighs 148 lbs.

Many soccer stars are smaller than they might appear on TV, which is sort of the opposite of other sports. If you do not believe me, then look up some of your favorite players.

Even though they aren’t massive behemoths, these players are lean and strong in just the right areas, as a result of a career of weight training.

Muscle endurance is key to gaining the physique of a top soccer star like Lionel Messi.

For muscle endurance, you need to perform a higher number of repetitions so you are essentially lifting for a longer period of time.

Reps and Time per Lift for Soccer Muscle Endurance

There are two strategies for gaining muscle endurance: using the number of reps (15-20) or the period of time per lift.

If you using the number of reps technique, then once your reps get into the 15-20 rep range you will need to move up in weight.

If you are using the period of time per lift, then you should plan on performing your exercises ranging from 30-60 seconds.

Start off by performing reps for 30 seconds and then moving up to 60 seconds.

The period between lifts is important because it turns up the intensity of your workout.

Ideally, one should only rest 10-30 seconds between exercises. If this is too intense, then take up to 60 seconds, but you want to train like a soccer match.

The more intense your workout, the better shape you will get in and the better you’re training your heart for an actual match.

Circuit Training for Soccer

Circuit training combines either number of reps or period of time per lift and the period of rest between exercises.

In circuit training, you pick anywhere from 3-10 different exercises and go through these exercises with a range from 3-5 circuits.

The least amount of exercises, more circuits you do. You want your workouts to range from 20-40 minutes.

This is just a brief introduction to the importance of soccer weight training. Stay tuned for more detailed updates in the future.

(Photo credit TanjaS)

Filed Under: Fitness and Strength Tagged With: Weight-training

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