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Football Strength Training

There is a great need for strength training for all soccer players. The ability to put together a strength program takes planning to get the most out of your athletes and structuring it properly. It is both an art and a science to plan a strength training program.

Here is a quick list of facts to keep in mind regarding your strength training for soccer. It’s not just about how big and cumbersome you can get – quite the opposite actually.

o Bigger muscles are not necessarily stronger muscles o You don’t just need to develop the size of a given muscle; you actually have to consider the strength of the muscle. That’s what it’s about.

o A strong muscle is more than big; -.

o Many large muscles are torn away from the joint it is meant to move. A torn muscle can literally take months, even years to heal completely. Some never do.

You develop tendon and ligament strength by taking your training seriously. Don’t attack your weight training like a crazy lunatic. Take the time. Pay attention to strict form in each rep. Perform your reps slowly and with complete control. Haphazardly jerking or throwing the weight up and shouting that a successful rep is not just careless; it is a false achievement. Weight training is about much more than just moving the weight from point A to point B. Remember that!

o Voluminous muscles too often result in reduced speed, agility and finesse. o Especially for wide receivers, defensive backs and tailbacks, muscles must be trained specifically for bursting power and speed. They need to be able to start in the moment, stop in the moment and absorb some seriously unexpected effects. Football is not a game for wimps. It’s also not an event for big, slow, overly bulky pigs, simply because they can bench maybe 400 lbs in a wayward, jerky, off-balance manner. Be real!

Do yourself and your team a serious favor and make sure you’ll be around to help out season after season. Take your strength training for soccer very seriously. Slowly while at the gym. Develop your tendon and ligament strength along with your bulk. The end result will be superior, lightening fast, impossible to rip, explosive muscles that have the true strength of an animal! Well that’s what you’re after.

There are several types of strength training for soccer to consider. Football is versatile and needs versatility in strength training programs. Here are the types we will cover:

o Functional strength training for football Ø Hypertrophy strength training for football Ø Maximal strength training for football Ø Power strength training for football

First, we’ll define each and then determine how they all fit together into the total athletic package for football.

Functional strength training for soccer:

Football can really hurt your body in many different ways. Your body is twisted, bent, bounced and forced into countless positions of unnatural tension. You need to ensure bilateral symmetrical development when doing your strength training. That means you give equal, beastly (but controlled) effort to both sides of your body. You want symmetrical development, not skewed deformity.

You also need to make sure you never get so wrapped up in developing your prime movers (quads, biceps, pecs, etc.) that you neglect your supporting muscles (hamstrings, triceps, calves, posterior delts, lower trapezius, etc.) . ). The message here is that you need to maintain balance. If you’re not developing your body in a symmetrical, holistic way, you’re begging for injury.

Hypertrophy Strength Training for Soccer

Don’t let the hard-to-pronounce name fool you; an increase in muscle fiber size makes for the improvement and increase in muscle mass. This is the type of strength training for soccer that everyone thinks about. You can concentrate on muscle growth and sharp bulk. Remember that even linemen should only devote about half of their strength training to hypertrophy strength. More than that and you go into the slow zone – the zone of painful injuries because you lack speed and quickness.

Maximum strength training for soccer

In a nutshell, this refers to the development of cross-sectional areas of each muscle. It is responsible for explosive power. You need to lift maximum loads to promote the development of these “fast twitch” motor units. Strength and power are close cousins. When you perform maximal strength training, you explode in the lift. You fire a burst of energy into the weight that propels it to the desired destination. You must remember the first lesson about strict and good form. Don’t waste your workout by flopping around like a fish under weight. If you have to do that, take some of the weight off the bar. Remember: you didn’t actually pick it up at all if you flopped through it. More importantly, flopping and squirming invites injury while sitting on the couch. Believe it!

Power Strength Training for Soccer

You must have the ability to instantly convert all your strength into booming power to prevail on the soccer field. The stronger and more powerful athlete is the one who will best survive a collision. You should accentuate your functional, hypertrophy and maximal training sessions with strength training. You want your CNS to recruit fast twitch muscle fibers as quickly as possible. Now that you understand that more than just going in and fishing through your workouts is necessary to develop the total package for soccer, you need to understand something else: bike training. If you want to optimize your strength training for soccer, you should incorporate all of the above training methods.

Develop a timeline. Construct a program to cycle each of the training types in succession. Functional training is followed by hypertrophy work. Follow that with 4 weeks each of maximal and strength training and then repeat. Change your training. You don’t want your body to plateau, so training can’t be consistently the same. Think of your body as a multifaceted machine that needs different care at different times. Always take your time with each individual rep to ensure proper form. Develop symmetrically. Develop tendon and ligament strength. You need to develop size and strength!

Release your inner beast through diverse and intelligent training and rule the field!

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