Soccer Strength Training Program

Is strength training good for soccer?

Soccer is one of the most popular sports in the world, with millions of fans and players of all ages training to improve their athletic performance. A well-structured soccer strength training program is essential for helping soccer players reach their maximum potential and compete at the highest level. This article will discuss some important elements to consider when creating a weight training program for soccer. I will present my training program for players of all levels, but first, you should read my article about soccer’s KPI.

Why you should follow a soccer strength training program

For several reasons, a soccer player should be involved in a structured strength training program.

Muscular strength is a key factor in on-field performance. It helps develop the muscle power needed to perform quick movements, such as jumping high to hit the ball or sprinting to outpace opponents or change direction quickly. Additionally, strength training can help reduce the risk of injury by strengthening muscles and joints, making them more resilient to the intense physical demands of soccer.

Moreover, strength training can help improve endurance, which is essential for playing long matches and physically demanding soccer seasons. Finally, strength training can help develop the winning mindset and determination needed to compete at the highest level.

A soccer player’s strength training program can include a variety of strength and power exercises, such as squats and deadlifts, plyometric exercises, and speed development training. These exercises are ideal for increasing a soccer player’s muscle strength and power, preparing them to move more explosively.

Soccer players need to work with a coach or strength and conditioning professional to plan an appropriate and safe strength training program for their needs. The program should be tailored to each soccer player’s fitness level and goals to ensure they get the maximum benefits from their training.

Suppose you cannot work with an experienced strength and conditioning coach. In that case, I suggest considering my soccer training program called “The Explosive Soccer Player,” which has been used by hundreds of soccer players, even at the professional level.

Factors to consider in a Soccer Strength Training Program

Soccer players should also pay attention to their diet and recovery to get the most benefit from their strength training. Eating a balanced and nourishing diet and resting adequately between workouts can help soccer players recover from physical exertion and get the most benefit from their strength training.

Regarding vertical jumping, strength is important because it helps develop the leg and core muscles, which are essential for producing the force needed to jump high. The stronger soccer players are, the more easily they can produce the force needed to jump high and hit the ball accurately.

Additionally, strength is important for sprinting speed, as it helps develop the leg and core muscles, which are essential for moving quickly on the playing field. The stronger soccer players are, the more easily they can produce the force needed to move quickly and sprint rapidly to outpace opponents.

Finally, strength is important for physical tackling in the field, as it helps develop the leg, core, and arm muscles, which are essential for safely and successfully facing opponents. The stronger soccer players are, the more easily they can produce the force needed to tackle opponents and maintain control of the ball on the field.

Why is there no cardio in your soccer strength training program?

“The Explosive Soccer Player” is a workout program to follow during the competitive season. If you train with the team 2 or more times a week and play the game, cardiovascular and muscular endurance demands are already sufficiently covered. The aerobic system is already being sufficiently stimulated, unlike the neuromuscular system, which is too often neglected or completely omitted in the athletic preparation of the soccer player.

For this reason, my training programs focus on neuromuscular factors, training muscle strength, explosive strength, and reactive strength, all incredibly important elements in soccer players, regardless of the level of play and the role played by the athlete.

What type of strength training is best for soccer?

Max Strength
Explosive Strength
Reactive Strength
Strength-Endurance
Speed-Strength

All of these strength expressions are essential in soccer.

The best type of strength training for soccer will vary depending on the individual needs and goals of the soccer player. However, in general, a soccer player’s strength training program should include a variety of exercises that target the muscles used in soccer, such as the legs, core, and upper body.

These exercises should improve overall strength, power, and explosiveness and reduce the risk of injury.
Some exercises that may be included in a soccer player’s strength training program include squats, deadlifts, lunges, and step-ups for the legs; plank variations and Russian twists for the core; and push-ups, pull-ups, and dumbbell presses for the upper body.

Plyometric exercises, such as jump squats and box jumps, can also be included to improve explosiveness. Working with a strength and conditioning coach is important to create a personalized strength training program tailored to the soccer player’s individual needs and goals.

How many times a week should a soccer player lift?

At least 3 to 4 times a week in the off-season, to build muscle mass and strength-endurance initially, and later on to increase maximum and explosive strength, and at least twice a week in-season, to keep on developing explosive and reactive strength in particular. The program should be tailored to the individual athlete to overcome his specific needs and weaknesses.

Should you use VBT for a soccer strength training program?

Velocity based training (VBT) is a type of training that uses real-time feedback on the speed of movement to help athletes improve their performance. In soccer, VBT can improve various skills, such as kicking, sprinting, and jumping, by helping players learn to move at optimal speeds.
VBT involves using devices to measure the speed of a player’s movement in real-time. This information is then used to provide feedback and guide the athlete’s training. For example, a soccer player practicing their kicking might be told to kick the ball as fast as possible, and the VBT device would provide feedback on their speed, helping them to understand how to improve their technique and maximize their speed.

There are several potential benefits of VBT for soccer performance. By providing real-time feedback on movement speed, VBT can help soccer players learn to move at optimal speeds, improving their field performance.

Additionally, VBT can help soccer players train more safely, allowing for lower loads and less volume and reducing the risk of overtraining and injury. Furthermore, VBT can be used to individualize training and track progress, allowing coaches and players to tailor training programs to each player’s specific needs and goals. Overall, VBT can be a valuable tool for improving soccer performance.

Isoinertials in Soccer Strength training programs

Isoinertial machines are (very expensive) strength training equipment that can improve strength and power in soccer players. These machines allow athletes to perform resistance exercises using variable resistance, which means that the resistance changes based on the position of the athlete’s body during the movement. This allows for a more effective and efficient training stimulus, as it closely mimics the variable resistance encountered during athletic movements, such as sprinting or jumping.

Isoinertial machines can be especially useful for soccer players, as they allow for the development of strength and power in the specific muscles and movements used in soccer. For example, a soccer player could use an isoinertial leg press machine to train their leg muscles for sprinting and jumping or an isoinertial pulldown machine to train their upper body for tackling and shooting. By using variable resistance, isoinertial machines can help soccer players develop strength and power in a more sport-specific way, improving their performance on the field.

In addition to improving strength and power, isoinertial machines can also be useful for injury prevention in soccer players. By allowing for lower loads and less volume, isoinertial machines can help reduce the risk of overtraining and overuse injuries, which are common in soccer. They can also help soccer players develop balanced strength and avoid imbalances, which can lead to injury. Overall, isoinertial machines can be a valuable tool for soccer players looking to improve their strength and power and reduce their risk of injury.

I do not include isoinertial exercises in my soccer strength training program because very few athletes worldwide have access to these incredible but very expensive machines: they are useful tool, but you do not need them to improve physical qualities.