How to get stronger

Physical conditioning, injuries, nutrition and everything related to fitness
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matt
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Posts: 1150
Joined: 03 May 2005, 19:20
Location: Cambridge, England

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what is the best way to get stronger for football? or to put it another way - how can u make yourself 'bigger' on the pitch?

for my age, i am average height but very light and skinny. i often get shoved off the ball by people half as skillful. :oops:
Last edited by matt on 10 Dec 2005, 17:02, edited 1 time in total.
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B Heck
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Posts: 159
Joined: 21 Apr 2005, 16:40
Location: Washington state

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I'm guessing from your profile that you are still growing. Best thing to do is to eat well. By that, I mean 4-5 meals/snacks a day, with about 20 grams protein per meal. If you want to gain lean body mass, it would be good to start learning about strength training with weights properly as far as form, technique, program design, and progression, but heavy lifting isn't appropriate for rapidly growing bones (the ends are fragile). This book would be a good starting point: http://www.amazon.com/exec/obidos/tg/de ... 8&v=glance

jcdenton
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Posts: 925
Joined: 18 Apr 2005, 18:45
Location: Belgrade, Serbia

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well i know how it is to look bigger than everyone on the field....
do push-ups and sit-ups..... <----hundreds of them every day and you will soon be "bigger" on the field
i know that it works, because now i can beat every player even 2-3 years older than me....
BHeck is expert at fitness, but i won't agree with him about training with weights... now for the first time (i am 17) i start training with weights, but i only work out triceps muscle, because i need it for throw ins...
the man who used to train me until last season is the person i should thank for my strength, he always said that weight training "kills" young footballer, but he said that nothing can replace push ups, because there you see how strong you are exactly! and what i am now after 4 years under his training?
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expert
Site Admin
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Joined: 13 Sep 2004, 16:40

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jcdenton wrote:he always said that weight training "kills" young footballer, but he said that nothing can replace push ups, because there you see how strong you are exactly!
That's a myth which was popular in the 1970s. Nowadays, most authorities agree that weight training should be integrated in your routine once you reach puberty. Having a strong core (and a well developed body, in general) is important at competitive levels of the game and it reduces the risk of injury. Push-ups alone will not help you achieve that.

B Heck
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Posts: 159
Joined: 21 Apr 2005, 16:40
Location: Washington state

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This is getting to be one of those endless internet disagreements of one thing being better than the other. I would argue that push-ups are a useful subset of strength training exercises. They are good for strengthening the chest, shoulders, and arms, but limited in the stress variables that can be applied since the resistance (bodyweight) is fixed. Strength training exercises work because they apply a stress that the body has to adapt to. To continue to progress, the exercises have to be adjusted. To make progress with push-ups, one can do more of them, take less rest, or accelerate faster (force = mass x acceleration). The first two variables increase anearobic endurance and recovery, but not speed strength (force production). The last variable, acceleration, is difficult to increase through willpower alone. However, simply add mass, and continuous increases in force training are possible. So to continue progressing in strength with push ups, one needs to add weight. Or simply flip over and do a bench press, which is the same movement, but the weights are easier to adjust.

Given the wide selection of exercises available, why limit yourself to just a few? Why bring a knife to a gunfight?

As for the "weightlifting slows you down" myth, here is a review of current research concerning strength correlations with athletic performance: http://www.coachesinfo.com/category/str ... oning/246/

-Bob

J
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Joined: 10 Feb 2005, 20:41
Location: Massachusetts, USA

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but then i say to myself.......should i really pay money to work out?????

Fantasista
Junior Member
Posts: 97
Joined: 26 Mar 2005, 04:21

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hey can somebody help me to get bigger shooting power. I cant really kick hard

B Heck
Senior Member
Posts: 159
Joined: 21 Apr 2005, 16:40
Location: Washington state

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J wrote:but then i say to myself.......should i really pay money to work out?????
Most health clubs don't really provide much for athletes so you may have a point. Most of the junk on the floor is for pumpers and toners. All you really need is a barbell and some floor space for most of the better speed strength lifts like cleans and snatches, but few gyms have a platform or even open floor space.

This is the ideal setup for athletic strength training: http://www.gatorzone.com/speedstrength/ ... room_3.jpg

This is what you see at most clubs: http://www.crystalbeachsuites.com/image ... cise_b.jpg

Where there is a will, there is a way: http://www.deepsquatter.com/strength/archives/hanna.htm

jcdenton
Veteran Member
Posts: 925
Joined: 18 Apr 2005, 18:45
Location: Belgrade, Serbia

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i get the point
BHeck, how can i make my own bench press, if i don't want to buy it or if i am to lazy to go to fitness center :?:

B Heck
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Posts: 159
Joined: 21 Apr 2005, 16:40
Location: Washington state

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If I ever empty out my garage, here is what I want for a home gym once my kids outgrow the daycare at my current gym:

1. 20 kg barbell
2. Plates of 20 kg, 10 kg, 5 kg, 2.5 kg, and 1.25 kg
3. Rubber mat or plywood to stand on (and drop weights on)

This is all one needs to start training the Olympic lifts, which many strength coaches consider to be the most beneficial for speed-strength training. I had this exact set-up in my garage for a while, but the bar and plates belonged to a friend since moved away. After the basics, the next thing would be a power rack like this, http://www.dolfzine.com/page633.htm , and a simple flat bench. The flat bench could be put in the power rack for bench presses. I knew a guy, now deceased from brain cancer, who was writing a booklet on how to put together a wood power rack and wood bench that worked fairly well. http://www6.mailordercentral.com/ironmi ... umber=1383

All you need for strength training is something to resist your movements. That something should be adjustable so that you can increase resistance as you improve. I've used bicycle inner tubes. You can do push ups with one across your back and each end in your hands. Wear a thick shirt. Longer and thinner tubes are easiest. The cheaper you are, the more creative you have to be - http://www.dolfzine.com/page489.htm
http://www.dolfzine.com/page548.htm

upandcoming
Senior Member
Posts: 208
Joined: 19 Apr 2005, 00:40

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what about if i'm still 15 growing fast and dont have enough time with all my football to go to a gym regularly what can i do with say 1 or 2 10 or 20kg hand weights (which i have) and will that be able to give me a significate soure of strength if i utilise those sit-ups and push-ups

johnny114life
Junior Member
Posts: 63
Joined: 17 Dec 2004, 15:23
Location: salisbury Md USA

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u wanna get bigger just lift about 30pds 15 times and 3 sets and do the basics do yur situps and pushups everyday and add some leg curls u should get bigger

if u mean look big on the pitch like being the star player than i suggest you get yur endurance up and challenge everything that comes your way or just make the best out of every oppurtunity

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