Complete Strength Training for Football

Physical conditioning, injuries, nutrition and everything related to fitness
Real_Zidane
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Post by Real_Zidane » 20 Jul 2008, 18:56

ronaldoR7 wrote:hey a very nice guide . :D
unfortunately i have to wait another 1 or 2 years to start strength traning . =[
You don't "have" to be 16 or so to work out. You can actually do stationary machine workouts at 13 or 14.
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elmagodelossemaforos
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Post by elmagodelossemaforos » 20 Jul 2008, 20:09

a great way to develop functional strength is by doing challenging bodyweight exercises such as the pistol ( one legged squat in which your butt almost touches the floor) and the one arm pushup. These work most of the muscles needed for soccer as well as the many small muscles that help in balance and coordination that are oftenly left out when doing exercise with machines. After you have a great strength foundation you can convert it to power by doing soccer specific plyometrics. Google it, its complicated

ronaldoR7
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Post by ronaldoR7 » 20 Jul 2008, 23:42

Real_Zidane wrote:
ronaldoR7 wrote:hey a very nice guide . :D
unfortunately i have to wait another 1 or 2 years to start strength traning . =[
You don't "have" to be 16 or so to work out. You can actually do stationary machine workouts at 13 or 14.
oh what are some stationary machine workouts that i could get ?

Real_Zidane
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Post by Real_Zidane » 21 Jul 2008, 15:51

If you have a gym member ship, they should have machines there like squats, lat pulldowns, bicep curls, leg press, and calf raises. You can pretty much do any machine as long as it doesn't use free weights.
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ronaldoR7
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Post by ronaldoR7 » 22 Jul 2008, 04:56

hmm alright thanks zidane im gonna get a membership next year . So its all cool 8)

mpcarres14
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Post by mpcarres14 » 23 Jul 2008, 15:28

Just wondering, but is this not the exact same guide to lifting as the one in Sigi Schmid's complete soccer conditioning book? I'm only asking because I have that book and did for the longest time a lifting schedule very much like the one you posted.

A great guide anyway.
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Real_Zidane
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Post by Real_Zidane » 23 Jul 2008, 16:05

Yes parts I-IV and half of V are mostly all from that book. I borrowed it from my friend and it's one of the best i've read.
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mpcarres14
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Post by mpcarres14 » 24 Jul 2008, 04:09

Yeah, I definately agree. This was the first soccer fitness book I ever bought, and after reading it and others I realized that others don't even come close. I definately use the agility drills from that book, and I would be doing the lifting schedule, but I got injured earlier in the year and I got hooked up with a trainer while I was doing rehab, and she has me on a different lifting schedule more tailor-made for my needs. Nonetheless, this book is a must have for any player serious about committing themselves to the sport of soccer through getting to their physical peak.
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Anymi
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Post by Anymi » 11 Sep 2008, 22:57

Zid--

Because I dont have access to machines im stickin with plyos and the lunges you got there. I f im 16 would you know how many sets of 12-15 reps i should do to condition muscles.

Anymi
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Post by Anymi » 11 Sep 2008, 22:58

Great post BTW

INTER1908
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Post by INTER1908 » 16 Dec 2008, 06:32

I don't think that becoming bulky will slow you down, just as long as you are a balanced bulky and you don't focus everything on your upper body you should retain the same speed regardless of bulk if your weight training is balanced..The only thing it might do is cut down on flexibility.
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Claudiobb
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Post by Claudiobb » 29 May 2009, 15:27

Ok I really need to improve my strength as I'm really not strong at all.

Is doing the 3 day sample with 12 reps for each excersice for a period of 4 weeks going to give me great gains in strength. Is this the workout I should use? Cos the guide is kinda unclear on what you should do.

Monday Wednesday Friday
Bench press Bench press Dumbbell lateral raise
Incline dumbbell press Incline dumbbell press Front alternate raise
Dumbbell lateral raise Seated row Seated row
Front alternate raise Lat pulldown Lat pulldown
Lying triceps extension Lying triceps extension Dumbbell curls
Dumbbell curls Leg press Leg press
Lunges Lunges
Leg curls Leg curls

I'm going to do the

fr33k1ck
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Post by fr33k1ck » 30 May 2009, 20:21

Claudiobb wrote:Ok I really need to improve my strength as I'm really not strong at all.

Is doing the 3 day sample with 12 reps for each excersice for a period of 4 weeks going to give me great gains in strength. Is this the workout I should use? Cos the guide is kinda unclear on what you should do.

Monday Wednesday Friday
Bench press Bench press Dumbbell lateral raise
Incline dumbbell press Incline dumbbell press Front alternate raise
Dumbbell lateral raise Seated row Seated row
Front alternate raise Lat pulldown Lat pulldown
Lying triceps extension Lying triceps extension Dumbbell curls
Dumbbell curls Leg press Leg press
Lunges Lunges
Leg curls Leg curls

I'm going to do the
To increase your strength, you should focus on compound lifts. Bench press, squats, deadlifts, power cleans. THose will get you really strong. Isolation exercises are great for specific muscle groups, but for sheer raw strength and speed, you need compound lifts.
Chelsea>Your team

Claudiobb
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Post by Claudiobb » 31 May 2009, 19:54

So is this 3 day plan good?

INTER1908
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Post by INTER1908 » 07 Jun 2009, 08:17

No, it's not. On the major lifts (i.e. bench press, squat, etc.) you need to be doing 5 sets of 5 reps. Increase the weight after each set starting at a low weight working your way up to a higher weight.

My bench press workout:

1st set: 115lbs. 5 reps
2nd set: 125lbs. 5 reps
3rd set: 135lbs. 5 reps
4th set: 145lbs. 5 reps
5th set: 155lbs. 5 reps

Try to increse the amount of each set each week.

Also you should not do all those excercises in one day, three times a week. Split them up and go 5 days a week. It will speed up your metabolism if you go everyday and will help you burn fat.
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