what do mst professionals bench, curl, squat and so on. a i dont know what i should be focussing on. yeah the legs i know but i dont know how strong i should be in other places
As strong as you possibly can be within reason. What I mean is, don't bulk up like a football (american) player and lose your flexibility and speed. But be as strong as you can be because your shots, passes, and tackles (especially those) receive power from your entire body. Press on, dude, don't half-@$$ your workouts.
being really big like football players doesnt necessarily make you slower, less agile, less flexible, etc. some players gain speed with a lot more muscles and stuff, the thing tho is with more muscles you lose stamina.
Having a bulky body helps you to bring other players down easily too.... you will need that kind of body probably as a central defender.
i practice Kickboxing to get more physical with soccer, youl get more strenght but youll definetly gain speed, not lose speed. i can recommend this for every serious soccerplayer
I am a boxer so i do all the full boxing training and its very very hard but damn well worth it after. Strength is a combination of Power and Speed so focus on doing them individually. Power by lifting weights with all parts of your body and by speed jus sprinting and stuff. One handed press ups are very good once you get the knack they improve power vastly!!