You are getting good advice but asking the wrong questions. You should be asking what would be a good training program for you. Mat Herold already gave you a suggested weight lifting routine. Dejansavicevic10 explained that strength training is more for injury prevention than improving your performance: "If your focus is on being athletic, then you need to focus on being strong, able to generate high rates of power, and moving well (ie agility, movement skills)." Stength training is only part of improving performance. You would be better off hiring a coach. But if you can't afford it, asking for free advice here is a good alternative. Both those posters are strength and conditioning coaches. Why don't you ask them what training they recommend that you do to improve your on-field performance? They are being quite helpful, but you can't expect them to give away their services. So be grateful for what free advice you get from them.
Thanks, I found this training program for soccer, it explain very well, can I trust on this program? I got a bit scared because he put 20 reps for exercises on the endurance cycle and he only start the running program 16 weeks before the season starts , and should I do Plyos before the workout when doing endurance and strength train? http://books.google.com.br/books?id=90HN3SiRxGMC&pg=PA1&lpg=PA1&dq=soccer weight off season workout&source=bl&ots=3eQFPOn2D7&sig=ytzCGKy_NIF8eGMle8YJ8n9LRks&hl=pt-BR&sa=X&ei=glenUaDlDc6G0QG9qYHoDA&ved=0CD8Q6AEwAzgy#v=onepage&q=soccer weight off season workout&f=false This is the off season workout, it last for 4 months, the Pre season workout seems to be more focuses on power and stregth ( lower reps) but it only last for 5 weeks, I am trainning for a trial that I will do on January of 2014 so If I start this program today, what should I do when I finish the off season progam(it will be in september)?should I do the preason of 5 weeks and then create another program? Off season Endurance and Power Cycle Weeks 1-4 Endurance Training Days 1 & 3 Muscle Group Exercise Sets Reps Chest Barbell Bench Press 3 20, 20, 20 Shoulders Barbell Military Press 3 20, 20, 20 Back Bent-Over Dumbbell Rows 3 20, 20, 20 Biceps/Forearms Hammer Curls 2 20, 20 Triceps Dips 2 max Back Wide-Grip Pull-Ups 2 max Days 2 & 4 Muscle Group Exercise Sets Reps Legs Squats 3 20, 20, 20 Legs Leg Press 3 20, 20, 20 Legs Calf Raises 3 20, 20, 20 Legs Lunges 2 20, 20 Legs Leg Extensions 2 20, 20 Legs Leg Curls 2 20, 20 Weeks 5-8 Power Training Days 1 & 3 Muscle Group Exercise Sets Reps Legs Jump Squats 3 10, 10, 10 Legs Dead Lift 3 12, 12, 12 Legs Squats 3 8, 8, 8 Legs Lunges 3 10, 10, 10 Legs Box Steps 3 12, 12, 12 Legs Calf Raises 3 20, 20, 20 Days 2 & 4 Muscle Group Exercise Sets Reps Chest Barbell Bench Press 3 10, 10, 10 Shoulders Push Press 3 12, 12. 12 Back Wide-Grip Pull-Ups 2 Failure Biceps/Forearms Reverse Curls 3 15, 15, 15 Triceps Dips 2 Failure Back Bent-Over Dumbbell Rows 3 12, 12, 12 Weeks 9-12 Endurance Training Days 1 & 3 Muscle Group Exercise Sets Reps Chest Dumbbell Bench Press 3 25, 25, 25 Shoulders Dumbbell Military Press 3 25, 25, 25 Back Bent-Over Barbell Rows 3 25, 25, 25 Biceps/Forearms Reverse Curls 2 25, 25 Back Close-Grip Pull-Ups 3 Failure Biceps Dumbbell Curls 2 25, 25 Days 2 & 4 Muscle Group Exercise Sets Reps Legs Squats 3 25, 25, 25 Legs Leg Extensions 2 25, 25 Legs Leg Curls 2 25, 25 Legs Calf Raises 3 25, 25, 25 Legs Lunges 2 25, 25 Legs Leg Press 3 25, 25, 25 Weeks 13-16 Power Training Days 1 & 3 Muscle Group Exercise Sets Reps Legs Squats 3 8, 8, 8 Legs Lunges 3 10, 10, 10 Legs Jump Squats 3 10, 10, 10 Legs Dead Lift 3 12, 12, 12 Legs Box Steps 3 12, 12, 12 Legs Calf Raises 3 20, 20, 20 Days 2 & 4 Muscle Group Exercise Sets Reps Chest Dumbbell Bench Press 3 10, 10, 10 Shoulders Push Press 3 12, 12. 12 Back Close-Grip Pull-Ups 3 Failure Biceps/Forearms Hammer Curls 3 15, 15, 15 Chest Cable Crossovers 3 10, 10, 10 Back T-Bar Rows 3 12, 12, 12 Pre Season Endurance, Power & Strength Cycle Weeks 1 & 2 Day 1 Muscle Group Exercise Sets Reps Legs Squats 2 15, 15 Legs Lunges 2 15, 15 Legs Leg Extensions 2 15, 15 Legs Leg Curls 2 15, 15 Legs Jump Squats 2 15, 15 Legs Dead Lift 2 15, 15 Day 2 Muscle Group Exercise Sets Reps Chest Barbell Bench Press 2 15, 15 Shoulders Push Press 2 15, 15 Back Wide-Grip Pull-Ups 2 15, 15 Biceps/Forearms Hammer Curls 2 15, 15 Triceps Dips 2 15, 15 Back Wide-Grip Pull-Ups 2 15, 15 Day 3 Muscle Group Exercise Sets Reps Legs Leg Press 2 15, 15 Legs Box Steps 2 15, 15 Legs Lunges 2 15, 15 Legs Dead Lift 2 15, 15 Legs Jump Squats 2 15, 15 Legs Calf Raises 2 20, 20 Day 4 Muscle Group Exercise Sets Reps Chest Barbell Bench Press 2 15, 15 Back Close-Grip Pull-Ups 2 15, 15 Back Bent-Over Dumbbell Rows 2 15, 15 Biceps/Forearms Reverse Curls 2 15, 15 Shoulders Barbell Military Press 2 15, 15 Biceps Dumbbell Curls 2 15, 15 Weeks 3 & 4 Day 1 Muscle Group Exercise Sets Reps Legs Squats 3 8, 8, 8 Legs Lunges 3 8, 8, 8 Legs Leg Extensions 3 8, 8, 8 Legs Leg Curls 3 8, 8, 8 Legs Jump Squats 3 8, 8, 8 Legs Dead Lift 3 8, 8, 8 Day 2 Muscle Group Exercise Sets Reps Chest Barbell Bench Press 3 8, 8, 8 Shoulders Push Press 3 8, 8, 8 Back Wide-Grip Pull-Ups 3 8, 8, 8 Biceps/Forearms Hammer Curls 3 8, 8, 8 Triceps Dips 3 8, 8, 8 Back Wide-Grip Pull-Ups 3 8, 8, 8 Day 3 Muscle Group Exercise Sets Reps Legs Leg Press 3 8, 8, 8 Legs Box Steps 3 8, 8, 8 Legs Lunges 3 8, 8, 8 Legs Dead Lift 3 8, 8, 8 Legs Jump Squats 3 8, 8, 8 Legs Calf Raises 3 20 Reps Day 4 Muscle Group Exercise Sets Reps Chest Barbell Bench Press 3 8, 8, 8 Back Close-Grip Pull-Ups 3 8, 8, 8 Back Bent-Over Dumbbell Rows 3 8, 8, 8 Biceps/Forearms Reverse Curls 3 8, 8, 8 Shoulders Barbell Military Press 3 8, 8, 8 Biceps Dumbbell Curls 3 8, 8, 8 Week 5 Day 1 Muscle Group Exercise Sets Reps Legs Squats 4 6, 6, 6, 6 Legs Lunges 4 6, 6, 6, 6 Legs Leg Extensions 4 6, 6, 6, 6 Legs Leg Curls 4 6, 6, 6, 6 Legs Jump Squats 4 6, 6, 6, 6 Legs Dead Lift 4 6, 6, 6, 6 Day 2 Muscle Group Exercise Sets Reps Chest Barbell Bench Press 4 6, 6, 6, 6 Shoulders Push Press 4 6, 6, 6, 6 Back Wide-Grip Pull-Ups 4 6, 6, 6, 6 Biceps/Forearms Hammer Curls 4 6, 6, 6, 6 Triceps Dips 4 6, 6, 6, 6 Back Wide-Grip Pull-Ups 4 6, 6, 6, 6 Day 3 Muscle Group Exercise Sets Reps Legs Leg Press 4 6, 6, 6, 6 Legs Box Steps 4 6, 6, 6, 6 Legs Lunges 4 6, 6, 6, 6 Legs Dead Lift 4 6, 6, 6, 6 Legs Jump Squats 4 6, 6, 6, 6 Legs Calf Raises 4 20 Reps Day 4 Muscle Group Exercise Sets Reps Chest Barbell Bench Press 4 6, 6, 6, 6 Back Close-Grip Pull-Ups 4 6, 6, 6, 6 Back Bent-Over Dumbbell Rows 4 6, 6, 6, 6 Biceps/Forearms Reverse Curls 4 6, 6, 6, 6 Shoulders Barbell Military Press 4 6, 6, 6, 6 Biceps Dumbbell Curls 4 6, 6, 6, 6
I'm a fan of weight-work but there's a point where I think it's a bit much and this plan looks way too complicated and too weight-lifting heavy, imho. If you're stick-thin and need to bulk up I suppose this could be useful but otherwise, I'd say it's too much. You need speed and agility, not sheer strength.
Squex. I am not sure if it is about comprehension, but Matherold has recommended a routine for you, yet you keep on asking about other routines/good routines. I would recommend you start out with one of the routines, and then provide feedback a couple of months later..
There is nothing wrong with lifting weights per se, but this looks more like a body building routine. I am not a big fan of working the calves extensively, because they are primarily type 1 muscle fibers. Exercises like leg extension, leg curl are from 20-30 years ago. I don't think this is a good routine, it is way too generic and not worth using.
The routine from matherold seems good, but I was looking for something to off season, and when should I do agility and speed trains? Should I focus only on strength?(low reps) and what about endurance of muscles ( 15 reps) ?
There are better off season routines than that, move away from machines. You will have more time during the off-season, so there is more time to do agility, plyometrics, speed work.
SO in short, Weight lifting is benefitial to soccer oriented fitness/ athleticism? (Wont hamper agility or speed) I know that was kind of vague but just want to know if I should start hitting the weights!
It will improve agility, speed and explosiveness if done correctly. Focus on compound lifts and plyometrics.
yes, i was doing the All Pro beggining weight lifting plan from body building.com essentially it is these 6 compound exercises: Squats deadlifts bent over rows overhead press Calf raises barbell curl
Looks good but I would consider replacing the curls with pull ups/chin ups. You can alternate grips every so often and it will be much more practical for your goals.
yeah, I was thinking the same, Maybe replacing Bent over rows with pull ups/chin ups as well. I hear there's no replacement for chin ups/ pull ups when it comes to working your lats
I wouldn't dead lift and squat 3x a week. You can squat 3x a week but IMO 2 is ideal. I wouldn't dead lift more than twice a week and really probably not more than once if you're squatting 2-3x a week. Both lifts are very taxing on the central nervous system and doing both lifts 3x a week will fry it. You can do everything else 3x/week.
I would recommend you focus at least 50-60% of your back work doing 1 hand rows and not pull ups/chins, because the rows will force you to use your scapula stabilizers more. Yes, pull ups/chins are good, because they are connected to your glutes and are involved in the running motion. However, when it comes to priorities, because of the scapular stabilization benefits and overall shoulder health, I would recommend the 1 hand row. For overall upper body work, for every set of upper body push, perform 2 sets of pulling exercises, minimum. I have seen literature that calls for 3:1 ratio of pulls to push. Typically, I would go with 2 sets of upper body push, and perform 4-5 sets of upper body pull. So, for most workouts, I choose an upper body pushing movement and perform two sets and go with a upper body horizontal pull and vertical pull, but sandwich the pushing movements with the two pulling movements. In addition, you should always be emphasizing certain pre-habilitation exercises that would strengthen the smaller muscles around your ankles, shoulders and hips. The main difference between an off season routine vs an in season routine is typically the amount of time available, therefore the routines are pared down. You will generally perform more sets, more reps and have greater variety of exercises in the off-season routine. An off season routine can be a 3 days, total body routine, or 4 days split. With the 3 day routine, it is an A B, B C, A C scheme, where most movements are performed at least twice a week. You will generally have more variety with the 4 day split, but the key is focusing on the movements, and not getting carried away with "body building"
I feel it should be taken easier if you have a game near by and especially a tournament, but you cannot stop completly
Thank you very much for your input. Would you happen to have an example of an A B, B C, A C routine that includes the number of reps, sets, and exercises?
If you're completely new to lifting, there's no reason you can't do a beginner lifting program. Obviously, some discretion should be utilized, so don't lift on your more strenuous soccer days. There's a free app called Stronglifts 5x5 that lays it all out for you. Keep doing that routine until you plateau, and you'll see the benefits of having a stronger poster chain. Once you'd gotten your newbie gains, you can look into something more specialized. The chances of bulking while actively conditioning for soccer are slim to none. To look like a bodybuilder, you have to eat like one, so don't be afraid to do the big three lifts for fear that you'll get too huge. You won't. Just lift and see how far that takes you. If you're sore, throw more protein into your diet.
There are a ton of cookie cutter strength training routines for being athletic and strong. The key is to make sure you are working the entire force velocity curve. ie, you need to include plyometrics in your routine, either as a complex with the strength training or prior to the training. and also different tempos. Matherold's routine is a great in season routine. The only tweaks that I might add would be an O lift at the beginning of training. Take your pick of mid thigh clean pull, 1 hand db snatch or power clean. Depending on time, I would add a plyometric movement for each strength training movement, but that will increase the time spent in the gym. For the in season lifts, for the squats, go sports specific with your feet straight ahead and within your shoulders, which would result in less depth in your squat. I can type a couple of pages, but hopefully you get the idea.
I'm assuming plyometrics are a part of their team's conditioning program. If not, absolutely do some of those exercises. That doesn't interfere with their ability to do a weightlifting program though. Powerlifters and strongman trainees often do light oly lifts on their rest days. The question is what have they done so far. If the answer is bicep curls and crunches, there are endless benefits to be had from doing the big three and strengthening the posterior chain. 5x5's encourage a controlled linear progression with a good balance of power and endurance. Advising someone to squat narrow and limit range of motion is bizarre, to be frank. As an athlete, the benefits come from maximizing range of motion and not putting undue strain on your lower back. Front squats will suffice for more work for the quads with split squats as a finisher.
Please let me know how may times in a soccer game, you have your feet pigeoned toed and base spread the way you would with a low bar back squat? If you do the sports specific squat, your range of motion would be naturally limited. The other facet that you are not taking into account is that in season 5x5 with the big three isnt a good idea, ie squat, deadlift and bench. First and foremost, you will gain weight with that routine mostly, but will remain strong. Your hips will also be tighter, which is a no no for a soccer player. The other question in season would be if the athlete can maintain that high intensity level with the big 3. I would encourage members to go with an undulating progression, as it gives you the option of peaking many times while maintaining strength and speed. Linear progression is ancient, because the focus of that progression pattern is peaking once a year or two. Finally, I don't know of any team, professional, colleague or amateur that does the big 3 during the season, maybe in the off season. However in soccer, the off season is more extensive with the choice and variety of exercises..