How To

How to Weight Train and Lift for Soccer Players

Member
By Bobbi Miller
User-Submitted Article
(7 Ratings)
Become a faster more explosive player with this weight lifting routine.
Become a faster more explosive player with this weight lifting routine.

Become a faster, better, more explosive soccer player with this weight training routine.

Difficulty: Moderate
Instructions
  1. Step 1

    Day 1
    Legs - Quads, Hamstrings, Glutes and Calves
    Leg day is usually the most popular day in the weight room for soccer players. The higher rep range of twelve does two things. It helps keep players from adding too much mass to their legs, which would slow them down, and it creates muscular endurance. The exercises should be done with lighter weights so that sets can be completed quickly. This weight training session should be done with one minute between sets and two minutes between exercises to keep up the tempo and the heart rate of the soccer player.
    Speed squat - 3x12
    Dumbbell side lunges - 3x12
    Leg extension - 3x12
    Leg curl - 3x12
    Stiff leg dead lift - 3x12
    Calf raises - 3x15

  2. Step 2

    Day 2 - Off

    Day 3
    Push - Chest, Shoulders, Triceps
    Sometimes shoving matches happen down in the box and the soccer player with the strongest chest and shoulders will win out. Weight training the upper body will also keep proportion to the lower body so that the soccer player is a well rounded and strong athlete. Weights used should be heavy and challenging so as to build up strength in the shoulders and chest.
    Bench press - 3x10
    Dumbbell incline press - 3x10
    Dumbbell shoulder press - 3x10
    Push press - 3x10
    Standing dumbbell triceps extension - 3x10
    Skull crusher - 3x10

  3. Step 3

    Day 4 - Off

    Day 5
    Pull - Back, Biceps, Forearms
    Much of the core strength of the body can be found in the back. Strength from the legs won't translate to the rest of the body without it. A strong lower back from dead lifts will also help with speed and vertical leap in the soccer player. Back and bicep work should also be done with heavy weights to promote strength increases and balance the chest and triceps. Solid back weight training will also help improve the posture of the athlete.
    Dead lift - 3x10
    Barbell row - 3x10
    Dumbbell shrugs - 3x12
    Lat pull down - 3x10
    Dumbbell bicep curl - 3x10
    Reverse curl - 3x10

    Day 6 - Off
    Day 7 - Off

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