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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 -
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 -
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
