Weight training help for soccerplayer

E

EliasML

0
Hi

I'm 16 years old (17 in April), I'm 181 cm tall and weigh 66 kg. I play soccer 3 times a week and has just started weight training. So i'm a big beginner. I'm in good shape since i've been playing football for around 10 years and I run 10 kilometeres between 43 to 40 minutes.

So I started to train with weights to get stronger, but I don't want to get really big and bulky (of course I will gain weight since I'll train and muscles weigh more than fat and all that).

With my weight training I would like become stronger, but I don't want the weight training to make me a worse runner, soccerplayer and make me less faster and worsen my running stamina.

Right now i have been training a split program:
Tuesday
Arms
Curls 3x5
Curls with a z-bar 3x5
Reversed curls 3x5
DP triceps extentions 3x5

Calfs
Jumps 2x12

Abdominal
Hanging leglifts with twists 3x12
Reversed crunches 3x12

Thursday
Chest
Benchpress 3x5
DP flys 3x5
Push ups 2xfailure

Shoulders
Seated DP presses 3x5
Upright rows 3x5
Lateral DP raises 3x5

Sunday

Squats 3x5

Back

Bent rows 3x5
Upright rows 3x5
One-arm DP rows 3x5
Pull-ups 3xfail
Planken 2x1 min

Abdominal

Sidetwist 3x15

What should I change and should I use a full-body workout or a split program.
In spring/summer I would like to switch one of my workouts out with some intervals. Would it then be easier to trai full body workouts since i'm going to switch one workout with running?
 
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If you're training for a sport, one of the key principles is specificity. So train what you need to improve.

To me, (I'm not an expert in weight training for soccer/football so take my advice with a grain of salt) it would seem intuative that the key exercises you would want to focus on would be ones that increase (in this order)
a. your ability to accelerate
b. your ability to jump
c. your top end speed
d. your 'presence' (ie. ability to shrug players off the ball in a challenge)

To this end you would want to focus in three stages.

Stage 1. Functional Strength (Post Season - Pre Season)

A fairly generic strength program, but one with an emphasis on practicality. Ie. Squats, lunges, bench press and row, push ups, chin ups, core (as opposed to abs, a focus on planks, and oblique movements to improve your ability to change direction), lots of unilateral movements (ie. one-leg squats, db exercises), lots of Swiss Ball and Bosu work to improve your balance, symmetry and core stability

Rep range: 8 - 12, 3-5 sets working at 70 - 80 % of your 1RM
Probably 3-4 sessions per week

Stage 2. Maximal Strength (Pre - Season to early season)

A more specific program, based on improving your strength in the areas that are relevant.

ie. Squats, lunges, powercleans, deadlifts, bench press and row, chin ups
Also introducing basic jump training.

Training 3-4 times a week
Rep range 2-4, 4-5 sets, 80-90% of your 1RM

Stage 3. Power and maintenance (Early season and during season)

A 2-day a week program. 1 session focussing on strength maintenance (~4 sets of 6 reps @75-80%) with key exercises, Squats, Power/Hang Cleans, Bench Press & Row, Lunges, Chin Ups

The second session being largely focussed on jump training or hill sprints.




Anyway, that would be how I would design my program if I were in your position. Bear in mind my S&C background is in Cricket and Rowing.

Best of luck
 
your workout is really geared to put on mass. If you are looking to just get stronger you can do some more reps with lighter weights but add in plyometric training. You don't want to get big and bulky and then not be able to run which is fairly common. If you need some help with plyometric training I am your guy. Let me know.
 
With respect, lighter load and more reps won't serve to increase maximal strength. If he increases a few reps to between 8-12 he'll be working more within a hypertrophy range, if he increases to 15+ he'll be working in a muscular endurance range.
If he's trying to improve his speed and aerial ability (which I presume is his goal, "I want to get stronger" is fairly uninformative from a sport's perspective) then he needs to increase first his maximal strength and then his power.
Further, if his concern is about getting bulky, simply don't eat too much of a surplus (at 16 I would never recommend he eat at a deficit, as it could affect his natural, healthy development).
 
Dutes...very true, Nice post :).

You're absolutely right, "I want to get stronger" is very broad in sports performance. Everyone's body works differently and you need to lay out goals ahead of time ( and be specific when doing so).
 
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