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Do Soccer Players Lift Weights?

Do Soccer Players Lift Weights?

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Soccer players spend a lot of time on the field, and, yes, most soccer players do lift weights or do some form of weight training, but how much time are they spending in the weight room?

That answer is not so simple. Weight lifting can help soccer players improve their game by building muscle and increasing power. 

However, more soccer players rely on Plyometric and Isometric exercises during training, to enhance explosiveness rather than lifting.

Plyometric Exercise Example
Plyometric Exercise Example

In this post, I go over some of the benefits of weight lifting for soccer players. I suggest what exercises you can do, how often you should do them, and how to incorporate them into your practices.

I also look at some of the best strength and conditioning coaches in the world and give you a brief overview of their coaching philosophies. 

The purpose of this blog post is to give you an insight into how you can improve your strength as a soccer player, as it is a common misconception that soccer players do not need to lift weights.

“Weightlifting Slows You Down” – FALSE!

Soccer is a sport that requires speed, strength, and power. While some players and coaches may believe that weightlifting slows players down, the truth is that it can actually help improve these key areas.

The focus should be more on the type of weightlifting exercises a soccer player is doing than simply weightlifting itself and how heavy they are going.

Weightlifting helps to increase strength and power, which in turn can help to make players faster and more agile. A soccer player would be weight training for function, rather than size, however.

In addition, weightlifting can help improve bone density and joint health, both of which are important for all players, especially as they get older.

While there may be some risks associated with weightlifting, its rewards far outweigh the risks. Therefore, all players should consider incorporating weightlifting into their training regimen in order to perform at their best on the pitch.

Developing Leg Muscles

This Is Another Reasons Why Soccer Players Should Lift Weights

What are the most common leg muscles used during training?

The most prominent among them are the calves and the quadriceps, developed and used primarily during high-intensity full-bodyweight training for soccer players.

The calf muscles are extremely important because these are the ones that are most used when playing soccer; these are also the ones that are most prone to injuries.

And as you will have noticed, calf muscles are the same muscles that you feel in your lower body when you execute quick jumping and leaping movements during games.

But, as previously mentioned, for soccer players, developing these muscles is largely the result of Plyometric Exercises rather than weights.

So why do soccer players lift weights? I will tell you why.

Strength and power training (weight training) for soccer players develop fast-twitch muscle fibers, which are more resistant to damages and strains. More resistive fibers mean faster recovery from injuries.

What Strength Exercises Could I Do?

There are three types of exercises that I suggest you do to develop fast-twitch muscle fibres and overall strength and power, these include:

  • Olympic Lifts
  • Compound Movements 
  • Isolation Exercises. 

You should be performing all of these three different types on alternating days so you can maximize the results in the shortest time possible.

Olympic Lifts
Olympic Lifts

I suggest you do these exercises three times a week for six weeks, at a moderate intensity level, if you want noticeable improvement. This will allow your body to grow and adjust at a safe pace before increasing the intensity.

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