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 on lifting.
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
Weight lifting is often seen as a taboo subject in soccer circles. The general consensus among many players and coaches is that weightlifting will make you slower, less agile, and less able to use your body to its full potential.
However, the truth of the matter is that weightlifting can have some great rewards, including improving your strength and power – two key factors that are vital for all players 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.
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.