Soccer Weight Training Program

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In order to increase your overall strength I have created a simple soccer weight training program that you should print out and take with you to the health centre. This soccer weight training program is very efficient both for beginners and more advanced players.

However, you should not use this program more than 3 sessions per week. You should not either practice on weight training less than 2 days before your game. During your regular season you need to cut your weight training down to one or maximum two sessions per week.

Note
All exercise mentioned in this article is linked to a professional weight lifting site where you will read how to perform the exercise right. The reason is that if you don’t know what you are doing, you could actually injure yourself seriously. So, be sure to read how to perform every exercise properly and don’t rush without knowing what you are doing.

Simple Soccer Weight Training Program

Legs

- Squats 3 set, 10-12 reps per each set

- Leg Extensions, 2 set, 12-15 reps per set

- Leg Curls, 2 set, 12-15 reps per set

- Dumbbell Lunges, 2 set, 12-15 reps per set

- Standing Machine Calf Raises, 3 set, 10-12 reps per set

Triceps

- Dips, 3 set, 15-12 reps per set

- Dumbbell Kick-backs, 2 set, 10-12 reps per set

Back

- "T"- Bar Rows, 2 set, 12-15 reps per set

- Pull-Ups, 2 set, 10-12 reps per set

Axlar

- Seated Dumbbell Press, 2 set, 8-10 reps per set

Stomach

- Crunches, 3 set, try to do at least 50 reps per set

Summary:

* In soccer, you need to have good strength in your legs, breasts and neck in order to prevent injuries. As a soccer player you will often have tensed muscles at the inside and outside of your thighs. It is therefore crucial to always warm up before the start of your practice.

* Keep in mind that your main focus should be increasing your soccer strength and not building big muscles. I mean, you are a soccer player, not a 100 pounds body building champ. As mentioned earlier in this article you should not lift weights more than twice per week.

* Keep your focus on improving your ball skills as they are the most important ones. Too much weight training will also make you slower which will of course affect your running speed. As I said, avoid focusing too much on building muscles and you will be just fine.