| Weight training for soccer players is important. But, | | | | A stronger over body will make it harder for |
| you should not focus on it to much as you could | | | | opponents to tackle you. It will also be harder to win |
| decrease your skills with ball. However, it is an | | | | heading duels against you. Training your upper body |
| important part of your soccer fitness that needs to | | | | will also keep proportion of your lover part of body |
| be done (even if you find it boring). One more thing | | | | to make you well rounded and increase your overall |
| before we start... Always start your weight training | | | | strength. Weights used for this session need to be |
| for soccer with proper stretching and warm up to | | | | heavy as they will build up your over body faster. |
| avoid injuries! | | | | However, keep in mind that these exercises require |
| All right, let's start... | | | | that you know what you are doing. If you are new |
| Monday - Legs | | | | to weight training, you could ask someone with |
| You should try to lift at least 10-12 reps as it does 2 | | | | experience to show you how to perform these |
| things. First, it will help you from building to much | | | | exercises correctly. |
| muscle mass to your legs, which would affect your | | | | - Bench Press - 4 x 10 |
| speed negatively. | | | | - Skull Crusher - 3 x 10 |
| Second, 12 rep way of practicing will also provide | | | | - Shoulder Press - 3 x 10 |
| your muscles with better endurance. When | | | | - Close Grip Bench Press - 3 x 10 |
| performing this training session you should have 1 | | | | Friday - Biceps and Back |
| minute of rest between your sets and 2 minutes | | | | The most core strength of your body can be located |
| between exercises. | | | | in your back. The strength from your legs won't |
| The reason for why you need to rest is because | | | | translate to other parts of your body without it. A |
| you will it will help you to keep up the tempo. It will | | | | stronger back will also improve your speed. Back and |
| also be easier for your to keep up your heart rate. | | | | bicep exercises should be performed by suing heavy |
| Here is a simple weight program for your legs: | | | | weights to gain stronger arms, especially if you are |
| - Speed Squat - 4 x 12 | | | | an goalkeeper. |
| - Calf Raises - 4x 12 | | | | - Reverse Curl - 4 x 12 |
| - Leg Curl - 4 x 12 | | | | - Standing Barbell Curls - 3 x 12 |
| - Leg Extension - 4 x 12 | | | | - Bent-Over Barbell Rows - 4 x 12 |
| Wednesday - Chest, Shoulders and Triceps | | | | - One-Arm Dumbbell Rows - 3 x12. |