Strength

course modules

Warm Up's
Isolation Training
Speed Development
Strength Training
Stamina Training
Flexibility Training
Rhythm Training
Mobility Training
Cool Down's
Fitness Testing

sTRENGTH - menu

Strength Training Intro
Types of Strength Training
Sample Weight Program
Strength Drills with the Ball
Functional Strength Training
Functional Strength Drills
Free Weights
Strength Training Exercises
Body Weight Training
Hypertrophy Program
Maximum Strength
Circuit Training
Power Circuit Training
Dumbell Exercises
Terminology
Muscle Chart

strength training

Strength Training with Free Weights

Multi-Jointed Exercises (Compound).

The exercises that work the large muscle groups are called compound (or multi-joint) movements that involve the simultaneous stimulation of many muscle groups. These compound exercises should be the foundation of any weight training program because they stimulate the most amount of muscle in the least amount of time. They also work all of the major muscles used in soccer.

Here are the basic movements:

Bench Presses (works the chest, shoulders, triceps)
Overhead Presses (shoulders, triceps)
Pull-ups/Barbell Rows (back, bicep, trapezius)
Squats (legs, lower back
Dead lifts (legs, back, shoulders)

Here are the major muscle groups involved in the above exercises.

Gluteals – This group of muscles includes the gluteus maximus, which is the big muscle
covering your rear end. Common exercises are the squat and the leg press machine.
Quadriceps – This group of muscles makes up the front of the thigh. Exercises examples.
Squats, lunges, leg extension machine, and leg press machine.
Hamstrings – These muscles make up the back of the thigh. Exercises examples. Squats,
lunges, leg press machine, and leg curl machine.
Hip abductors and adductors – These are the muscles of the inner and outer thigh.
The abductors are on the outside and move the leg away from the body. The adductors are on
the inside and pull the leg across the centerline of the body. These muscles can be worked
with a variety of side-lying leg lifts, standing cable pulls, and multi-hip machines.
Calf – The calf muscles are on the back or the lower leg. They include the gastrocnemius
and the soleus. The gastrocnemius is what gives the calf its strong rounded shape.
The soleus is a flat muscle running under the gastrocnemius. Standing calf raises give the gastrocnemius a good workout, while seated or bent knee calf raises place special emphasis
on the soleus.
Lower back. The erector spinae muscles extend the back and aid in good posture.
Exercises include the back extension machine and prone back extension exercises.
Abdominals. These muscles include the rectus abdominus, a large flat muscle running the
length of the abdomen, and the external obliques, which run down the sides and front of the
abdomen. Exercises such as standard crunches and curls target the rectus abdominus.
Reverse curls and crunches (where the hips are lifted instead of the head and shoulders)
target the lower portion of this muscle. Crunches involving a rotation or twist work the external
obliques.
Pectoralis major – Large fan shaped muscle that covers the front of the upper chest.
Exercises include push-ups, pull-ups, and bench press.
Latisimus dorsi – Large muscles of the mid-back. When properly trained they give the back
a V shape, and a taper to the body, making the waist appear smaller. Exercises include
pull-ups, chin-ups; bent over rows, lat pull-down machine.
Deltoids – The cap of the shoulder. This muscle has three heads, anterior deltoid (the front),
medial deltoid (the middle), and posterior deltoid (the rear). Different movements target the
different heads. The anterior deltoid is worked with push-ups, bench press, and front dumbbell
rises. Standing lateral (side) dumbbell raises target the medial deltoid. Rear dumbbell raises
(done while seated and bent at the waist, or lying face down on a flat bench) target the posterior
deltoid.
Biceps – The front of the upper arm. The best moves are biceps curls. They can be done with
a barbell, dumbbells, or a machine. Other pulling movements like chin-ups and upright rows
also involve the biceps.
Triceps – The back of the upper arm. Exercises include pushing movements like push-ups, dips,
and triceps extensions.

To keep the training generic, every player would have to undertake the above compound exercises.
But obviously if a player has a specific weakness in a particular area, then a specialized program
should be added on. As strength training with free-weights or machines is very demanding, it should always be done last.To work at a very high intensity with weights and then to go and work on a
technical or other exercise is at best, counterproductive, and at worst dangerous.

Also progressive resistance training (with free weights or machines) should never be done on
consecutive days, as the recovery period from such high intensity work is longer than “normal”
training. The “free weight versus machine”, is an individual choice, both have their advantages and disadvantages.

Free Weights. Advantages.

1. Builds up a much more balanced physique, as the body has to overcome and adjust to any imbalance during the exercise.

2. Gives tremendous confidence to the participant.

3. Can be continuously upgraded (by adding weight).

4. Low maintenance.

Free Weights. Disadvantages.

1. Needs very qualified instruction to understand correct lifting procedures.

2. Can never be done unsupervised or unattended.

3. Safe lifting conditions (floor, mats, non slip).

4. Time in setting up the desired weight for training loads.

5. Limitations in usage of space.

Machines. Advantages.

1. Needs very limited understanding of the way the machine works.

2. Once the exercise is explained limited supervision needed.

3. A maximum number of stations (different exercises) in a minimum amount of space.

4. One coach can supervise numerous players working on one multi-gym.

Machines. Disadvantages.

1. Does not necessarily build a balanced physique as the machine does all of the work in
balancing the load (usually around a central pivot).

2. According to availability, can require a lot of space, if individual machines are used instead
of a multi gym.

3. No real understanding of correct lifting procedures necessary to execute the lift.

4. Very high maintenance.

There are a number of other “discussions” concerning the use of weights (either free or machine).
As this section is about strength it is vital to understand how to do that.

To gain strength remember. Increases in muscle size and strength don’t occur while you’re
training, they occur during the rest period between workouts. This is when your muscles recover
and rebuild, gradually becoming bigger and stronger. The recovery process takes at least 48 hours.
To gain strength 3 sets of 8/10 repetitions is the recommended dosage, the initial phase is a
learning curve to find out what amount of weight is required. The player should with maximum
intensity just about be able to do the required number of repetitions. If he can do them easily,
add weight, if he cannot achieve the desired number, remove weight.
To gain the best result work on one body part at a time, complete the desired sets before moving
on to the next station. Avoid (for strength development) circuit type training.
The rest periods in between sets, and different exercises are individual and should be left to the decision of each participant.
Progressive resistance training more so than any other form of work is not competitive, it is the
player against himself, trying to improve his PB (personal best). Each player has unique levers
and limb lengths, and because of this has differing pulling or pushing capabilities.
Full range of motion is an important component of proper form. Each exercise should be taken
through the complete range of joint movement in a slow controlled manner, with emphasis placed
on the completely contracted position. If a weight is so heavy that you have to jerk, bounce or
swing to get it to the top of the movement, it’s too heavy. Your form is compromised. Full-range
of motion movements contract and strengthen the muscle you’re working (the prime mover) and
stretch the opposing (antagonist) muscle. This contributes to both muscle strength and joint flexibility.
Safe training for children.

To be safe, children between the ages of 6 and 12 should not participate in any kind of strength training programs that use dumbbells or barbells, or machines. Bodyweight exercises (such as sit-ups, pushups
and chins) are ideal at this age since they are fun and a great way to build strength, endurance, motor coordination and balance, with no external weight bearing loads.