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Physiological effect: Morphological gains. Increase in muscle strength by recruiting more muscle fibers, resulting in the development of stability and balance.
Training characteristics: Full body workout to increase major muscle intra and inter coordination for specific tasks and muscles for Soccer.
Tempo: 2''/2'' (Concentric and Eccentric parts of the movement)
Rest between workouts: 24 to 48 hours
Increase load on 2 and 3 Set.
Exercise | Sets | Reps | Rest | Notes |
---|---|---|---|---|
1. Narrow Smith Machine Squat | 3 sets | 14, 12, 10 reps | 60s | |
2. Seated Leg Curl | 3 sets | 12, 10, 8 reps | 60s | |
3. Leg Extensions | 3 sets | 12, 10, 8 reps | 60s | |
4. Thigh Abductor | 3 sets | 12, 10, 8 reps | 60s | |
5. Thigh Adductor![]() | 3 sets | 12, 10, 8 reps | 60s | |
6. Machine Row | 3 sets | 12, 10, 8 reps | 60s | |
7. Smith Bench Press | 3 sets | 12, 10, 8 reps | 60s | |
8. High Pulley Overhead Tricep Extension![]() | 3 sets | 12, 10, 8 reps | 60s | |
9. Plank | 3 sets | 60, 50, 40s | 60s | |
10. Cable Twist![]() | 3 sets | 14, 12, 10 reps | 60s | Each side, with no rest between. |
11. Hyperextension![]() | 3 sets | 14, 12, 10 reps | 60s |
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