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Strength for Soccer 1.0
Week 1
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.
Day 1
Scroll to top| 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 |
Date Created: 2/8/19, 7:44 PM
Last Updated: 9/12/20, 9:37 PM
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