Free personalized workout plan

Strength for Soccer 1.0

By Pedro Bernardes

Experience

Beginner (1-2 years)

Days per week

1 day

Time

107 minutes

Genders

Female, Male

Goals

Athletic Performance (Female | Male)
Gain Strength (Female | Male)
Description

Soccer is a sport characterized in general by fast and intermittent sprints, direction changes, kicks and passes for long periods of time with "active rest" in between.This workout will help you

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Equipment

Bodyweight, Cable, Machine, Smith Machine

Average Exertion

50%

Average Cardio Intensity

20%

Workout Type

Full Body

Experience

Beginner (1-2 years)

Time

107 minutes

Genders

Female, Male

Days per week

1 day

Goals

Athletic Performance (Female | Male)
Gain Strength (Female | Male)
Description

Soccer is a sport characterized in general by fast and intermittent sprints, direction changes, kicks and passes for long periods of time with "active rest" in between.This workout will help you

Show More

Equipment

Bodyweight, Cable, Machine, Smith Machine

Avg Exertion

50%

Workout Type

Full Body

Avg Cardio Intensity

20%

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.


ExerciseSetsRepsRestNotes
1. Narrow Smith Machine Squat3 sets14, 12, 10 reps60s
2. Seated Leg Curl3 sets12, 10, 8 reps60s
3. Leg Extensions3 sets12, 10, 8 reps60s
4. Thigh Abductor3 sets12, 10, 8 reps60s
5. Thigh Adductor
Thigh Adductor
3 sets12, 10, 8 reps60s
6. Machine Row3 sets12, 10, 8 reps60s
7. Smith Bench Press3 sets12, 10, 8 reps60s
8. High Pulley Overhead Tricep Extension
High Pulley Overhead Tricep Extension
3 sets12, 10, 8 reps60s
9. Plank3 sets60, 50, 40s60s
10. Cable Twist
Cable Twist
3 sets14, 12, 10 reps60s
Each side, with no rest between.
11. Hyperextension
Hyperextension
3 sets14, 12, 10 reps60s

Date Created: 2/8/19, 7:44 PM


Last Updated: 9/12/20, 9:37 PM

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