Strength for Soccer 2

By Pedro Bernardes

Experience

Intermediate (2-3 years)

Time

75 minutes/day | 4 days/week | 4 weeks

Good for

Women's Athletic Performance, Men's Athletic Performance, Women's Gain Strength, Men's Gain Strength

Equipment

Barbell, Bodyweight, Cable, Dumbbell, Exercise Ball, Machine

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 keep in shape for the activity so you can perform better and avoid injuries.

Your legs, feet and torso will do much of the work, your knees, feet and heels will suffer great loads and impacts which means you have to have lots of stability in your lower limbs and core. Your arms sometimes will be used to throw the ball.

To gain strength is to develop the ability to support and move higher loads than before by recruiting more muscle fibers and to use them more effectively for a short period of time.

Workout Overview

Day 1: Leg day

Day 2: Upper Limbs and Core

Day 3: Rest

Day 4: Leg day

Day 5: Upper Limbs and Core

Day 6: Rest

Day 7: Rest

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 split 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, 3 and 4 Set.

Leg day

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Exercise	Sets	Reps	Rest
1. Narrow Stance Squats Narrow Stance Squat by Renaissance Periodization With Dumbbells	4	14 12 10 8	60s
2. Leg Curl (on stability ball) Swiss Ball Hamstring Curl by Hybrid Fitness	4	12 10 8 6	60s
3. Single-Leg Leg Extension Single Leg Extensions by Avid Fitness Each side, with no rest between.	4	12 10 8 6	60s
4. Dumbbell Alternating Side Lunge ▶ Each side, with no rest between.	4	12 10 8 6	60s
5. Smith Machine Calf Raise CALF - Smith Machine Calf Raise - G.A.M.E (HD) by G.AM.E. - GAMES ANIMES MANGÁS EXERCÍCIOS	4	12 10 8 6	60s
6. BOSU Ball Single-Leg Balance Bosu ball single leg balance by Brooks Kirkpatrick Each side, with no rest between.	4	60 50 40 30	60s
7. Cable Hip Adduction Cable Hip Adduction by Healthfx Physiotherapy Each side, with no rest between.	4	12 10 8 6	60s

Upper Limbs and Core

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Exercise	Sets	Reps	Rest
1. Cable Row Standing Cable Row - Standing - Wide Grip by Nick O'Brien	4	12 10 8 6	60s
2. Dumbbell Bench Press Dumbbell Bench Press by Lance Goyke	4	12 10 8 6	60s
3. Barbell Lying Triceps Extension (Skullcrusher) Barbell skull crusher- perfect technique! MPT by Travis Pantelic With Barbell	4	12 10 8 6	60s
4. Upright Barbell Row ▶	4	12 10 8 6	60s
5. Exercise Ball Plank How to Do Front Plank on Exercise Ball \| Ab Workout by Howcast	4	60 50 40 30	60s
6. Lying Floor Leg Raise Lying (Floor) Leg Raises by Coach Bobby Bluford	4	14 12 10 8	60s
7. Cable Twist Cable Oblique Twist (Exercises.com.au) by Exercises.com.au Each side, with no rest between.	4	14 12 10 8	60s
8. Romanian Deadlift Romanian deadlift RDL by FreeMyBody77	4	14 12 10 8	60s

Leg day

Scroll to top

Exercise	Sets	Reps	Rest
1. Narrow Stance Squats Narrow Stance Squat by Renaissance Periodization With Dumbbells	4	14 12 10 8	60s
2. Leg Curl (on stability ball) Swiss Ball Hamstring Curl by Hybrid Fitness	4	12 10 8 6	60s
3. Single-Leg Leg Extension Single Leg Extensions by Avid Fitness Each side, with no rest between.	4	12 10 8 6	60s
4. Dumbbell Alternating Side Lunge ▶ Each side, with no rest between.	4	12 10 8 6	60s
5. Smith Machine Calf Raise CALF - Smith Machine Calf Raise - G.A.M.E (HD) by G.AM.E. - GAMES ANIMES MANGÁS EXERCÍCIOS	4	12 10 8 6	60s
6. BOSU Ball Single-Leg Balance Bosu ball single leg balance by Brooks Kirkpatrick Each side, with no rest between.	4	60 50 40 30	60s
7. Cable Hip Adduction Cable Hip Adduction by Healthfx Physiotherapy Each side, with no rest between.	4	12 10 8 6	60s

Upper Limbs and Core

Scroll to top

Exercise	Sets	Reps	Rest
1. Cable Row Standing Cable Row - Standing - Wide Grip by Nick O'Brien	4	12 10 8 6	60s
2. Dumbbell Bench Press Dumbbell Bench Press by Lance Goyke	4	12 10 8 6	60s
3. Barbell Lying Triceps Extension (Skullcrusher) Barbell skull crusher- perfect technique! MPT by Travis Pantelic With Barbell	4	12 10 8 6	60s
4. Upright Barbell Row ▶	4	12 10 8 6	60s
5. Exercise Ball Plank How to Do Front Plank on Exercise Ball \| Ab Workout by Howcast	4	60 50 40 30	60s
6. Lying Floor Leg Raise Lying (Floor) Leg Raises by Coach Bobby Bluford	4	14 12 10 8	60s
7. Cable Twist Cable Oblique Twist (Exercises.com.au) by Exercises.com.au Each side, with no rest between.	4	14 12 10 8	60s
8. Romanian Deadlift Romanian deadlift RDL by FreeMyBody77	4	14 12 10 8	60s

Strength for Soccer 2

Workout Overview

Week 1

Week 1

Leg day

Upper Limbs and Core

Leg day

Upper Limbs and Core

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