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Strength for Soccer 2

By Pedro Bernardes

Intermediate (2-3 years)
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
Barbell, Bodyweight, Cable, Dumbbell, Exercise Ball, Machine

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.   

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Workout Overview

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.

Date Created: 2/10/2019, UTC

Last Updated: 2/13/2020, UTC

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