expert tips / exercise / train like an athlete: soccer workout routine
In order to be a great football player, you must follow a training plan that will be specific to the game of football.
football is played as an explosive sport; plays usually last between 2 and 15 seconds. in most cases all the strength and power is put into a few shots and then you have a chance to rest and do it again.
For this reason, in this program you will focus on strength training 3 days, explosive movements one day and plyometrics the other day. we will also focus on high intensity bursts and build the strength to do so throughout the game. By breaking up your training in this way, you can reach your peak physical performance when you hit the soccer field.
This football workout is sure to shred your body and give you the ideal look of an NFL running back. It will help you reduce your body fat, increase muscle mass and improve sports performance. This routine should probably not be used during peak seasons as it can be too taxing on your body and central nervous system, which could result in overtraining, fatigue, and potential injury.
Furthermore, before starting any of the workouts, you should always incorporate a proper warm-up consisting of mobility work, activation exercises, dynamic movements and some intermittent running
train like an athlete: summary of your week
- 3 days of strength training (upper, lower and full body)
- 1 day of speed and agility work
- 1 day of plyometrics
Monday – upper body strength
See also: Matt Hasselbeck – ESPN Press Room U.S
Tuesday – lower body strength
Wednesday – speed & agility
Thursday – steady state cardio
Friday – plyometric exercises
Saturday – full body explosive strength
Sunday – break
train like an athlete: your football training plan
upper body strength training
- bench press (4 sets of 10, last set to failure)
- incline dumbbell bench press (3 sets of 8)
- military press (3 sets of 8-10)
- shrugs (3 sets of 20)
- cable crossovers (3 sets of 6-8)
- dumbbell flyes (3 sets of 8)
- alternating dumbbell curls (3 sets of 8-10)
- triceps dips (3 sets of 10)
- skullcrushers ( 3 sets of 6-8)
lower body strength training
do all lower body workouts in 3 sets of 10-12 reps.
- deadlifts (change every two weeks from straight leg and regular/conventional type)
- lying leg curls
- calf raise
speed & agility functional soccer training
Do 3 sets of each to focus on high-intensity sprints.
- 10m sprints
- 25m sprints
Continue your sprint training with a longer distance sprint.
- 400m sprint x 1
- agility ladder – push up – sprint: run the agility ladder (outside to inside each box, finish with 5 push-ups, then jump to run 10m) do this 5 times.
functional training to improve the vertical jump
- jump and reach – while standing, crouch and jump to reach something above you. it is recommended to do it with a weight vest.
steady state cardio
This is the second lightest workout of the week, so keep your heart rate up and do some steady cardio. you’ll focus on your conditioning by doing steady cardio for 30 to 60 minutes (depending on your fat loss goals).
do 3-4 sets of each
- single leg jumps: squat and jump up x 10 with each leg
- forward jumps: while standing, squat and jump forward as far as possible . x10
- pop squats x 20
- burpees with pushup x 20
- box jumps x 10
full body explosive strength
do these exercises for 3 sets each (aim for around 8 reps unless otherwise noted)
- power cleans
- box jumps
- medicine ball throw situps (against a wall/net or with a friend x20)
- push-ups to box jump (x10)
- weighted incline situps (x15)
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