Strength Training for Soccer Players (Detailed Program)

Messi. Ronaldo. Ronaldinho. Zidane. All the best players in the world have one thing in common. They possess incredible strength. Whether it's withstanding tackles, shot power, or contesting a header, it takes more than just skill to be a great soccer player, it takes strength. This makes a soccer weight training program imperative for you or your team. So what's this weight training all about?

Strength training for soccer involves a set of fitness regimens specifically designed to enhance the strength, agility, and power of soccer players. Strength training routines include weightlifting, powerlifting, and several other movements. What sets this apart is that it's custom made for soccer players and tailored to meet their physical needs.

Strength training for a boxer will build up your muscles with an emphasis on punching power, but that's not exactly useful for a soccer player. So it's important to design a training program specifically meant for soccer players. It optimizes the efficacy of the routine.

So why should you even bother doing any soccer strength training program? What's the big deal about it?

One of the most important skills every soccer player must possess or develop is body control. Your first touch, ability to change direction or accelerate, and your mentality are all must haves in a soccer player. Strength training involves workouts that don't just build your muscle, but also help you build balance and body control.

This makes strength training imperative for you if you're a soccer player or for your team if you're a coach. No wonder all teams have a fitness coach. They recognize that tactics aren't everything, and that physical condition is just as important.

In his playing days, Brazil's Juninho was known for his shot power. Whenever he lined up a shot, goalkeepers would be cowering between the sticks. That kind of ability doesn't come without strength training. Strength training develops your muscles and the stronger you are, the more powerful your shots, throw-ins, goal kicks, and general game play. When you combine strength and speed, that gives you power.

Have you ever seen a soccer player score with a bicycle kick? Wayne Rooney scored one in the Manchester derby and it's still a beautiful goal to watch. That goal took an insane amount of athleticism to pull off, and not every soccer player can do it. In building athleticism, strength training is irreplaceable. It helps you run faster, helps you develop those quick and tricky body movements to fool your opponent, and it increases your flexibility to allow you to pull Rooney-esque goals.

The stronger and more athletic you are, the less your chances of getting injured. Soccer players get injured when they can't take a certain amount of stress on their muscles. Two main ways of getting injured are impact hits and tired muscles. Strength training solves both of them.

Impact hits get you injured when you can't resist the force generated in that hit. If you train regularly and build muscle strength, it'll be much easier absorbing those hits. Tired muscles happen when you've overworked or overstretched your muscles so much they fall apart. Strength training helps you avoid that by loosening up your muscles and building up endurance.

Often ignored, muscle recovery is a super important part of maintaining fitness for soccer players. After 90 minutes of running around, a player's muscles must be able to rest and recover in time for the next game. Failure to do that will result in injury from tired muscles, as we saw in the previous paragraph. Strength training helps you avoid that because a strong, fit, and well conditioned body is able to heal itself much faster than an unfit body.

This applies not just to soccer players, but also to anyone doing strength training. You have to pay attention to your diet, or you might be wasting your time. This is why alongside a fitness coach, every team should have a nutrition expert. If you can get your diet and training routine spot on, the effectiveness of your workout will grow exponentially.

Another major thing that influences a soccer player's training routine is their specific weakness. At the beginning of his career, Messi was a talented but fragile young player who everyone worried might not play long enough because of his fitness issues. In December, 2022, Messi won the world cup at the age of 35 to cement his place as the greatest soccer player of all time. How?

He put in deliberate effort to toughen his muscles and avoid injury. He specifically targeted his weaknesses so he knew exactly which muscles to target and what workouts to do.

Some coaches are more fitness driven than others. When Antonio Conte first took over Tottenham Hotspurs, images of their first training session showed the Spurs players nearly fainting from the brutal endurance training the Italian coach had set out for them. To people who know Antonio Conte and are familiar with his playing style, this was not a surprise. The one thing he wants from his players is constant running.

Not every coach is like Antonio Conte, though. Some coaches prioritize technical ability more than physical training, and it will reflect in their training routines. For coaches like this, it's up to the players to individually work towards getting stronger.

It's all good knowing why you need strength training as a soccer player, but you might not know which workouts to do or in which order. Lucky you, I found an amazing workout program that covers a six month period. If you follow this program and complete the entire six months, you would be in peak physical condition and ready to get on the pitch. Prepared by John Cissik, a fitness expert who works with athletes from different sports, here is your off-season strength and conditioning soccer workout plan. 

When you hear strength training, you know free weights have to be part of it. Free weights are perhaps the most commonly used strength training equipment, and for good reason. There are three major types of free weights, each with specific advantages.

The barbell is made for building maximum strength and muscle mass. Weight lifting for soccer players is important and the barbell is the primary equipment for that. The dumbbell is also awesome for weight lifting, but it focuses more on selective development. You can focus on one arm at a time and target a smaller set of muscles. The kettlebell is the third type of free weight and it primarily helps you develop explosive power in your arms.

Each of these free weights do jobs that are different but all essential to strength building. A set of each would do you much good.

You can't have a soccer weight lifting program without a power rack. In every gym you enter, the power rack is a mainstay. It's a massive piece of gym equipment that allows you to do barbell exercises. A power rack provides safety as you workout, acting as a spotter for you. It also allows you to be flexible and do different workouts that target your whole body. A power rack makes your workout safer and more effective. It's truly a no brainer.

As a soccer player, the most important part of your body is your leg. Your legs need to be strong and powerful so you can be the best on the pitch. Leg press is, therefore, one of the best workouts for soccer players. It targets your legs specifically to build muscle mass, increase endurance, and develop power. Leg press isolates your leg for training as opposed to squats which also put pressure on your core and spine. So if you're new to weightlifting or you've hit a plateau in your journey, leg press might be beneficial in helping you build up some stability in your legs to help you lift better. 

We have yet another leg workout machine in the leg curl machine. Leg curls are good for improving your balance, stamina, and overall leg strength. They target your hamstring and calf muscles as you go up, and activate your glutes and thighs on the way down. Well conditioned legs are a big boost to any soccer player because if your legs give way, there's no playing soccer for you.

The leg curl machine is easy to master and it provides for an effective workout. It's a soccer weight lifting workout, but unlike free weights, it targets your legs.

Here are some other equipment that would be helpful to have around:

• Rowing machine
• Medicine balls
• Resistance bands
• Pressing bench

Absolutely, yes! Weight training helps soccer players develop muscle strength and explosive power. It also improves balance, flexibility, and endurance.

Soccer players use the gym more during preseason. When the season starts, the aim is to maintain the fitness they've built up. 2-3 gym sessions per week is usually enough for that.

Yes, unless your knees are particularly prone to injury and unable to take the stress. Otherwise, it helps to develop every part of your body.

Weight training for soccer players is quite effective at developing athleticism, power, strength, and endurance. This makes it an absolute imperative for you if you want to be good at playing soccer. Follow the program in the article with slight variances depending on your specific situation and you should be raring to go in no time.

Now let me hear from you. What are your specific weaknesses as a soccer player? Did any of the workouts pique your interest? Is there anything I forgot to mention? Let's talk in the comments.

Also read:

• Strength Training for Football Players
• Strength Training for Sprinting
• Strength Training for Baseball Players
• Strength Training for Wrestlers
• Strength Training for Runners
• Strength Training for Cyclists
• Strength Training for Kayaking

References:

• How To Do The The Single-Arm Dumbbell Row // BarBend: https://barbend.com/dumbbell-row/#HOW
• How To Do The Dumbbell Bench Press // BarBend: https://barbend.com/dumbbell-bench-press/#1
• How To Do The Romanian Deadlift // BarBend: https://barbend.com/romanian-deadlift/#7
• How to Do a Military Press With Perfect Form // Men's Health: https://www.menshealth.com/fitness/a25333223/military-press-form/
• 10 Medicine Ball Moves to Tone Every Muscle in Your Body // HealthLine: https://www.healthline.com/health/fitness-nutrition/medicine-ball-workout
• How You Should Eat for Weight Training // Very Well Fit: https://www.verywellfit.com/meal-timing-for-weight-training-3498426
• Off-Season Strength and Conditioning Soccer Workout Plan // Stack: https://www.stack.com/a/off-season-soccer-conditioning/
• The Best Full-Body Workout You Can Do In The Squat Rack // BarBend: https://barbend.com/full-body-squat-rack-workout/