BASIC STRENGTH

In order for any soccer athlete to be peak condition they must start with a basic level of strength.

Strength is the base to any conditioning, power or speed training.  Strength is the first thing any soccer athlete needs to build.

Any soccer athlete starting a new program will returns in their effort usually within the first four weeks of “working out”. The reason for this is the increase in nerves that wake up and work to get the muscles to contract. Generally there is minimal muscle growth. That will happen as the program progresses.

REPS SETS REST TEMPO

Reps are the amount of times you perform the exercise.

Sets are the number of reps done at one time

Tempo is the amount of the specific movement of the exercise

Rest is the amount time between taken between sets. It is the recovery time.

For example you may be given the squat exercise to do for 3 sets of 10 reps with a tempo of 3-1-2 and rest 90 seconds.

In this example you perform 10 squats. Each squat is done for account of 6=> lower for a count of 3 – hold for a count of 1 – rise for a count of 2. Recover/ Rest for 90 seconds after the last rep.

Most strength and conditioning programs are divided into either 3 or 4 stages.

Stage 1: Hypertrophy – in this stage the goal is to increase muscle size. The bigger the muscle the easier it is to build strength  (a good program will avoid bulk). Moderate weight is used for this with 8-10 reps, 3-4 sets.

Stage 2 Strength – in this stage heavy weight is used with fewer reps -3-6 with 3-6 sets and longer recovery.

Stage 3 Power – In this stage either light or heavy weight is used with an emphasis on speed of the exercise. Reps may be 3-6 with sets of 3-6.

Sage 4 Endurance – In this stage light to moderate weight is used with 12-15 reps and 2-3 sets.

It is important to develop basic strength before any of the other steps.