Soccer Players: Weight Training & Lifting Routine
Day 1
Legs - Quads, Hamstrings, Glutes and Calves
Leg day is usually the most popular day in the weight room for soccer players. The higher rep range of twelve does two things. It helps keep players from adding too much mass to their legs, which would slow them down, and it creates muscular endurance. The exercises should be done with lighter weights so that sets can be completed quickly. This weight training session should be done with one minute between sets and two minutes between exercises to keep up the tempo and the heart rate of the soccer player.
Speed squat - 3x12
Dumbbell side lunges - 3x12
Leg extension - 3x12
Leg curl - 3x12
Stiff leg dead lift - 3x12
Calf raises - 3x15
Day 2 - Off
Day 3
Push - Chest, Shoulders, Triceps
Sometimes shoving matches happen down in the box and the soccer player with the strongest chest and shoulders will win out. Weight training the upper body will also keep proportion to the lower body so that the soccer player is a well rounded and strong athlete. Weights used should be heavy and challenging so as to build up strength in the shoulders and chest.
Bench press - 3x10
Dumbbell incline press - 3x10
Dumbbell shoulder press - 3x10
Push press - 3x10
Standing dumbbell triceps extension - 3x10
Skull crusher - 3x10
Day 4 - Off
Day 5
Pull - Back, Biceps, Forearms
Much of the core strength of the body can be found in the back. Strength from the legs won't translate to the rest of the body without it. A strong lower back from dead lifts will also help with speed and vertical leap in the soccer player. Back and bicep work should also be done with heavy weights to promote strength increases and balance the chest and triceps. Solid back weight training will also help improve the posture of the athlete.
Dead lift - 3x10
Barbell row - 3x10
Dumbbell shrugs - 3x12
Lat pull down - 3x10
Dumbbell bicep curl - 3x10
Reverse curl - 3x10
Day 6 - Off
Day 7 - Off
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9 Comments
Post a Commentwould there be anyway to condense this down into 2 sessions per week?
"you'll be able to gain legs fine doing normal outdoor activities, if you get your legs too built you'll reduce speed."
Playing soccer or other activities is not enough to cancel out leg day at the gym. In fact, like the article suggests, doing legs at the gym (higher reps won't increase mass) should be a priority for these types of athletes if they want to improve and become better players.
so im going to start using this every week.. but i was wondering also if this would help me lose some fat weight? cause i need to get a better muscle to fat ratio
thanks so much for this article, its great
i personally feel like as a soccer player you should be incorporating as much core as possible, i'm more of a fan of dumbel press on medicine balls and military push ups while incorporating legs in occasionally. you'll be able to gain legs fine doing normal outdoor activities, if you get your legs too built you'll reduce speed.
I will certainly pass this link on to my friend with a daughter in soccer.
OK great
I have lost five pounds and kept it off tor 2 weeks. we are anxiouly awaiting while we play the new "Total Gyn" Hippeeeeeeeeeeee
Well 90% of how you look comes from diet, you'll have to get that right before you'll see any progress with the Total Gym. Let me think on it and I'll send you a workout to use with your new equipment.
Hey Bobbi,
I like your articles and they are very encouraging. I have question for you, you know the "Total Gym" exercise equipment that Chuck Norris endorses. Well we bought one at Christmas and have set a goal to lose weight and inches. Do you have a low intensity work out for this device? If you do it would greatly be appreciated. My husband and I are very much over weight and varying in our atheletic skills so plz go easy on us. We dont want to be runway models or bodybuilders just fit looking.