Three Soccer Weight Training Tips

By implementing these soccer weight training tips you should be able to reduce the likelihood of injury as well.

The set is done when technique is done

Here is the scenario. You have in your strength program 4 sets of 6 repetitions of the squat. As you approach repetition number three of set four your technique breaks down. Your technique has broken down to the point where your back is rounded. Do you finish the six repetitions or do you stop when your back became rounded? If you answered stop when your back is rounded you are correct. When technique breaks down it is always more important to stop than reaching the target number of repetitions. Safety is the most important factor.

Lift movements not muscles

As athletes we have the charge to be better at our sport. We want to perform optimally by making movements effectively and efficiently. To me it makes sense to train in a way that will have the greatest carryover to the field. I am sure you agree with that premise. This is called functional training. A lot of the old school “train the muscles” mentality should be thrown out. Keep the new school “train movements” mentality. Here are some examples of exercises that are less movement specific and some that are more are movement specific. You should by and large go with the “More” option.

• Less-Leg extension More-Squat
• Less-Leg curl More-Single Leg Dead lift
• Less-Lateral raises More-Dumbbell shoulder press

Frequently muscle specific exercises are associated with isolating a single muscle. The bicep curl is an example of a muscle specific exercises. Movement specific exercises should are frequently known for working multiple muscle groups at the same time. Movement specific should also be thought of as a “movement” not training a muscle. For example, don’t think I want to train my chest, think I want to train the horizontal pushing movement. Here are some scenarios to think about:

• No- Shoulders Yes- Vertical Pushing
• No- Chest Yes-horizontal pushing
• No-Back Yes-Horizontal pulling
• No-Traps Yes-Vertical Pulling

These scenarios should help you understand how to approach weight lifting. If you think muscle you will end up doing exercises like chest flies, instead you could be doing a push up. Which of these two exercises has more value? The push up.

Machines vs. Free Weights

Machines provide an artificial stability that does not exist on the soccer field. That artificial stability reduces the training effect on stabilizers. Exercises should closely mimic on the field movements for a better carryover to the field. Many machines train you in one plane of motion, whereas real life soccer games happen in all three planes of motion. If you solely rely on machines you lose the injury prevention aspects free weights provide by utilizing stabilizing muscles and training in those additional planes.

Should you still use machines if all you have is machines? I think it is better to lift with machines than to not lift at all. But if you have free weights available use them instead.