The three main phases of
Strength Training Series required for soccer include Anatomical Adaptation (AA), Maximum Strength (MxS) and conversion to Power/Power Endurance (P/PE). Ideally, a trainer would have the opportunity to create an annual plan and sufficiently manipulate the degree to which the phases are stressed. Unfortunately, most strength professionals or personal trainers often have only two to three months to train a team for strength. After all, most of the teams are made up of young boys and girls who play soccer during the summer months and there simply isn't time to effectively manipulate the phases. In essence, trainers are forced to use science in the absence of time and a lack of equipment.
Weight lifting basics:
Perform a warm up consisting of light aerobic exercise and dynamic stretching before starting a strength training session. Lift with a smooth and even rhythm. Pause for a second at the top of the lift and then lower the weight in a controlled manner. Remember to breathe.
Most people find it easiest to breathe out on the exertion or the actual lift and breathe in as the weight is lowered or returned to the starting position. Increase the weight gradually over time as the exercise becomes easier and easier. Once you can comfortably perform the set number or repetitions increase the weight by the smallest amount i.e. 2.5kg or 5lbs. For bodyweight exercises such as push ups and crunches increase the number of repetitions as the weight cannot be increased.
The Benefits of Strength Training
Increased speed and acceleration
Improved agility - stopping, starting, turning and decelerating
Greater ability to hold the ball up and resist challenges
Increased jumping power to win more headers, score more goals and make more saves
Reduced risk of injury both chronic and acute
Superior kicking power greater range of passing, more powerful shots
More forceful tackles, less prone to injury
Greater short-term endurance
FOUNDATIONAL strength training benefits:
To prepare the joints, muscles, ligaments and tendons for more intense work in subsequent phases
To strengthen underused stabilizer muscles
To balance the right and left side of the body
To redress the balance between the flexors and extensors soccer players, for example, are notorious for having over-developed quads from repetitive kicking actions (which may account for the prevalence of hamstring injuries in the game).
This phase should also heavily emphasize developing strength and power in the muscles of the trunk region.
Remember that although a strength program should get progressively harder, it does so in a series of peaks and troughs. Don't try to increase the weight every single session. Use a buddy/partner when using free weights. For more details
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