Resistance Training Program for a Soccer Athlete

Running Head: Resistance Training 1
Resistance Training Program for a Soccer Athlete
Name
Course
Institution
Date

Resistance Training 2
Resistance Training for a Soccer Athlete.
For Soccer athletes, resistance training is an integral and crucial part of their training
program. In resistance training an athlete moves limbs against a sort of resistance that is
provided by their own body weight, gravity or equipment (Franco-Márquez et al., 2015). The
training takes into consideration a player's strengths and weaknesses and playing position.
Resistance training improves the strengths and endurance as well as the power and stability of
a soccer player. In this paper, we will develop a resistance training program for soccer
athletes.
Highly trained soccer players require developed neuromuscular functions for high
performance (Silva et al.,2015). The training procedures used in this program will include,
dumbbell press, chest press, dumbbell for the chest stabilization; front raise, upright row and
side lateral raise for shoulders; triceps kickbacks, biceps curls, triceps press-downs on pull-
down machine for arms. To improve the back fitness, pull-down, cable row, and bent-over-
row will be essential (Haleva, 2020). For strengthening abs crunches are effective. Knee-
drop crunches are essential for strengthening oblique muscles found on either side of the
abdomen. Other essential exercises include leg extensions for flexibility, curls and leg press
on the machine, and squats (Özdal, 2016).

Resistance Training 3
Stabilization Endurance Program.
Phase 1: Day 0ne Stabilization Endurance Training Program
Repeat
s
Sets
No.
Tempo
Level
Intensit
y
Rest-
Interval
Exercise Selected
Flexibility 1 3 Moderate N/A N/A SMR :(Calves,
lats, Hip)
Static :(flexors,
Quads)
Core 15 3 Slow N/A 0s Prone Iso-Abs
(plank
Balance 16 3 slow N/A 0s Ball Bridge
Plyometric 5
5
2
2
slow
slow
N/A 0s Single-leg Med
Ball Chop
Multi-planar Jump
SAQ 2 3
2
3
2
Slow N/A 30s
30s
30s
30s
Arm action
kneeling
M Drill
Foot work-2 leg
Figure-8
Resistance 12
12
2
2
Slow
Slow
55% 0s
60s
Multiplanar step-
up curl and press
Single leg squat
touchdown.
hase 1: Day Two Stabilization Endurance Program
Repeats Sets No. Tempo Level Intensity Rest-Interval Exercise
Selected
Flexibility 1 3 Moderate N/A N/A SMR :(Calves,
lats, Hip)
Static :(flexors,
Quads)
Core 15 3 moderate N/A 0s Prone Iso-Abs
(plank
Balance 16 3 Moderate N/A 0s Ball Bridge
Plyometric 5
5
2
2
Moderate
Moderate
N/A 0s Single-leg Med
Ball Chop
Multi-planar
Jump
SAQ 2 3
2
3
2
Moderate N/A 30s
30s
30s
30s
Arm action
kneeling
M Drill
Foot work-2 leg

Resistance Training 4
Resistance 12
12
2
2
Fast
Fast
55% 0s
60s
Multiplanar
step-up curl and
press
Single leg squat
touchdown.
Strength Endurance
Strength endurance training has longer rested periods and the less repeats while using
the most weigh (Kobal et al., 2017). The aim of this training is to build strength by lifting
heavy equipment and for fewer repetitions.
Phase 2: Day One Strength Endurance Training Program
Repeats Superset Sets No. Tempo Level Intensity Rest-Interval Exercise
Selected
Flexibility 30s
30s
1 2
2
moderate N/A 0s
30s
SMR :(Calves,
lats, Hip)
Static :
(flexors,
Quads
Core 4 (60s) 1 2
3
moderate N/A 30s
60s
Planks
Abdominal
crunch
Balance 6 1 4
2
Moderate N/A 0s
45s
Ball Bridge
Dumbbell
thresher
Plyometric 4
5
1 2
2
moderate N/A 0s
45ss
Multiplanar-
Jump
w/Stabilization
Single leg med
ball Chop
SAQ 8
1
2
2
2
2
Moderate N/A 0s
0s
0s
60s
Wall Drill
L.E.F.T Drill
M-Drill
Speed-Ladder-
2
Resistance 15 1 2
2
2
Moderate 80% 0s Push-ups
Dumbbell
Rows
Walking
Lunges

Resistance Training 5
Phase 2: Day Two Strength Endurance
Repeat
s
Superset Sets
No.
Tempo
Level
Intensity Rest-
Interval
Exercise Selected
Flexibility 30s
30s
1 2
2
Fast N/A 0s
30s
SMR :(Calves,
lats, Hip)
Static :(flexors,
Quads
Core 4(60s)
15
1 2
3
Fast N/A 30s
60s
Planks
Abdominal
crunch
Balance Until
fatigue
1 4
2
Fast N/A 0s
45s
Ball Bridge
Dumbbell
thresher
Plyometric 4
5
1 2
2
Fast N/A 0s
45ss
Multiplanar
Jump
w/Stabilization
Single leg med
ball Chop
SAQ 10min 1 2
2
2
2
Fast N/A 0s
0s
0s
60s
Wall Drill
L.E.F.T Drill
M-Drill
Speed-Ladder-2
Resistance 15 1 2
2
2
Fast 80% 0s
60s
Push-ups
Dumbbell Rows
Walking Lunges
Phase 3: Hypertrophy Training

Resistance Training 6
Hypertrophy exercise is for muscle building and utilizes lighter weights with more
repetitions and less rest time. The training causes metabolic stress to muscles that repair by
increasing in size when the player rets and eat (Krieger, 2010). High repetition number
stimulate breaking point. Below is a program for hypertrophy training.
Phase 3: Day One Hypertrophy Training
Repeats Sets
No.
Tempo
Level
Intensity Rest-
Interval
Exercise
Selected
Flexibility 7
7
2
2
2s hold N/A N/A SMR :(Calves,
lats, Hip)
Static :(flexors,
Quads)
Core 10
45s
45s
3
3
3
Medium
Medium
medium
N/A 50s Abdominal
crunch
Front plank
Side plank
Balance 5
5/leg
To
fatigue
3
3
3
Medium
Medium
Medium
N/A 50s Dumbbell
thresher
Split Leg goblet
Squat
Pull-ups
Plyometri
c
8 2 Moderate
moderate
N/A 50s Split Squat jump
Depth jumps
SAQ 4 4 Fast N/A 50s Wall Drill
L.E.F.T Drill
M-Drill
Speed-Ladder-2
Resistance 6 2 moderate 75% 0s
0s
0s
0s
Cable row
Push-ups
Dumbbell Rows
Walking Lunges
Phase 3: Day two Hypertrophy resistance training
Repeats Sets
No.
Tempo
Level
Intensit
y
Rest-
Interval
Exercise Selected
Flexibility 7
7
2
2
2s hold N/A N/A SMR :(Calves, lats, Hip)
Static :(flexors, Quads)
Core 10
45s
3
3
Medium
Medium
N/A 50s Abdominal crunch
Front plank

Resistance Training 7
45s 3 medium Side plank
Balance 5
5/leg
To
fatigue
3
3
3
Medium
Medium
fast
N/A 50s Dumbbell thresher
Split Leg goblet Squat
Pull-ups
Plyometric 8 2 Fast
Fast
N/A 50s Split Squat jump
Depth jumps
SAQ 4 4 Fast N/A 50s Wall Drill
L.E.F.T Drill
M-Drill
Speed-Ladder-2
Resistance 10 4 Fast 805% 60s Cable row
Push-ups
Dumbbell Rows
Phase 4: Power Endurance Training.

Resistance Training 8
For soccer athletes power training utilizes lighter and longer rests between the sets or
supersets compared to strength training. The training involves accelerating the lift then taking
a rest and repeat again. Power training pull, push, squat, or lunge should be done in quick
tempo (Andersen and Aagaard, 2016).
Phase 4: Day One Power Endurance Training
Repeats Superse
t
Sets
No.
Tempo
Level
Intensit
y
Rest-
Interval
Exercise Selected
Flexibility 10 Superse
t 1
2
2
2s hold N/A 0s
0s
SMR :(Calves, lats,
Hip)
Static :(flexors,
Quads)
Core 9 Superse
t 2
3
3
3
Medium
Medium
medium
N/A 0s
0s
45s
Abdominal crunch
Front plank
Side plank
Balance 9 Superse
t 3
3
3
3
Medium
Medium
Medium
N/A 0s
0s
0s
Dumbbell thresher
Split Leg goblet
Squat
Pull-ups
Plyometric 9 Superse
t 4
2 Moderate
moderate
N/A 0s
45s
Split Squat jump
Depth jumps
SAQ 4
4
4
4
Superse
t 5
2
2
2
2
Fast N/A 0s
0s
0s
45s
Wall Drill
L.E.F.T Drill
M-Drill
Speed-Ladder-2
Resistance 10
20
10
8
Superse
t
6
2
3
2
3
moderate 75% 0s
0s
0s
60s
Cable row
Push ups
Walking Lunges
Leg press
Phase 4: Day Two Power Endurance Training

Resistance Training 9
Repeat
s
Superset Sets
No.
Tempo
Level
Intensity Rest-
Interval
Exercise
Selected
Flexibility 10 Superset 1 2
2
2s hold N/A 0s
0s
SMR :
(Calves, lats,
Hip)
Static :
(flexors,
Quads)
Core 9 Superset 2 3
3
3
Medium
Medium
medium
N/A 0s
0s
45s
Abdominal
crunch
Front plank
Side plank
Balance 9 Superset 3 3
3
3
Medium
Medium
Medium
N/A 0s
0s
0s
Dumbbell
thresher
Split Leg
goblet Squat
Pull-ups
Plyometric 9 Superset 4 2 Moderate
moderate
N/A 0s
45s
Split Squat
jump
Depth jumps
SAQ 4
4
4
4
Superset 5 2
2
2
2
Fast N/A 0s
0s
0s
45s
Wall Drill
L.E.F.T Drill
M-Drill
Speed-
Ladder-2
Resistance 10
20
10
8
Superset
6
2
3
2
3
moderate 75% 0s
0s
0s
60s
Cable row
Push ups
Walking
Lunges
Leg press
References

Resistance Training 10
Andersen, J. L., & Aagaard, P. (2016). Muscle power training in soccer. In Science and
Football VIII (pp. 5-12). Routledge.
Franco-Márquez, F., Rodríguez-Rosell, D., González-Suárez, J. M., Pareja-Blanco, F., Mora-
Custodio, R., Yañez-García, J. M., & González-Badillo, J. J. (2015). Effects of
combined resistance training and plyometrics on physical performance in young
soccer players. International journal of sports medicine, 94(11), 906-914.
Haleva, Y., & Meckel, Y. (2020). The Effect of Basic Technical Training on Performance
Capabilities of Young Soccer Players. Advances in Physical Education, 10(01), 19.
Kobal, R., Loturco, I., Barroso, R., Gil, S., Cuniyochi, R., Ugrinowitsch, C., ... & Tricoli, V.
(2017). Effects of different combinations of strength, power, and plyometric training
on the physical performance of elite young soccer players. The Journal of Strength &
Conditioning Research, 31(6), 1468-1476.
Krieger, J. W. (2010). Single vs. multiple sets of resistance exercise for muscle hypertrophy:
a meta-analysis. The Journal of Strength & Conditioning Research, 24(4), 1150-1159.
ÖZDAL, M. (2016). Effect of Core Training on Inspiratory Muscle Strength in well-trained
Men. Biology of Exercise, 12(1).
Silva, J. R., Nassis, G. P., & Rebelo, A. (2015). Strength training in soccer with a specific
focus on highly trained players. Sports medicine-open, 1(1), 17.