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