One of the toughest sports played today is soccer. When you consider the players in a soccer game running to and from in an estimated 8-12 km of ground in a single game, you realize just how physically demanding the sport is.
Aside from what mentioned above, it must be considered too that soccer players do not have the rest periods in a soccer game that are typical in other sports, so the conditioning of the athletes is crucial for them to be able to play a good game. It is important for these players to find a good soccer weight training workout that will help them to improve their endurance and strength.
Playing soccer is a tiresome game hence the need for endurance throughout the entire game. One of the ways to build stamina for the game is aerobic training but muscle strengthening and building is just as important for endurance, not to mention giving them the ability to sprint and kick the ball with necessary force to be at the top of their game.
Furthermore, it is very essential in the training program of soccer players to include strength training The training on strength will improve their balance and for them to have power in their bodies in addition to the endurance to cover the ground required in a game. Likewise, soccer players are prone to having larger quadriceps muscles in relation to their hamstrings, which can put them in danger of injury to the smaller muscles. That is why muscle strengthening and building is very important to create balance in the muscle groups for a soccer player.
While it is true that upper weight training is not as important to the game as lower muscle workouts, it is still important to work out the upper body to improve overall performance and stamina. It is advised to do a lower body workout one day, with one day off in between, and an upper body workout the next day, with another day off, and so forth during the training program.
And one of the most effective exercises for the lower body is performing squats with a weight. The player does this exercise by lifting the weight with legs about shoulder width apart, with the weight resting on the back of the shoulders. Then lower the body into a squatting position, then rise back up slowly to a standing position. Begin with a weight where you are comfortable lifting and do 20 squats per session. Take a 5 minute break between sessions, and repeat each session 2 more times.
That is just one of the weight strengthening exercises that work on the lower body. If you are starting a soccer weight training workout, it is important to consult a professional who can design a training program that will be tailored to your specific needs, and which can help to improve your overall performance and soccer playing abilities.