Football is one of the sport in which a series of physical skills are necessary, and the goal with weight training and strength training for football should be routine on how to increase the overall level of performance will be. A simple body-building program is not good enough, as it requires functional muscle, not only for big shots.
In this context, a routine of weight training for football in 3 main zones can be divided, that the power of construction and the strength of fire,increase speed and agility, and greater sensitivity. Depending on what position to play, there may be a slight tendency to an area more than others.
Building strength and power
Strength and power are to block their opponents and to maintain its essential and can make a difference at the end of the game to do.
To build your strength and power to force the soccer training program should focus on high-intensity training in small quantities - that is, where are youDifficult as possible to lift the small number of repetitions. Stick with compound exercises like squats and bench, because this is your time in the gym for an optimal and help you gain muscle fast. This type of training is the best way to build muscle mass of solid plates
Increase the speed and agility
Their speed and flexibility needed to be increased, based on exercises for a wide range of motion and allow you to quickly deploy and highIntensity.
For this reason, the approach must differ only by muscle as described above. You should perform exercises such as push-ups that Burpee and Pull-Ups Add a weighted vest and / or ankle and wrist weights, an additional mass and force you to your efforts.
These exercises build muscle function in the same way they would react if you are out on the field.
Explosive Increase
We all know that the explosiveSecret of success in this sport, and the boy who is the fastest out of the brand can make a difference in the game.
To increase the sensitivity to want to do exercises where weight is enough to keep him in debate, but not so heavy as in training building force.
The key here is to explode, "weighing up to make the first part of the exercise very quickly, and then a slow decline to maintain a ratio of 1:3. For example, pressing on a benchSlowly lower the bar (the "3" part of the exercise), then press the weight up explosively.
