Everand Logo

Welcome to Everand!

  • Discover millions of ebooks, audiobooks, and so much more with a free trial

    Only €10,99/month after trial. Cancel anytime.

    The Ultimate Guide to Weight Training for Soccer
    The Ultimate Guide to Weight Training for Soccer
    The Ultimate Guide to Weight Training for Soccer
    Ebook211 pages1 hour

    The Ultimate Guide to Weight Training for Soccer

    By Rob Price

    4.5/5

    ()

    Read preview

    About this ebook

    The Ultimate Guide to Weight Training for Soccer is the most comprehensive and up-to-date soccer-specific training guide in the world today. It contains descriptions and photographs of nearly 100 of the most effective weight training, flexibility, and abdominal exercises used by athletes worldwide. This book features year-round soccer-specific weight-training programs guaranteed to improve your performance and get you results.

    No other soccer book to date has been so well designed, so easy to use, and so committed to weight training. This book contains the type of training needed to overwhelm the opposing team with speed, stamina, and overall strength. By following this program, you will have the energy and power to move past and out-muscle your opponent which guarantees soccer players of all skill levels better results when fighting for position, running the field, and scoring goals.

    Both beginners and advanced athletes and weight trainers can follow this book and utilize its programs. From recreational to professional, thousands of athletes all over the world are already benefiting from this book and its techniques, and now you can too!
    LanguageEnglish
    PublisherPrice World Publishing
    Release dateMay 1, 2011
    ISBN9781936910830
    The Ultimate Guide to Weight Training for Soccer

    Read more from Rob Price

    Related authors

    Related to The Ultimate Guide to Weight Training for Soccer

    Related ebooks

    Sports & Recreation For You

    View More
    View More

    Related podcast episodes

    Related articles

    • Article

      Welcome To The Gym 2030

      Dec 30, 2019

      Welcome To The Gym 2030
      8 min read

    • Article

      Expert Advice

      Aug 25, 2021

      Expert Advice
      9 min read

    • Article

      Get Great Gains

      Jun 16, 2021

      Without knowing your workout goals, which moves to do, and how to do them, you won’t get optimum results. To achieve your aims, you need understand the key variables involved in performing different moves so you can design – and stick to – a specific

      3 min read

    • Article

      The Sessions

      May 13, 2022

      The Sessions
      5 min read

    • Article

      6-week Fat Loss

      Feb 24, 2023

      High-intensity interval training, or HIIT, has become popular in recent years and – unlike some fitness fads – there’s a lot of evidence to support its effectiveness as a training system. One of the benefits that you don’t need a degree in exercise s

      13 min read

    • Article

      It's All Elementary

      Nov 11, 2022

      It's All Elementary
      4 min read

    • Article

      6 Ways To Faster Fat Loss

      Dec 20, 2024

      6 Ways To Faster Fat Loss
      4 min read

    • Article

      STRONG CAMP: SMASH YOUR PBs

      Dec 3, 2019

      STRONG CAMP: SMASH YOUR PBs
      6 min read

    • Article

      Explosive Power Workout

      Jan 10, 2025

      Explosive power workouts, also known as plyometric workouts, give you more than one of benefit. They help build muscle but also develop your power and coordination. During a plyometric move, you activate the muscle eccentrically as it's stretched out

      1 min read

    • Article

      Dumbbells & Gym ball

      Dec 22, 2021

      Full-body workouts allow you to work a large range of muscle fibres in a relatively short space of time. That prompts your body to release a flood of growth hormones that will make your muscles get bigger and stronger. If you’re new to training, they

      11 min read

    • Article

      Ask The Experts

      Dec 22, 2023

      Ask The Experts
      5 min read

    • Article

      Lift Weights, Feel Great!

      Apr 22, 2022

      Lift Weights, Feel Great!
      4 min read

    • Article

      Double YOUR GYM RESULTS

      Aug 23, 2024

      Double YOUR GYM RESULTS
      5 min read

    • Article

      It's All Elementary

      Jan 19, 2024

      It's All Elementary
      4 min read

    • Article

      Brad Howell

      Feb 6, 2023

      Brad Howell
      2 min read

    • Article

      Brad Howell

      Feb 6, 2023

      Brad Howell
      2 min read

    • Article

      How To Boost Cardio Endurance

      Oct 25, 2024

      How To Boost Cardio Endurance
      6 min read

    • Article

      Fat Loss Explained

      Feb 23, 2024

      Fat Loss Explained
      2 min read

    • Article

      Everything Else You Need To Know About This Programme

      Dec 23, 2022

      Q How often will I need to train? For this programme, you’ll do three sessions a week every week for a total of four weeks. You need to leave at least one day between sessions to allow your body to recover, so a good method is to work out on Monday,

      1 min read

    • Article

      It’s All Elementary

      Sep 30, 2022

      It’s All Elementary
      4 min read

    • Article

      How To… Optimise Strength Training For Fat Loss

      May 27, 2022

      There is no denying that one of the main drivers for people stepping into the gym and putting in the work is aligned with some form of body-composition goal. But fat loss is not an either/or. It also isn’t a by-product that will just ‘happen’ simply

      2 min read

    • Article

      It's All Elementary

      May 10, 2024

      It's All Elementary
      4 min read

    • Article

      Movements Over Muscles

      Dec 23, 2020

      Movements Over Muscles
      2 min read

    • Article

      The Workouts

      Nov 11, 2022

      The aim of this four-week training plan is simple: to build size and strength in your chest muscles, while also adding lean muscle to the rest of your body and burning away unwanted body fat. The four weeks are divided into two two-week cycles. You'l

      2 min read

    Related categories

    Reviews for The Ultimate Guide to Weight Training for Soccer

    4.5/5

    3 ratings0 reviews

    What did you think?

    Tap to rate

    Review must be at least 10 words

      Book preview

      The Ultimate Guide to Weight Training for Soccer - Rob Price

      The

      Ultimate Guide to

      WEIGHT

      TRAINING

      for

      SOCCER

      second edition

      Prior to beginning any exercise program, you must consult with your physician. You must also consult your physician before increasing the intensity of your training.

      Any application of the recommended material in this book is at the sole risk of the reader, and at the reader’s discretion. Responsibility of any injuries or other negative effects resulting from the application of any of the information provided within this book is expressly disclaimed.

      Published by Price World Publishing

      1300 W. Belmont Ave, Suite 20g

      Chicago, IL 60657

      Copyright © 2005 by Robert G. Price CPT.

      All rights reserved. Neither this book, nor any parts within it may be sold or reproduced in any form without permission.

      Book design by Jocelyn H. Hermozada

      Cover design by Alexandru Dan Georgescu

      Interior photographs by Marc Gollub

      Editing by Barb Greenberg

      Editing and proofreading by Maryanne Haselow-Dulin

      Printing by Express Media

      Second Edition, 2005

      ISBN: 978-1-936910-83-0

      10 9 8 7 6 5 4 3 2

      The

      Ultimate Guide to

      WEIGHT

      TRAINING

      for

      SOCCER

      second edition

      Robert G. Price CPT

      CONTENTS

      Part I

      SOCCER-SPECIFIC TRAINING

      Introduction

      Off-season Program

      Preseason Program

      In-season Training

      Soccer Conditiong Program

      Shaping Up For Soccer: The Basics

      Part II

      GETTING STARTED

      Warming Up

      Cooling Down

      Abs

      Stretching

      Proper Form

      Proper Breathing

      Part III

      RECOMMENDED EXERCISES

      Substituting Similar Exercises

      Chest Exercises

      Back (Lats) Exercises

      Shoulders Exercises

      Triceps Exercises

      Biceps/Forearms Exercises

      Legs Exercises

      Part IV

      THE NECESSITIES

      Perfecting Your Technique

      Estimating Your One-Rep Max

      The Different Folks, Different Strokes Principle

      Overtraining and Staleness

      The Declaration of Variation

      Muscle Fibers

      Training Techniques

      When to Increase

      Safety Reminders

      Record Keeping

      Test Yourself

      Conclusion

      Part V

      SUPPLEMENTAL 4-WEEK PROGRAMS

      Endurance/Stamina/Fat-burning Programs

      General Fitness/Power Programs

      Strength Programs

      Part I

      SOCCER

      Specific

      Training

      With Weight

      Training,

      KNOWLEDGE

      IS THE KEY

      TO SUCCESS

      INTRODUCTION

      By opening The Ultimate Guide to Weight Training for Soccer, you have taken your first step towards achieving your athletic potential. This book is loaded with the most up-to-date sports weight-training information and features a year-round soccer specific weight-training program. Upon completion of the text, you will know how to properly, safely, and effectively perform over 80 exercises and you will be ready to begin your training.

      The true importance of this book lies in the soccer-specific programs in the front of the book. They were created for one reason and one reason only; to improve your soccer-playing potential. They do this by increasing your strength, explosion, power, endurance, and flexibility in the parts of your body that are most important for soccer. Each program has been synergistically created to supply you with the advantage you will need to beat out your teammates and to outperform your opponents. By following the programs, you will build your muscles with strength and endurance as well as explosion, power, and agility. When the season begins, you will be physically prepared and mentally ready to compete at the highest of your potential.

      The programs were constructed in such a way that you will be on the top of your game the day the season starts and you will be able to maintain your strength and power throughout the season. The off-season program is set up as a two-day split, four days per week, which means you train all of your muscle groups over the course of two training sessions followed by a rest day. The off-season is where you will build your foundation of strength and power. The preseason routine is designed to further enhance your physical abilities enabling you to peak with strength and power at the onset of the season. And lastly, the in-season program is designed for the maintenance of your off-season gains without the risk of overtraining.

      This book does not teach you how to play soccer. It does not show you the best strategies to win a game, nor does it give you any tips to improve your specific skills. This book does, however, provide you with the best methods, programs, and strategies available to physically improve your body and maximize your soccer-playing potential!

      OFF-SEASON TRAINING

      The off-season is the time in any sport to build up your muscles, become more powerful, and increase muscular endurance. The off-season program consists of four 4-week routines cycled together to maximize both muscular endurance and explosive-power. The first and third routines are designed to build your stamina and muscular endurance, while the second and fourth routines are designed more for power and explosion.

      Variation is very important to an effective workout program. Varying your routines keeps you making progress and gains. Your body eventually will adapt to any routine it’s on, so it is very important to change routines once your gains have stopped and your strength has peaked. Changing programs every four weeks is the most effective time period to follow any one routine. For more information on the importance of variation to weight-training, see the section The Declaration of Variation on page 102.

      MUSCULAR ENDURANCE TRAINING

      The first and third routines of the off-season cycle are to enhance your muscular endurance. Weight-training for muscular endurance differs greatly from strength and power training. Strength training builds up size, bulk, and strength; power training builds explosion, speed, and intensity; and endurance training builds your stamina by enabling your muscles to work longer without fatiguing. Weight-training to increase your muscular endurance requires many slow movement repetitions to train and build your slow-twitch muscle fibers, which are responsible for increased endurance and stamina.

      The keys to endurance training are as follows:

      Low weight, high reps:

      Proper endurance training calls for lifting light weights many times. Weights that are less than 60% of your one-rep max are ideal. With more repetitions comes increased muscular endurance, or the ability of your muscles to operate at

      Enjoying the preview?
      Page 1 of 1