Monthly Soccer Conditioning Tip
Determining the Order of Resistance Training Exercises
It is strongly recommended to perform all multi-joint exercises for the larger muscle groups (Leg Press, Squats, Lunges, Step-Ups, Bench Press, Shoulder Press, & Lat Pulldown) during the earlier part of the training session, and use the single-joint exercises or ones that focus on smaller muscle groups (Leg Extension, Leg Curl, Hip Flexion, Hip Extension, Hip Abduction, Hip Adduction, Calf Press, Seated Row, Low Back Extension, Shoulder Shrug, Bicep Curl, & Tricep Extension) towards the end of the training session. This is because the single-joint exercises mainly involve the smaller muscles, which fatigue easier, and performing those exercises earlier could negatively impact the performance of multi-joint exercises. It is especially important to be fresh for the free weight, multi-joint exercises, which require good concentration and balance to lift the maximal amount of weight in good form.
Another reason to focus on the core multi-joint exercises earlier in the training session, is that if time limitations cause you to end a particular resistance training session earlier than expected, at least the time was more efficiently utilized for that particular training session. Performing just a few of the core multi-joint exercises provides for better overall strength training gains, than utilizing a few single-joint exercises that concentrate on the smaller muscles. There might be a particular day when there are only 30 minutes available for resistance training session. After the general warm-up (aerobic & stretching), this might time for just performing only 2 exercises. Therefore, if this was a training day for the lower body, then performing Squats and Crossover Step-Ups will efficiently train the larger power muscles in the minimal amount of time.
For soccer athletes, resistance training for the lower body will take precedence over upper body resistance training. However, the same principles should apply for the upper body resistance training days. Therefore, if one is limited in time for a particular upper body workout, then performing the Bench Press and the Lat Pulldown will cover the larger upper body muscles, and some of the smaller muscles on a supplemental basis. One final note. Attempting to perform resistance training for both the upper body and lower body is not recommended during the same training session, as it could be too time consuming for most individuals to complete all the exercises required in their training program. It is best to consider a 4-day split each week. 2 days for the lower body (e.g. Monday & Thursday) and 2 days for the upper body (e.g. Tuesday & Friday).
Michael Rose, MS, CSCS, offers an on-line, soccer specific strength & conditioning program with videos at www.newwavesoccer.com
Instructional Books & Videos
Check out our new page containing numerous soccer coaching,
and training books and videos for all age groups. Just click on our
"Training Guides"
link to the left on our navigation bar.
Play Soccer With Pelé
We at 360 Soccer came into possesion of a "Play Football with Pelé", 1976, and
honestly believe we needed to share the numerous invaluable soccer lessons provided by
"O Rei" in this book. The game of Soccer will become more fun and rewarding if you take
the time to learn his lessons about the game and life as presented in these pages.
Just click on the Pelé image to link to this tremendous training guide.
Player, Coach & Team Contacts
SoccerConnection.com is used by many soccer players, coaches, managers, agents, teams (professional, college/amateur and youth) and others. It is a good way to get more exposure in soccer.
