Slide weight-training-soccer

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Slide weight-training-soccer

  1. 1. Leonardo Neto, PhD www.leonardoneto.com.br SlideShare
  2. 2. Strength is the main physical capacity in the new world of sports.
  3. 3. Strength Training is the most important component of a soccer player's conditioning program. Research on the benefits of strength training show that it is impossible to conduct an advanced training program as world’s elite soccer players employ on these day, without an specific training method to develop strength.
  4. 4. Modern soccer is getting more and more physical and strength has become a crucial factor when evaluating a player's qualities. Of course, it's not a rule that a good player must necessarily be very strong, but needs to have a good muscle development to get their technic into the game and a few examples that comes in mind from today's soccer include Kaka, Robinho and Lionel Messi.
  5. 5. Sometimes soccer strength is so well shadowed by a player's other qualities that we don't really picture them as spending too much time in the gym. But if you look at players such as Ronaldinho, Zinedine Zidane or Cristiano Ronaldo, you'll notice they all have a solid constitution and make heavy use of their bodies when dribbling or protecting the ball.
  6. 6.  Shot/Header Power  Shielding  Balance  Jumping  Goalkeepers  Defenders  Midfielders  Attacking
  7. 7. 16% 14% 20% 10%
  8. 8. 38 39 40 41 42 43 44 Barcelona Real Madrid Bayern Werner Bremen Lyon Juventus Milan Inter Fiorentina Anderlecht Galatasaray Boca Junior Al-Jazira
  9. 9. Study with 22 Norwegian professional male soccer players (Premier League)
  10. 10. Study with 22 Norwegian professional male soccer players (Premier League)
  11. 11. Study with 22 Norwegian professional male soccer players (Premier League)
  12. 12. Study with 22 Norwegian professional male soccer players (Premier League)
  13. 13. Study with 16 professional male soccer players (Spain) Athletes submited to strength training
  14. 14. Study with 16 professional male soccer players (Spain) Athletes submited to strength training
  15. 15. J.T. Lemmer et al., 2007
  16. 16. J.T. Lemmer et al., 2007 Upper Body
  17. 17. J.T. Lemmer et al., 2007 Lower Body
  18. 18. Studies of short and long term showed no, instability or injuries in knees after the completion of a training of squat (NEITZE et al, 2000; MEYERS, 1971; PANARIELLO et al, 1994). PANARIELLO et al in 1994, analysed the effects of a squat training in the stability knees of football players American. At the end of 21 weeks, not detected any harm stability in the knees.
  19. 19.  Specificity  This principle deals with designing a training program so you get the kind of gains you want, because nothing happens by accident.  Overload  This principle deals with making sure that you continue to make the gains you want from one workout to the next.  Progressive Overload  This principle makes sure that you continue to make gains over a life-time of training without becoming injured ou burned out.
  20. 20.  When developing a conditioning program, should be considered the following:  The movements to be trained; “Strength programs should be designed to enhance movements that are performed in sport.”  The muscles and joints to be trained; “There are times when that might want to address specific muscles ou joints in a strength program.”  The energy system to be trained; “Things like workload, rest, and intensity area driven by the energy system(s) that you want to train.”  The speed of movement; “The gains from exercise area specific to the velocities that the exercise area performed at.”
  21. 21.  The overload principles states that in order to keep making gains from exercise program, you must find some way to make it more difficult.  This is because bodies adapt to exercise.  The problem is that once your body adapts to a given workload, it will not continue to adapt unless the workload is increase.  If you do not continue to adapt, then eventually you will plateau and regress.
  22. 22.  The are a number of ways to apply the load principle to a strength program:  Increase the weight lifted; “Heavier weights will force your muscles, connective tisse, bone and nervous system to adapt”  Increase the volume of work; “Increase number of sets, number of repetitions, or some combination thereof will result in your body having to adapt to it.”  Change the exercises employed; “There are a number of benefits, that include keeping the workouts interesting and requiring your body and nervous system to adapt to resistance imposed in a totally different way”  Modify the order of the exercises “By changing when exercises are performed, you make some exercises more difficult to perfom and others easier”  Alter the rest periods. “The benefit of this approach to training is that it allows you to increase your strength on exercise”
  23. 23.  Progressive load involves two areas:  The exercises that area employed in a training program;  The total amount of work that is done in a training program.
  24. 24. Sun Mon Tue Wed Thu Fri Sat OFF Day 02 Day 01 Day 04 Day 03 OFF OFF OFF Day 01 Day 02 Day 03 Day 01 OFF OFF G2 G1
  25. 25.  If the athlete can hold more than two repetitions on the planned:  In the last sets;  In two consecutive sessions of training; It is suggested a relative increase of 5 to 10%
  26. 26. The major effects of the strength training occur when using the full AM
  27. 27. Leonardo Neto Blog: www.leonardoneto.com.br Facebook: www.facebook.com/leonardonetopro72 Twitter: www.twitter.com/leoneto72sport

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