Strength is the main physical capacity in the
new world of sports.
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.
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
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.
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.
This principle deals with designing a training program so you get the
kind of gains you want, because nothing happens by accident.
This principle deals with making sure that you continue to make the
gains you want from one workout to the next.
This principle makes sure that you continue to make gains over a
life-time of training without becoming injured ou burned out.
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
The muscles and joints to be trained;
“There are times when that might want to address specific muscles ou joints in a
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
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.
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
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
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
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%
The major effects of the strength training occur
when using the full AM