Strength Training in Football
Strength training has become an essential training component in modern football.
Anyone who wants to compete at the top of football today can't avoid the weight room. Players like Leon Goretzka show us what's possible with targeted strength training – they transform their bodies into weapons that can withstand any challenge. Explosive power, strength endurance, and injury resistance are the unbeatable advantages that make you faster, more agile, and stronger.
Do you want to get in shape like a pro, conquer the weight room, and catapult your game to a new level? Then now is the time! Schedule your free initial consultation and start your transformation into an unstoppable player!
Importance of Strength Training in Football
✓ Physical robustness: Strength training increases resistance to injuries, especially during strenuous activities such as jumping and sprinting. Well-developed muscles can absorb shocks better and stabilize the joints.
✓ Explosive power: The ability to perform explosive movements such as sprints, jumps and quick changes of direction is crucial to success in the game. Strong legs promote speed and the ability to strike at the decisive moment.
✓ Strength endurance: Strength endurance training helps players maintain performance throughout the entire game. It allows them to perform several powerful actions in a row without losing performance.
✓ Competitive advantage: Being stronger and faster gives you an advantage over your opponent in direct duels. This can make the difference in crucial game situations, such as heading the ball or tackling.
Training methods to improve the different types of strength in football
maximum strength training
Aims to develop the greatest possible strength. Important exercises include squats and bench presses.
✓ Goal: Increase maximum muscle strength.
✓ Example: 4x 6 repetitions bench press with 3 minutes rest.
strength endurance training
Promotes the ability to perform repeated strength efforts over a longer period of time, e.g. through high repetition rates.
✓ Goal: Improve strength endurance for longer periods of exertion.
✓ Example: 3x 15 repetitions of squats with 2 minutes rest.
explosive strength training
Focuses on fast, powerful movements such as plyometrics and sprints.
✓ Goal: Increase explosive power for fast movements.
✓ Example: 3x 5 jumps (e.g. box jumps) with 3 minutes break.
Functional Training
Strengthens the muscles in functional movement patterns that occur in the game, e.g. through exercises with your own body weight or with equipment such as kettlebells.
✓ Goal: Improve functional strength for complex movements.
✓ Example: 4x 10 repetitions of kettlebell swings with 1 minute rest.
core training
Strengthens the core muscles to stabilize the core, which is crucial for performing many movements.
✓ Goal: Strengthening the core muscles for stabilization.
✓ Example: 3x 30 seconds plank with 1 minute break.
Example training plan for strength training in football
Week 1-2: Focus on maximum strength
✓ Monday: 4x 6 bench presses (3 minutes break)
✓ Wednesday: 4x 6 deadlifts (3 minutes break)
✓ Friday: 3x 8 leg press (2 minutes break)
Week 3-4: Focus on strength endurance and explosive power
✓ Monday: 3x 15 squats (2 minutes break)
✓ Wednesday: 3x 5 box jumps (3 minutes break)
✓ Friday: 4x 10 kettlebell swings (1 minute break)
Week 5-6: Focus on functional training and core
✓ Monday: 3x 10 lunges with dumbbells (1 minute break)
✓ Wednesday: 3x 12 repetitions on the machine (e.g. leg press) (2 minutes break)
✓ Friday: 3x 30 seconds plank and 3x 10 medicine ball slams (1 minute break)
This plan can be customized to your playing level and individual goals to maximize strength.
