Repost of one of my older posts:
Im a diehard soccer player who also weightlifts and eats like a bodybuilder (though I don't bodybuild, I see mass and strength gains as bonuses, not goals. Soccer is my only priority). I also happen to be a goalie, and have been juggling lifting and soccer for the last year. Instead of going through everything that I've done, I've instead created a compilation of the best material you'll need to both become an excellent athelete and continue to make size and strength gains. I assume that your team practices 5-6 times a week for at least an hour each, in addition to games. If so, it will be necessary to reduce the volume slightly. To better get an idea of how much to reduce it by, I'd suggest asking Chad Waterbury over at T-Nation, as he's the genius behind most of these programs. Now, on to the programs:
Training: Yes, soccer is a lower-body dominant sport, but it's stupid to assume that you don't train your legs as a result of this. If anything, emphasis must be placed on the lower body to ensure optimal capability. Depending on the position you play, your strength training will either focuse on anaerobic capability and power/speed-strength generation, or anaerobic-aerobic endurance, speed-strength, and muscular endurace. The first type of training is much more geared towards mass gains than traditional soccer training, while the second usually ensures a low bf% year-round. Finally, it's a waste to worry about the minute. Almost all of us here are still beginners, so a basic, fullbody workout is best, as the main priority here is to establish a solid physical foundation.
For the above reasons, the best program to start with would be Big Boy Basics:
I'd most likely cut the training volume in half for all days to prevent burnout during soccer season.
In addition to this, special attention must be given to footwork. Rope training helped me tremendously with both boosting my speed and agility and giving me more control over my feet. The best beginner program out there has to be Renegade Rope Training:
I'd simply do some rope training on off days once or twice a week.
Finally, stretching is imperative. Any good program will do, though I reccomend Hardcore Stretching:
Nutrition: Simply put, John Berardi is the man. Your constant activity will demand constant eating, so Massive Eating is perfect for this:
Now, I must point out that this will only make you a better athelete, soccer specific skills only improve when playing soccer. For this reason, your number one priority is soccer practice, everything else comes second. However, if you follow the general guidelines and put in the effort, you'll reap awsome rewards. And yes, I know it's alot of reading, but it's worth it. All of the stuff I posted can be applied to regular bodybuilding as well, so you'll be better for it in the long run.