Football/Soccer Player, What Workout?

Hi guys,
My name is Artur Krysiak and I am professional football/ soccer player (goalkeeper ) ( you can google it out if you don’t believe me:P ). During football/soccer season I have been using 4 day split where 2 days were Power and other 2 were hypertrophy and I have noticed the biggest progress than in Single body part sort of workouts.

I was reading about muscle fibres the other day and I am guessing you may be sick and tired of new members come in and asking people about some stupid workout which may or may not work for them but I was just wondering do you have some information how to design your own in and off season workout based on hybrid muscle system by Elliott Hulse or perhaps you may know some better workout systems ? I am just curious.
PS I am sorry for a grammar mistakes :slight_smile: English is my 2nd language :slight_smile:

If you look into TheBird’s training log (who’s a semipro from Australia), he recently posted this:

[quote]theBird wrote:
In other news, I had a really interesting conversation on Twitter with Ron Smith, who coaches young football players at the Australian Institute of Sport. This is where the most talented youth go to train to try to maximise their potential. I wont go into too much detail, but he advocates that football players; train 2 times a week in the gym, use squats and power cleans as the main movement, and always lift with maximum explosiveness and speed. The goal of gym work is to prevent injury and maximise the fast twitch fibers. Size is not really a consideration. He also noted that the biggest factor he had noted to increasing speed of players, is to decrease fat levels.[/quote]

thank you very much for information … I will have a look at it

I also play a lot of football, not pro obviously, but being right back I can’t even think about hypertrophy in season, and doing high volume equals suicide for my legs and CNS

A very classic Bigger faster stronger method is very well adapted IMO : 5 workouts a week off season with explosive stuff and good assistance work, stretching… 3 times pushing the iron, 2 times sprinting+plyometrics. In season, 2 sessions a week, with very basic explosive movements.

If you feel you can add more work in season, I’d do bodyweight stuff (with rings, single legs, calisthenics…), all sorts of carries, and prowler/sled work.

Thanks tontongg for posting you thoughts :slight_smile: here is a workout I come up with

                                                                 Off season workout
  • Max Effort Upper Body Intensity (weight) 90% or higher
  • Barbell Bench press - max set of 1- reps - rest 60sec
  • Incline DB bench press - 2 sets of max reps (max 15 reps) - rest 2-3 min
  • Superset T-bar Row and Seated DB " power cleans" - 3-4 supersets of 8-12 reps - rest 2-3min
  • DB shrugs 3-4 sets of 8-12 reps - rest 2-3 min
  • Barbell curl 3-4 sets of 8-12 reps rest 8-12 reps

*Dynamic Effort Lower Body

  • Jump box 5-8 sets 1-3 jumps rest 60sec Intensity (weight) 90% or higher
  • Bulgarian split squat 2-3 sets 8-12 reps rest 60sec Intensity Body Weight or 50%
  • Romanian Deadlift 3 sets 8-12 reps rest 60sec Intensity Body Weight or 50%
  • Weighted abdominal 4 sets 10-15 reps
  • Repetition Upper Body
  • DB bench press 3 sets max reps or 4 sets 8-12 reps rest 60sec Intensity Body Weight or 50%
    Superset 3-4 supersets8-12 reps rest 60sec
  • chin-up and rear delts flyes Intensity Body Weight or 50%
  • DB Military press 4 sets 8-12 reps Intensity Body Weight or 50%
    Superset 3 supersets 8-12 reps
  • Barbell shrugs and Barbell curls Intensity Body Weight or 50%
  • Max Effort Lower Body Intensity 90% or higher

-Box squat max set 1-5reps rest 60sec

  • Walking lunges with DB 3 sets 6-12 reps rest 2-3min
  • 45 degree hyperextention / Glute -ham raises 3 sets 8-12 reps rest 2-3 min
                                        In Season Workouts

Wokout A

  • Max Effort Upper Body work up to 5RM week 1 and work up to 3RM week 2. If we are gonna play games Saturday- Tuesday - Saturday I will be preforming 2 week mini-cycle in which I alternate between full range max effort lifts and partial range lifts for upper body.
  • Blackburns 2 sets of the 4 exerices
  • Lower Body movements 3 sets 8 reps
  • Rowing Variations 3 sets 10-12 reps
  • DB shrugs 3 sets 10-12 reps
    -High rep adbominal 3-4 exerices x 3 sets

Workout B

  • Box Jump 3 sets 3 reps
  • Box Squat - 3 weeks mini-cycle. Week 1 60% 6 sets 2reps. Week 2 70% 5 sets 2 reps. Week 3: 80-85% 3 singles
  • DB bench press variations 3 sets 8-12 reps
  • Rear Delts/ Upper Back exercises 3 sets 8-12 reps
  • DB or cable lateral raises 2-3 sets 8-12 reps
  • ABS 2-3 supersets

Artur, I played collegiate soccer in the US. We trained for power and strength: 4 days weight training outside of the regular season (off season was daily training on the pitch and 1 game a week; regular season was 2 games per week):

Lower Body Max effort (main lift: reps: 5,5,5,3,3,3)
Upper body max effort (main lift: reps: 5,5,5,3,3,3)
Lower dynamic effort (main lift: warm up with 5,5,5 work sets,2,2,2,2,2,2,2,2)
Upper dynamic effort (main lift: warm up with 5,5,5 work sets,2,2,2,2,2,2,2,2)

2-3 accessory exercises for each main lift usually 4 sets of 6-10 reps per movement Our trainer had us do 30 reps curls and pushdowns at the end of upper body days because we were young men who cared about our arm size =)

Goalies and other position players all trained under the same template. I had a strength training background before starting this regiment, but even for the players new to it, they caught on quickly. We used the same exercises for a few months for the main lifts (box squats, bench). We did some dead lifting and hang cleans, but it was mostly squats, benching, barbell lunges, RDL’s, rows, chins. *We started each session with 20 chins, working up to 45 by then end of 1 month. Then we went down to 30 reps with weight. (These are total reps, as many sets as possible to get the rep goal). Our weight training focus was rep quality and rep speed. Trainers allowed players who knew what they were doing to increase weights as they felt, or they supervised the newer players.

As far as effectiveness, we went from a terrible team to winning our conference the year after training in this manner and losing in the national tournament to the eventual champs. A handful of my teammates have enjoyed some form of professional career around the world.

A goalie’s explosiveness is going to be a huge asset, so I would say for you to get as strong as you can on the basic barbell lifts, focus on technique and speed, look up Prilipin’s rep chart to understand when and how to use rep/set schemes, and look for any type of gains whether by rep or by weight. Consistency is always key.

As far as in season, I know travel can make it difficult, and I know the British seasons are long and lots of games, try to weight train 2-3 times a week. Focus on the important lifts and I would add that you can never train your upper and mid back exercises too much. I hold true the saying 2-3 reps row to 1 rep push. This will help with shoulder help for diving on saves and throwing the ball out to midfield.

When my team was in season, we did not have formal weight training, I continued it on my own (I was a defensive midfielder) and I worked a manual labor job between class and practices so strength was definitly a cornerstone of my game. Many players I trained with and played against had natural strength and ability, but were not “weight room” strong because they were not used to the lifts, but nonetheless most good/great players were strong. The stronger a player, the faster he is. Speed kills, any position.

As far as goalie specific lifts, I would say if you can get used to holding a bar comfortably well in the front squat rack position and do front squats, press and row using different grips (thumbless/false, conventional), and push ups on your fists, it will help strengthen the wrist for impact on saves and punching the ball.

The take away is that like any other athlete, get strong on the basic lifts, have your weight training aid in your speed, strength, recovery, and injury prevention. And focus on your game first and foremost. Most goalies are having careers well into their 30s and solid weight training will help you make it through those years.

Cheers and go Yoevil Town!

Sorry that I am late to the party. I have been in pain.

OP: For offseason I would recommend WS4SB 3-4 day template, and then change to the 2 days template once the season starts. Focus on power and speed with your lifts. No need to totally destroy yourself while you are in the gym. As mentioned above squats and power cleans are recommended.


theBird ( and chalknchucks for your posts :slight_smile: I will take your advices while going into off season :slight_smile:
BTW great forum and there are some pricless articles :wink: