Hi OP. Im a semi-pro soccer player who is in offseason at the moment aswell. In the offseason I like to concentrate on strength training.
This is a quick overview of what I do in the offseason;
Monday: deadlifts, pull-ups, rows, facepulls
Tuesday: rest
Wednesday: ab work, military presses, lateral raises, 10 x 70 yard sprints
Thursday: back squat, bulgarian split squats and maybe some lunges
Friday: 30 minutes of ball work, close grip chin ups, dumbell curls
Saturday: 10 minutes of speed ladder work, dumbell bench presses and fyles, dips and pushups
Sunday: maybe a light spin on my bike or some ball work
I also try to eat more and Im not too worried about any extra weight i gain. As preseason gets closer I will start to add more ball work and add in a day of running(most probally 350m runs and hill sprints).
Good luck with your offseason. The main aim of my program is just to keep fit and add strength while im at it.
If you have any questions, just ask!!!
[quote]sardines12 wrote:
Soccer, well if you are really competitive a bunch of strength work is the last thing you need. I’d focus on energy systems training and some very basic strength work, I wouldn’t even lift heavy.[/quote]
I’m a sweeper in high school, and in the average game, there’s rarely someone on the other team larger and/or stronger than myself. I’ve gotten alot bigger, stronger, and faster since my first year of soccer. My weightlifting(mainly focused on squats, DLs, weighted dips, OHP, and lots of assistance work) has made me a much better soccer player. Its really helpled defend corners, and even though i play on defence, i will go in the box on most free kicks because of my size. Alot of smaller forwards and midfielders are sometimes hesitant around me, which really plays into my game. I’m sure at higher levels of soccer, noone would be intimidated by me, because im really not that big.
Play as often as you can. Get friends together and play, kick the ball around etc. During the summer, i play atleast once a week, and that has helped me alot.
Playing soccer, scrimaging, practice, etc. should make up the majority of your conditioning. If there’s times when you’re not able to play, you should do conditioning unrelated to soccer. Hill sprints, normal sprints, burpees, LSD runs, and other things of the like.
