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Football Strength

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This is an absolute vital ingredient to improving your level of play, whether it be sprinting, in the tackle or jumping for a header.

The exercises given are all power exercises and do not take into account, if you have any previous injury history.

Again as with the fitness training we first need to ascertain your strength levels. On all the tests I have used a 3 rep max count, as I feel a 1 rep max could lead to poor technique.

We have used the 3 big power and strength exercises. There are plenty of other exercises and core exercises which will be explained later.

All percentages in the table below are percentages of your bodyweight.

Exercise

Beginner

Intermediate

Advanced

Bench press

<= 50%

50 - 100%

> 100%

Cleans

<= 40%

40 - 70%

70 - 100%

Back Squats

<= 80%

80 - 110%

>= 120%

We now need to break down the strength training into segments depending on what stage of the season it is.
Pre season “the grounding” (3-4 weeks, 3-4 times per week)

Exercise

Cleans

Bench Press

Back Squat

Beginner

30-40%

40-50%

60-70%

Intermediate

40-50%

50-70%

70-90%

Advanced

50-60%

70-90%

90-100%

Reps and Sets

8 reps 3 sets

8 reps 3 sets

8 reps 3 sets

Complete all exercises above - there should be at least 3-5mins between sets.

Keep good technique and fast powerful movements.

Snatch

Hang Cleans

Power Press

20-40%

20-30%

30-40%

30-50%

40-50%

40-50%

40-60%

50-70%

50-60%

8 reps 3 sets

8 reps 3 sets

8 reps 3 sets

Choose only 2 of the above exercises, and rotate them each time you train.
Core
Front Plank

Side Plank

Crunches

Sets

1 min

30 secs

15 reps

2 sets

1.30 mins

45 secs

20 reps

2 sets

2 mins

1 min

25 reps

3 sets

The circuit

This session is a mixture of strength endurance and fitness, but at this stage of the season we will include it with strength.

Using a football pitch or the infield of an athletics track you will also need a stopwatch.



Complete the 6 exercises and immediately jog the rest of the circumference of the pitch.

Take your time on each circuit and try to maintain the same speed for the last one as the first.

The “early” season

By this stage of the season, you should have a good strength base, so the assumptions below are guidelines; the goal is to complete the 3 sets of 6 on each exercise with control and speed, obviously trying to improve the weight lifted each time you train by a small amount.

Exercise

Cleans

Bench Press

Back Squat

Beginner

40-50%

50-60%

70+%

Intermediate

50-60%

70-80%

80-90%

Advanced

60-80%

90-100%

100+%

Reps and Sets

6 reps 3 sets

6 reps 3 sets

6 reps 3 sets

Complete all the exercises above, after each set go straight into the Plyometrics (numbers respond to which plyometric exercise to complete) then give yourself the 4-5 mins recovery.
Snatch

Hang Cleans

Power Press

40-50%

30-40%

40-50%

50-60%

50-60%

50-60%

60-80%

60-80%

60-80%

6 reps 3 sets

6 reps 3 sets

6 reps 3 sets

Choose only 2 of the above exercises, and rotate them each time you train.
Plyometrics
Jump Lunges

Sprint 5m

Bunny Hops

5

1

4

5

1

5

5

1

5

The “mid to late” season

By now you should have built a great base of strength, speed and agility if not, it’s too late to try, for this season anyway! We are now working on maintaining what we have gained. These should be explosive and with great technique.

Exercise

Cleans + (1)

Bench Press + (2)

Back Squat +(3)

Beginner

30-40%

40-50%

60-70%

Intermediate

40-50%

50-70%

70-90%

Advanced

50-60%

70-90%

90-100%

Reps and Sets

3 reps 3 sets

3 reps 3 sets

3 reps 3 sets

Complete all the exercises above, after each set go straight into the Plyometrics (numbers respond to which plyometric exercise to complete) then give yourself the 4-5 mins recovery.
Snatch

Hang Cleans

Power Press

20-40%

20-30%

30-40%

30-50%

40-50%

40-50%

40-60%

50-70%

50-60%

3 reps 3 sets

3 reps 3 sets

3 reps 3 sets

Choose only 2 of the above exercises, and rotate them each time you train.
Plyometrics
Jump Lunges

Sprint 10m

Down + Ups

5

1

4

5

1

6

5

1

6

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