Weight Training Program
Starting a Weight-Training Program
Program design
Your weight-training program should be designed to meet your specific goals. First, ask yourself what you want to accomplish during training. Some athletes are most concerned about adding strength, while others are more focused on building endurance.
Whatever your goals, your training should condition the "core" area of the body. The core area encompasses the hips, thighs and abdominal region. This area is the prime mover and power region in any sporting activity. Rotational, horizontal, frontal and transverse movements rely on the core area.
General Training Guidelines
There are three main components, or "energy systems," that are part of a well-rounded weight-training program. These components include the following:
- Strength Development: Perform 3 to 10 repetitions, 3 to10 sets per body part, with 2 to 4 minutes for recovery between sets. Younger or beginning weight lifters should use weights that allow at least 8 repetitions, start with 3 sets and should not attempt this type of lifting until well into the program.
- Anaerobic Endurance: Perform 8 to 15 repetitions, 3 to 8 sets per body part, with 60 to 90 seconds for recovery between sets.
- Endurance and/or preparation: Perform 20+ repetitions, 1 to 5 sets per body part, with 30 to 90 seconds for recovery between sets.
Every activity draws from each of these three energy systems. For example, soccer is mostly an intermediate activity: the movement lasts approximately 30 to 60 seconds before there is a brief rest. In the middle of the action there may be some explosive movements such as jumping or all- out sprinting, which is a power component lasting approximately 1 to 10 seconds.
Putting Together a Phased Program
For an intermediate sport such as soccer a phased program is suggested. The following program is adapted from a program laid out by Joe Friel, a long time coach and trainer for endurance athletes. The program involves the following phases:
- Anatomical Adaptation (AA): Initial phase of strength training. Its purpose is to prepare the muscles and tendons for the greater loads of the heavier Maximum Strength phase.
- Maximum Transition (MT): This is a brief phase between the AA and MS phases with the purpose of preparing the body for the greater loads to follow.
- Maximum Strength (MS): The purpose of the MS phase is to improve force generation. As resistance gradually increases and repetitions decrease, more force is generated. This phase is necessary to teach the central nervous system to easily recruit high numbers of muscle fibers.
- Strength Maintenance (SM): This phase maintains the basic strength established in the previous phases while sprints, hills, intervals, open-water swims and steady-state efforts, depending on your sport, develop power, anaerobic endurance and muscular endurance.
The following table provides an overview of each phase:
| Phase | Weeks | Session/Wk | Sets/Session | Intensity | Reps/Set | Speed of Lift | Recovery |
| Anatomical Adaptation (AA) | 2 - 4 | 2 - 3 | 2 - 5 | Light | 20+ | Slow/Moderate | 1 - 1.5 min |
| Maximum Transition (MT) | 1 - 2 | 2 - 3 | 3 - 4 | Moderate | 10 - 15 | Slow/Moderate | 1.5 - 3 min |
| Maximum Strength (MS) | 4 | 2 | 3 - 4 | Heavy | 3 - 10* | Slow/Moderate | 2 - 4 min |
| Strength Maintenance (SM) | Ongoing | 1 | 2 - 4 | Mod/Heavy | 15/10 | Slow/Moderate | 2 - 4 min |
* Younger athletes and beginning lifters should lower weight so as to allow at least 8 repetitions to avoid injury.
Definition of terms
- Sets: A group of repetitions.
- Repetition: One complete range of motion of a particular exercise.
- Intensity: The amount of weight you lift for a particular number of repetitions.
- Recovery: The amount of rest between sets or number of days of rest between sessions.
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Muscle Chart and Recommended Excercises
Front View
1. Front Delts Upward Row, Front Lateral Raise 2. Upper Chest Incline Barbell Press, Incline Flye 3. Biceps Seated Dumbbell Curl, Concentration Curl 4. Middle Chest Bench Press, Flye 5. Upper Abdominals Incline Sit-Up, Crunch 6. Obliques Seated Twist with Pole, Standing Twist 7. Forearms Wrist Curl, Reverse Curl 8. Serratus & Intercostals Rope Crunch to Side, Twisting Leg Raise 9. Lower Abdominals Hanging Leg or Knee Raise, Reverse Crunch 10. Quads Leg Press, Lunge with Dumbbells |  |
Back View
1. Triceps Lying French Press, Press down 2. Rear Delt Bent-Over Lateral, Prone Incline Lateral 3. Upper Back Wide-Grip Behind-Neck Chin, Wide-Grip Behind-Neck Pull down 4. Traps Dumbbell or Machine Shrug, Upright Row 5. Side Delts Behind-Neck Barbell or Dumbbell Press, Side Lateral Raise 6. Lower-Outer Back Close-Grip Seated Row, Dead lift 7. Lower Back Dead lift, Back Extension 8. Middle Back Wide-Grip Bent-Over Row, Wide-Grip Seated Row 9. Glutes Lunge, Cable Leg Raise to Rear 10. Hamstrings Lying Leg Curl, Standing Leg Curl 11. Calves Standing Calf Raise, Seated Calf Raise
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Variety of Strength Excercises
 | Bench Press This exercise can be performed with a close, medium or wide grip on a barbell, or with dumbbells. |
 | Front Dumbbell Raise Standing with your feet shoulder width apart, grasp a barbell or dumbbells with an overhand grip. Let the weight hang at arm's length against your upper thigh. Raise the weight straight out in front of you until it is just above shoulder level. Lower the weight to the starting position. |
 | Seated Lateral Raise Sit at the end of a flat bench with your feet flat on the floor. Hold a dumbbell in each hand with a palm inward grip and your arms at your side. Raise your shoulders as high as possible. Return to the starting position and repeat. |
 | Incline Press Lie on a incline bench, face up, with your feet flat on the floor. Raise the weight by straightening the arms above the chest and then slowly lower the weight back down to the chest, slightly above the nipple line. Hold your elbows in close during the exercise. Exhale as you raise the weight and inhale as the weight is lowered. Do not arch your lower back. This exercise can be performed with a close, medium or wide grip on a barbell, or with dumbbells. |
 | Up Right Row Stand with your feet shoulder-width apart. Grasp a barbell or dumbbells with an overhand grip. With the weight at arms length and your back straight, inhale and raise the weight to just below chin level. Keep your elbows out to the side. Pause momentarily, then exhale and return the weight to the starting position. |
 | Concentration Curl Hold the weight in front of you, hanging at arm's length between your legs with an underhand grip. Bend slightly at the waist and place your left hand on your left knee for support. Without bending the wrist, raise the weight toward your shoulder in a curl motion, keeping your upper arm vertical with the floor. Slowly return to the starting position. Repeat with opposite side. |
 | Alternate Dumbbell Curl This exercise can be performed seated or standing. Hold a dumbbell in each hand. Keep your back straight and your feet on the floor. The dumbells should hang at arm's length with your palms facing outwards (pronated). Curl the weight toward your shoulders by bending at the elbows. Lower the weight slowly to the starting position and repeat with the opposite arm. |
 | Lunge Stand erect and place your hands on your hips. Keep your head up, trunk straight and feet shoulder width apart. Step forward with your right leg, bending the knees until the right thigh is nearly parallel to the floor. Keep the bent knee in line with your ankle. Step back to the starting position by pushing off with the heel of the right foot. Repeat with the opposite side. |
 | Squat Stand with your feet shoulder width apart and your hands on your hips. Keep your head up and your back straight as you bend your knees. Lean slightly forward at the waist. Squat down until your upper thighs are parallel to the floor, keeping your knees in line above your ankles. Straighten your legs and return to the starting position. |
 | Wide Grip Pull Down Adjust seat height. Place hand about 3 feet apart on bar. Sit and place thighs under pads. Inhale. Pull down bar until it touches back of neck. Exhale. Return bar slowly to starting position. Repeat exercise. |
The Body Weight Circuit
The Body Weight Circuit can be implement inside a gym or outside on the practice field. The great advantage is that there is no need for cumbersome equipment and it provides an excellent work out for your players, any time of the year.
The Body Weight Circuit consists of 12 movements. The circuit can be performed in a time scheme or can be used with a repetition scheme. If the player chooses the repetition scheme each movement is to be completed for 20 repetitions and each abdominal movement in the circuit is for 90 seconds. The player is given 5 seconds to change exercises. If they choose to use the time scheme each exercise is to be done for 30 seconds with 5 seconds to change and abdominals are still 90 seconds. The circuit should be completed at least twice.
Exercise | Rest Period | Durations |
1. Squats | 5 Seconds to switch | 20 Reps |
2. BW Dip | 5 Seconds to switch | 20 Reps |
3. Abs (90 Degree Crunch) | 5 Seconds to switch | 90 Seconds |
4. Split Squat Jump | 5 Seconds to switch | 20 Reps |
5. Elevated Push Ups | 5 Seconds to switch | 20 Reps |
6. Abs (Plank Hold) | 5 Seconds to switch | 90 Seconds |
7. Alternating Front Lunge | 5 Seconds to switch | 20 Reps |
8. Diamond Push Ups | 5 Seconds to switch | 20 Reps |
9. Abs (Reverse Crunch) | 5 Seconds to switch | 90 Seconds |
10. Squat Jumps | 5 Seconds to switch | 20 Reps |
11. Push Ups | 5 Seconds to switch | 20 Reps |
12. Abs (Butter Fly Crunch) | 5 Seconds to switch | 90 Seconds |
 | BW Dip 1. Position yourself at the edge of a chair or bench and lift yourself so that you are held erect by your arms. 2. Lower your body down as far as possible. Pause a moment and then press yourself back up until your elbows are again locked. |
 | Abs (90 Degree Crunch) 1. Lie on the floor on your back, knees bent at a 90 degree angle. Lift your head and shoulder blades slightly off the floor. 2. In a curling motion, slowly bring your torso toward your knees. Hold for two seconds and lower your torso back to the floor, knees at 90 degree angle. |
 | Split Squat Jump 1. Assume a stance with one leg extended forward and the other behind the midline of the body as in a lunge position. 2. Explosively jump off the front leg into the air. 3. Land back in the lunge position (same leg forward) and immediately repeat the jump. |
 | Elevated Push-ups 1. Position your hands about 24 inches apart. Your palms should be down, in contact with the floor. Your legs should be elevated on a bench or chair and your body should be straight. 2. Lower slowly to ground then press yourself upwards. Return to the starting position. |
 | Abs (Plank Hold) 1. Lie face down with elbows resting on floor and in a pushup position with body resting on elbows. Contract the abs and keep the body in a straight line from head to toes. Hold for 90 seconds. |
 | Alternating Front Lunge 1. Stand erect. Keep your head up, trunk straight and feet shoulder width apart. 2. Step forward, bending the knees until the right thigh is parallel to the floor. Keep the bent knee in line with your ankle. Step back to the starting position. Repeat with the opposite side. |
 | Diamond Push-ups 1. Lie face down on the floor and position your hands close together (as in #2). Your legs and body should be straight. Lower body then press yourself upwards, fully extending your elbows and supporting the lower body on the toes. Return to the starting position. |
 | Abs (Reverse Crunch) 1. Lie on your back with your knees bent and your feet together six inches above the floor. Place your hands across your chest. 2. Contract your lower abs, slowly bringing your knees toward your chest and lifting your butt off the floor. Curl your lower body as far as you can, slowly lower to the starting position. Repeat. |
 | Squat 1. Keep your head up, your back straight, and your feet shoulder width apart. 2. Bend your knees, squatting down until your upper thighs are parallel to the floor. Straighten your legs and return to the starting position. |
 | Abs (Butterfly Crunch) 1. Lie on the floor with your knees bent and the soles of your feet together. Hands forward between legs. 2. Slowly curl up toward the ceiling so that your shoulder blades come off the floor. Be sure not to bend your chin toward your chest. Pause, then slowly come back down to the start position. |
 | Push-ups 1. Lie face down on the floor and position your hands 24 inches apart. Your legs and body should be straight. 2. Lower body then press yourself upwards, fully extending your elbows and supporting the lower body on the toes. Return to the starting position. |
 | Squat Jumps 1. Feet shoulder-width apart in a squat position. Your knees should be bent approximately at 90-degrees. 2. Explode up and jump as high as you can into the air reaching for the sky. 3. Land soft and under control, as in the starting position. Perform 20 reps. |
The WHS coaching staff has designed a suggested weight trainining program for soccer athletes. This program focuses on the primary muscles groups which are most often used by soccer players. Click HERE to download the weight training program. (note: You may need to download Adobe Acrobat Reader to your computer in order to open the weight training program).
A FEW NOTES: (1) The weight training program is a suggestion and may be modified by each player as they see fit (2) Always workout with a partner or a supervised location (3) Do not overlift (4) Alternate workout days between upper and lower body (e.g. day 1 -- upper body, day 2 -- lower body, day 3 -- upper body, day 4 -- lower body, etc).