The ability of strength plays a dominant role in modern football. Segmenting needs into physical attributes per position makes the patterns more and less dominant.
The three main forms in strength training are:
- Maximum Strength
- Muscular Strength Endurance
The only form that if developed improves indirectly and the rest is the Maximum Strength Training.
Below follows a training in the form of maximum strength tailored to the needs of football that your players can follow in the gym.
It is a prerequisite for players to be subjected to a maximum test (for the exercises you see percentage) and the correct technical execution of the exercises.
- Bench Press 3 sets of x 4-6 repetitions with 2'-3'stop (at 85% of a maximum repeat).
- Squats 3 sets x 4-6 repetitions with 2'-3' stop (at 85% of one maximum repeat).
- Pull Ups 3 sets x 6-8 reps with 2'-3' stop (with body weight or belt with pounds to execute only 6-8 reps).
During training can be added core exercises, proprioception exercises or assistive exercises with minimal or body weight external load if you feel it is necessary.
Choose carefully depending to the periodization model that your team follows, the time you will perform such training form, emphasizing to the correct execution technique.