Training Football Players in the Gym – Training Program for Football Players in the Gym


Фитнес-клуб для женщин — Женская территория

Training program for football players in the gym

Currently, no professional athlete can do without a gym; this is a necessary component for further development in sports. In football, you need strong and enduring legs, and indeed the whole body, so I want to offer my own version of training football players in the gym. The main emphasis of the exercises, of course, is on the legs, in different planes and different modes of work.
These two workouts will help you gain strength and endurance not only in your legs, but in your entire body!

How to get started right?

The weight of the load, if any, must be selected according to the number of repetitions, taking into account what load should be, i.e. if we need to do a Bulgarian split squat 3 sets of 12 times with a weight of 70-80% of the max (from the maximum), then we take a weight that we can do about 15 times, but we do 12! This will be 70-80% of the maximum.

Do not forget that the weights of the weights are selected for the number of times, this is important.

How much and how to do it?

The program is designed for 5 weeks. Alternate workouts 1 and 2, increasing the working weight of the equipment by at least 2.5 kg each workout, while trying to perform the same number of repetitions. 2-3 workouts per week is enough, provided that everything is done well J

Exercises

Approaches

Number of repetitions

Working weight

Relaxation

Workout 1

1) Bulgarian split squat with a barbell on the shoulders

3

12

large (70-80% of max)

2-3 minutes

2) Low Barbell Bench Squats

3

6

large (70-80% of max)

2-3 minutes

3) Pull-ups with a straight grip (setting the arms slightly wider than the shoulders)

2

max

without weighting

2-3 minutes

4) Standing dumbbell schwung

3

ten

2-3 minutes

5) Jumping from the platform on “toes”

ten

15 seconds

not

10 seconds between sets

6) Side plank on the floor

3

2 minutes

not

2 minutes

7) Raising the legs in support on the elbows (or) raising the legs in the hanging raising the legs in the straps of the birch

3

max

not

2-3 minutes

Exercises

Approaches

Number of repetitions

Working weight

Relaxation

Workout 2

1) Classic barbell deadlift (from the floor)

five

6

submaximal (80-90% of max)

3 min

2) Dumbbell Royal Row

3

15

middle

2-3 minutes

3) Reverse grip pull-ups

3

15

weighting for the number of repetitions

2-3 minutes

4) Bench press standing

3

ten

60-80% of max

2-3 minutes

5) Alternating side lunges with dumbbells

3

15

middle

10 seconds between sets

6) Plank on the elbows with alternate leg raises

3

2 minutes

not

2 minutes

7) Twisting on fitball

3

max

not

2-3 minutes

1.1). Bulgarian Split Squat with dumbbells – the knee of the forward leg should be above the heel, the body is vertical;

2.1). Squats with a low barbell on a bench – the knees should not go beyond the line of the toes, we transfer the body weight to the heels;

3.1) Pull-ups with a direct grip – the grip is slightly wider than the shoulders, we stretch with the chest to the horizontal bar, focus on the middle of the back;

4.1). Standing dumbbell shvung: dumbbell press with additional push from the legs, be sure to cushion the lowering of the dumbbells by bending the knees;

5.1) Jumping from the platform on “toes” – all work on the toes of the feet, the fastest acceleration within 15 seconds;

6.1). Side plank on the floor – the elbow is strictly under the shoulder joint, the legs are an extension of the body, the whole body is in one line;

7.1). Raising the legs in support on the elbows, either in the hang or in the straps of Beres – try to keep the abs in tension throughout the entire exercise (any), in order to achieve this, do not fully straighten your legs at the bottom of the exercises.

1.2). The deadlift is classic – the back is straight, the press is in tension, try to work more with your legs than with your back;

2.2). Royal Deadlift – squat on one leg, trying to keep your back straight;

3.2). Pull-ups with a reverse grip – grip shoulder-width apart, look up and do not lower it during the entire exercise;

4.2). Press the bar while standing – work upward only at the expense of your hands, keep the body upright, lowering it, shock it with your knees;

5.2). Alternate lunges to the side with dumbbells – transfer the weight to the heel, stretch your tailbone back, the knee should not go behind the toes, feet, by the way, direct the knees forward and there;

6.2). Plank on the elbows with alternate leg raises – the whole body in one line, press in tension, elbows under the shoulders, lifting the legs up due to the gluteal muscles, while the body is motionless;

7.2). Twisting on the fitball – lie on the fitball so that the knee is above the heel, the press is constantly in tension, twist, tearing off only the shoulder blades, while the “pelvis” rolls back, hands behind the head, elbows to the side, exhale at the moment of maximum tension.

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Footballer’s Exercises You Can Do In The Gym And At Home

Football players must be physically developed in every possible sense. And if they want to be successful, to play in the best teams in the world, then their day should start in the gym. Any soccer workout targets the major muscle groups and in particular the legs. Finding the perfect program is not an easy task at all, especially if you don’t have 24 hours to go to the gym. So we will tell you about the complex training that professional footballers do.

Warming up


Planks: do at least three times a week.

Lie on the floor with your stomach down …


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