Strength training

Strength training is training with the goal of improving muscle strength. Not so long ago, footballers did little or no strength training. For a long time it was thought that strength training had a negative effect on football performance. Training sessions were mainly focused on football technique.

In recent years, there has been a change in how people think about strength training in footballers. Trainers and scientists have discovered the benefits of strength training in football. In professional football, strength training is now an important part of the overall training programme.

The condition of the muscles is hugely important for footballers' performance. With strength training programmes it is possible to increase strength by 25% to 100% within three to six months. For those who have never done strength training, the biggest gains are in the first weeks due to the muscles' learning effect. For those who have done strength training before, the increase will be smaller in three to six months.

Different types of strength

Strength training has different 'components' that must all be trained in a specific way. The best known are strength endurance and hypertrophy. In addition, there are maximal strength, supramaximal strength, speed strength and explosive strength.

Strength endurance is actually the basis of strength training. Hypertrophy is strength training aimed at increasing muscle size. This is mainly important for bodybuilders and weightlifters, and not for footballers. Speed strength and explosive strength involve speed. Speed strength and explosive strength are important during football.

A good strength training schedule goes through all facets of strength training. Starting with the basis, strength endurance. The training is then expanded to the other forms of strength.

Strength training

A strength training session consists of a number of exercises. For footballers, these focus mainly on the leg muscles, such as the squat, lunges, deadlift and Nordic hamstring curl. These are basic exercises for the legs that have many different forms.

These exercises are performed in so-called repetitions, sets and with rest between the sets. The number of repetitions, sets and rest is dependent on which phase the strength training is in. For example:

It is important to train with the right weight. You choose the weight so that after the prescribed number of repetitions you have no strength left for one more well-performed additional repetition.

For example, when 8-12 repetitions are intended during hypertrophy training, the weight must be such that a 13e repetition is not possible. It is therefore not necessary to do 12 repetitions; the bandwidth of the repetitions lies between 8 and 12 repetitions. During the sets, the number of repetitions decreases. In the first set it is usually possible to do 11 to 12 repetitions, the second set 10 to 11 and the third set only 9 to 10. If this is the case, you know that the weight is correct and the training has the greatest effect.

Strength training exercises

Squat:

Lunges:

Deadlift:

Nordic hamstring curl:

Translating strength training into football performance

As indicated earlier, speed strength and explosive strength are mainly important for footballers. The muscles must be accustomed to being able to react quickly and explosively on the field. In addition, there must be a link from the standard exercises to football-specific exercises. Performing only squats will not make a footballer technically better. A footballer does become stronger though, reducing the risk of injuries. To also achieve football-technical improvement, the strength exercises must be made specific. A conditioning and recovery trainer, coach or sports physiotherapist can help with this.