Soccer Specific Workout

• Weight lifting can be a great way to increase muscular strength, muscular endurance, speed, power, and quickness.
• If you want to focus on muscular endurance, do more repetitions at a lower weight.
• If you are looking for muscular strength, do fewer repetitions with more weight.

Monday                                                                      Thur

Squat        3 X 8                                                           Bench   4 X  6

Power Clean       3 X 8                                                 Squat  4 X 6

Bench               3 X 10                                                 Power Clean  4 x 6

Leg Extension   3 X10                                                  Leg Press   4 X 6

Leg Curl      3 X 10                                                     

Lat Pull 3 X 10                                                             Leg Extension   4 X 6

Crunches          3 X 25                                                 Leg Curl      4 X 6

Back Extensions (with weight)  3 X 10                          Crunches          3 X 25

Bicept Curl  3 X 10                                                      Back Extensions (with weight)4x6

Tri-Cept  Extensions 3 x10                                           Shoulder Press (dumbbells) 4x6