Mixed
High-intensity resistance training (HIT) is more efficient than moderate-intensity (hypertrophic) training for improving soccer performance, with two weekly sessions sufficient for pre-season gains and one weekly session adequate to prevent in-season detraining.
For elite soccer players, prioritize high-intensity, low-repetition resistance training (85-90% 1RM) over high-volume bodybuilding-style workouts. Perform these sessions twice a week during the pre-season to build strength and power, then reduce to once a week during the competitive season to maintain gains without causing fatigue. Focus on exercises that transfer to soccer movements (squats, jumps, sprints).
high-intensity resistance training seems to be more efficient than moderate-intensity resistance training (hypertrophic)... two weekly sessions of strength training are sufficient to increase a player’s force production and muscle power-based actions during pre-season, with one weekly session being adequate to avoid in-season detraining.
Why this rating
Based on a systematic review of 24 manuscripts involving 523 players, though individual study durations were short (4-12 weeks).
Source
Strength training in soccer with a specific focus on highly trained players
João Renato Silva et al. · Sports Medicine - Open · 2015
DOI 10.1186/s40798-015-0006-z
More from this paper
- Complex training (alternating heavy resistance exercises with sport-specific plyometric drills) and soccer-specific power actions are preferred over traditional resistance exercises due to superior ecological validity and transfer to performance.Good
- Concurrent high-intensity strength and high-intensity endurance training (HIT) enhances overall performance capacity in soccer players, provided the training is periodized correctly.Good
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