World Cup 2014 Soccer Series Part 2: Physical Training

World Cup 2014 Soccer Series Part 2: Physical Training

soccer training

  This is our second installment of our World Cup Series. You may recall World Cup Series Part 1 dealt with History.  Here we like to focus on training your body.  

How to Train Like A Soccer Player

Soccer players are always moving up and down the field, so they need to be fast on their feet, able to endure long periods of time without any rest, and physically strong. Instead of focusing purely on size, they need to focus on areas such as full body strength, improving balance and overall endurance conditioning. For soccer players, they need to focus on exercises which will help them increase their speed, power and build up their core muscles. Our program is designed to cover every facet necessary to help you become a world class World Cup champion.

Getting Warmed Up

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Before you start truly working out, it is important that you warm up. Warming up the body gets your muscles loose and relaxed while making sure that your blood is really pumping. Warming up the body is like stretching before a long run … you just need to do it; otherwise, you could really hurt yourself.

Our dynamic warm-up routine is designed to maximize your blood flow, increase your heart rate, increase your range of motion and prepare the body for a strenuous workout.

  Plyometrics

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For soccer players, having explosive power and speed is an absolute must have. One of the best ways to increase your EXPLOSIVE power and speed is through Plyometrics. Plyometric exercises do not rely on heavy, bulky weights; rather, they are built off of bodyweight exercises and possible some static equipment. Plyometric exercises focus on quick, explosive movements such as lunging, jumping and stopping. These exercises can be dangerous if performed improperly, which is why it is important to have an experienced personal trainer working one-on-one with you. Our Plyometric program will help you develop plenty of EXPLOSIVE power and speed quickly, and safely, without wasting time in other less effective workout sets.

Strength Training

 There are four types of strength training programs for soccer players; they are:

  1. Off-Season Training: Focuses on building up your functional strength.
  2. Off-Season / Pre-Season Training: Focuses on maximizing your functional strength.
  3. Strength Training and Endurance: Focuses on building up your muscular endurance.
  4. In-Season Maintenance: Focuses on keeping your body in full working order.

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Our soccer conditioning program will help you develop speed, strength, endurance and agility; all of these factors play a big part in becoming a World Cup champion. Schedule an appointment  with one of our trainers like Fadi Malouf, or Scott Black, and David Baldovin .

 Stay tuned for part 3 as we look  into Nutritional Training 

World Class Athletes Celebrities Who Can Relate

 With intense training, drive and determination, it is possible to be a fantastic soccer player like David Beckham, Ronaldo,  Lionel Messi,  Zinedine Zidane,  Mamadona, Mia Hamm, Abby Wmbach, Marta, Christine Sinclair, Kristine Lilly.  Along with those famous players, some celebrities have been known to kick around a ball, Gilles Marini, Anthony La Paglia, Chris Harrison, Maksim Cherkovski, Tony Hawk, Kerri Walsh, Misty May-Treanner, Britney Spears, and Brandon Roth.

 

My Workout Log – Strength Builder Level 1: Week 8: Day 2

My Workout Log – Strength Builder Level 1: Week 8: Day 2

Strength Builder Level 1 Personal Trainer

In this blog, Pierre Bush shares his Strength Builder Level 1: Week 8: Day 2 to demonstrates that professional Ballroom dancers can use weight resistants training to increase strength while maintaining flexibility and poise for dance competition . Personal Trainer and Fitness Expert Fadi Malouf is behind the cutting edge advice and uses the Virtual Trainer to coach clients worldwide. 

Thanks for sending me Strength Builder Level 1: Week 8: Day 2. I completed it on 2/21/14 in 46:40. 

Here’s My Log:

Step Up | Barbell:
Set  Reps  Weight
1    10    50   
2    10    60   
3    9     80   
4    8     100  

Squat Jump | Dumbbells:
Set  Reps  Weight
1    8     20   
2    8     25   
3    8     30   
4    8     40   

Wall Squat | Swiss Ball | Dumbbells:
Set  Reps  Weight
1    8     15   
2    8     20   
3    8     30   
4    8     40   

Stiff Leg Deadlift | Barbell:
Set  Reps  Weight
1    8     90   
2    8     100  
3    8     110  
4    8     110  

Leg Curl | Swiss Ball:
Set  Reps  Weight
1    8          
2    8          
3    8          
4    8          

Leg Extension | Machine:
Set  Reps  Weight
1    8     100  
2    8     120  
3    8     140  
4    8     160  

Calf Raise | Dumbbells:
Set  Reps  Weight
1    8     20   
2    8     35   
3    8     40   
4    8     50   

Thanks, 
Pierre Bush

Access your Virtual Trainer Account Here and reach out to your personal trainer for help if needed. 

My Workout Log – 4-Day Split: Routine A – Back

My Workout Log – 4-Day Split: Routine A – Back

4-Day Split- Routine A - Back

In this blog, Nick shares his 4-Day Split: Routine A – Back log to demonstrates that BodyByFadi Virtual Trainer workouts are easy to follow and precise. Fitness Expert Fadi Malouf is behind the cutting edge advice and uses the Virtual Trainer to coach clients worldwide. 

Thanks for sending me 4-Day Split Routines: 4-Day Split: A: Back: A. I completed it on 2/18/14 in 49:41. 

Here’s My Log:

Close Grip Pulldown | Cables:
Set  Reps  Weight
1    10    180  
2    10    180  
3    10    180  
4    10    180  

Bent Over Row | Dumbbells:
Set  Reps  Weight
1    10    65   
2    10    75   
3    10    85   
4    6     96   

T-Bar Row | Barbell:
Set  Reps  Weight
1    10    125  
2    10    145  
3    10    170  
4    10    170  

Standing Wide Row | Cables:
Set  Reps  Weight
1    8     180  
2    7     180  
3    8     180  
4    8     70   

Self Row | Bodyweight:
Set  Reps  Weight
1    10    0    
2    10    0    
3    10    0    
4    10    0    

Thanks, 

Nick

My Workout Log – 5 x 5 Workout for Her

My Workout Log – 5 x 5 Workout for Her

5 X 5

 

 

 

 

 

 

 

In this blog, Libby Forrester shares her 5 x 5 Workout log to demonstrates that male type workout routines work perfectly to increase strength for women as well. Personal Trainer and Fitness Expert Fadi Malouf is behind the cutting edge advice and uses the Virtual Trainer to coach clients worldwide. 

Thanks for sending me 5 X 5: Workout 4. I completed it on 2/4/14 in 1:21:04.

Here’s My Log:

Crossover Step Up | Barbell:
Set  Reps  Weight
1    5     40   
2    5     30   
3    5     30   
4    5     30   
5    5     30   

Bench Press | Barbell:
Set  Reps  Weight
1    5     45   
2    5     55   
3    5     60   
4    5     55   
5    5     55   

Wide Row | Cables:
Set  Reps  Weight
1    5     40   
2    5     40   
3    5     40   
4    5     40   
5    5     40   

Push Press | Barbell:
Set  Reps  Weight
1    5     45   
2    5     55   
3    5     50   
4    5     45   
5    5     45   

Dip | Bodyweight:
Set  Reps  Weight
1    5     60   
2    5     60   
3    5     60   
4    5     60   
5    5     60   

Thanks, 
Libby Forrester

Access your Virtual Trainer Account Here and reach out to your personal trainer for help if needed. 

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