What you will learn in Module 4

Strength Training Intro
There are a number of ways to get stronger, but the great debate is; free weights or machines, or bodyweight. How much weight, how many repetitions, what frequency of training, how much rest in between exercises, at what age can my players start progressive resistance training. This section will provide you with all the answers.

Types of Strength Training
In soccer, lower body strength is required for kicking, jumping, tackling, twisting and turning and also forms the foundation for explosive speed. Upper body strength is required for shielding the ball, holding off opponents, throw-ins and also contributes to overall power and explosiveness.

Sample Weight Program
Take just a little time to plan your soccer weight training program correctly and it will certainly re-pay ten-fold on the field.

Strength Drills with the Ball
The objective of these drills is to work on functional strength so the resisting player puts just enough resistance to overload the work of the player with the ball. This is a typical match related scenario, and is very demanding in its nature. Great drills for all players. Each drill is described in detail with 3-D illustrations.
One versus One Running with the Ball  
Two versus One Running with the Ball 

Functional Strength Training
Weight training programs for functional strength are an important component in developing each players maximum athletic potential.

Functional Strength Drills
Functional strength training can be done with very simple equipment, and with the use of a broom handle and an imagination, fantastic results can be achieved. This section provides great strength training exercises using broom handles while working in pairs. Each drill is described in detail with 3-D illustrations.

Free Weights
These compound exercises should be the foundation of any weight training program because they stimulate the most amount of muscle in the least amount of time. They work all of the major muscles used in soccer. Complete with anatomical diagram of the anterior and posterior muscle groups.

Strength Training Exercises
This section will show you a variety of the most effective strength training exercises. Each training exercise is described in detail with illustrations.
Bench Press
Front Dumbbell Raise
Seated Lateral Raise
Incline Press
Up Right Row
Concentration Curl
Alternate Dumbbell Curl
The Lunge
The Squat
Wide Grip Pull Down

Body Weight Training
As the majority of teams, clubs or players either do not have sophisticated equipment, or are too young to use equipment.
Then this type of strength training program can be done by anyone at anytime in anyplace. By using compound exercises as opposed to isolating muscle groups, a greater benefit is achieved. The Body Weight Circuit can be implement inside a gym or outside on the practice field. The great advantage is that there is no need for cumbersome equipment and it provides an excellent work out for your players, any time of the year. Each exercise is described in detail with illustrations and demonstrated in video
Squats
BW Dip
Abs (90 Degree Crunch)
Split Squat Jump
Elevated Push Up's
Abs (Plank Hold) 
Alternating Front Lunge
Diamond Push Up's
Abs (Reverse Crunch)
Squat Jumps
Push Up's
Abs (Butter Fly Crunch)

Hypertrophy Program
If your outcome is to transform your physique then these type of weight training programs will give you the best results.

Maximum Strength
Even if you don't consider yourself a top class soccer player, weight training programs designed to develop maximum strength can have a dramatic effect on your performance. Here's why. Almost every sport requires either muscular power or muscular endurance or both.
The greater your maximum strength, the more potential power or strength endurance you can develop. There is a big difference between bodybuilding weight training programs and those designed for maximum strength.

Circuit Training
What exactly are the benefits of circuit training? Firstly, if you're committed to getting in shape and improving your fitness level, circuit training offers a complete solution. It can improve your strength and your aerobic fitness as well as burning fat in one workout. And due to its constant variation it is much more interesting than most forms of training.

Power Circuit Training
A well-designed circuit training program is one of the most efficient training modes to improve sport-specific strength and endurance. When are professional players most likely to use a circuit training program? More often than you think. During the 0ff-season or transition phase, it's critical that you avoid doing nothing - especially if you've worked hard to build up your strength and conditioning levels over the previous season.

Dumbell Exercises
This complete collection of dumbell exercises will strengthen tone and build every major muscle group in your body. Dumbell exercises offer some tremendous advantages over traditional resistance machines.

Terminology

Muscle Chart