The World Cup Workout: Train Like a Soccer Star

It's Here! A glorious summer soccer event occurring once every four years throwing fans worldwide into a football frenzy: FIFA World Cup! All are fixated on festive Brazil and the game for the next month. With that in mind, as well as the sport's exploding popularity here in the States, I present the keys to training like an elite soccer player:Soccer is an incredibly demanding sport requiring high levels of cardiovascular endurance, speed, agility and strength. Gone are the days of soccer players being "average joe" types with silky ball skills and enjoying a pint of beer and pies on a regular basis. Today's players are ....?... physical specimens athletically rivaling any pro sportsmen on the planet. In order to develop this all around athleticism, they train in a wide variety of ways:Cardiovascular ConditioningSoccer players undergo two types of cardiovascular condition, aerobic and anaerobic. The aerobic conditioning usually takes place during preseason training and involves longer duration lower intensity running in order to build base endurance. These runs typically last 60-90 minutes maintaining a heart rate around 55-60% of each player's HR Max. Anaerobic training takes place during both preseason and the actual season. Sessions are usually about 45 minutes of alternating high intensity periods (85-95%HR Max) and moderate intensity recovery periods (50-60%HR Max).Sample Anaerobic Cardio Conditioning:Set up 2 cones 25 yards apart, sprint from cone A to cone B, then jog back to cone A. Repeat this for 10 minutesOn a 1/4 mile (400 meter) track: sprint the straight aways, jog the bends. Work your way up to the Pro's 32 laps or 8 miles!Strength TrainingSoccer players undergo both strength and power training. The power training is usually done during the preseason where the strength and conditioning coaches oversee programs that include Olympic lifting, squats, deadlifts and plyometrics. The In season program is directed more to maintenance and local muscular endurance, so higher repetitions and less weight. PRESEASON SOCCER STRENGTH WORKOUT   http://youtu.be/b6_OeTE6smUPower cleans - 4 sets of 3 reps @ 85% of 1RMJerk Press - 4 sets of 4-6 reps @ 80% of 1RMSquats - 4 sets of 6-8 reps @ 75-80% of 1RMDeadlifts - 4 sets of 6-8 reps @ 75-80% of 1RMBow Jumps - 4 sets of 6 reps onto 48" or higher benchSample In-Season Session:Bench Press - 4 sets of 10-12 reps @ 60% 1RMPull Ups - 4 sets of 10-12 repsStanding Shoulder Press - 4 sets of 10-12 reps @ 60% 1RMDumbbell Rows - 4 sets of 10-12 reps @ 60% 1RMSquats - 4 sets of 10-12 reps @ 60% 1RMDeadlifts- 4 sets of 10-12 reps @ 60% 1RMLeg Extensions - 3 sets of 30 reps @ 30% 1RMLeg Curls - 3 sets of 30 reps @ 30% 1RAgility TrainingAgility and balance are also vital for soccer players, so both during preseason and in the season, soccer players undergo various types of agility training to improve their lateral mobility, balance and proprioception.Sample Agility Session:Ladder Drills: do each 5 times with 30 sec rest betweenIcky ShuffleCariocaLateral 2 in 2 outCone Drill: do each 5 times with 30 sec rest in betweenCone linear weave3 cone drillShuttle drillGotta credit my wife Whitney for helping me with this blog…and not surprisingly...picking the photos!