This video was created to show you how to structure and create a soccer/football specific gym routine. The best gym routine would be created with goal of improving on-field performance.
The video shows some scientific research that suggests a circuit-style training routine to be the most time effective way to work out, and gives footballers a higher cardiorespiratory and metabolic response to the workout -- stimulating similarities to what would be seen in matches by keeping your heart rate up considerably more throughout the session v.s traditional strength training.
Link to study: www.ncbi.nlm.nih.gov/pmc/arti...
Another study in this video finds that circuit-style training and traditional strength training have similar improvements across active individuals. This suggests circuit-style resistance and traditional resistance strength training provides similar results, but with circuit-style training consuming less time.
Link to study: pubmed.ncbi.nlm.nih.gov/21659...
Another study demonstrates complex contrast training to be superior to traditional strength training in 3 of the 5 areas measured. Traditional strength training was only found to be superior in the growth of the muscle.
Link to study: pubmed.ncbi.nlm.nih.gov/26609...
Here are numerous other studies supporting the information given in the video. Links are below.
pubmed.ncbi.nlm.nih.gov/26284...
pubmed.ncbi.nlm.nih.gov/32084...
pubmed.ncbi.nlm.nih.gov/36135...
europepmc.org/article/med/293...
Full Sample Gym Session Routine --
Circuit 1 (4 rounds - 2-4 minutes of rest in between rounds):
Goblet Squat (or Bulgarian Split Squat/BB Back Squat) -- 5 reps x4 rounds
Bodyweight Split Squat Jumps -- 4 reps each leg x4 rounds
Weighted Split Squat Jumps -- 4 reps each leg x4 rounds
Broad Jumps -- 4 reps x4 rounds
SL RDL -- 6 reps each leg x4 rounds
Circuit 2 (3 rounds - 1-3 minutes of rest in between rounds):
Plank Bird Dogs -- 8 reps each side x3 rounds
V-Up -- 12 reps x3 rounds
Wall Sit -- 1 minute hold x3 rounds
Copenhagen Holds -- 15 second hold each side x3 rounds
Keep in mind a couple of things:
1. It is important to understand that the exercises in the sample session I gave may not be the exact rep ranges and exercises that are the most effective for you individually. You need to found out what areas you lack in so you can custom your sessions to your specific needs.
2. I am not a doctor, strength and conditioning coach, or anything like that. The interpretations are what I have seen, and believe to be the most effective ways to workout based on being a pro player, growing up in pro academies, and by talking to sport-scientists, and other qualified performance coaches. Do your own research before implementing any advice from the video!
If you have any questions about this video, comment below and I will get back to you!
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About Me:
Name: Heath Martin
Age: 21
Height: 6'0
Weight: 170
Nationality: USA
Last Team: Forward Madison FC
Previous Teams: Forward Madison FC, IMG Academy, Tennessee ODP, Atlanta United U19's
Position: LB/LWB/LCB (3-back system)