Over the years I have won a huge number of football players. And the first question they ask, of course, is how to increase football performance with weight training… And not just weights, but performance training in general.
I have noticed that many football organizations completely ignore the physical development of their players.
Players train, mingle and play games all the time, but few spend hours off the field. This is just not standard practice for the football community.
This means that a football player who learns to increase his football performance with weight training can gain a huge advantage over his competition.
And luckily, I'm about to share my method for increasing football performance.
In short, it is about isolating the key physical factors in football performance, selecting drills and drills to elevate them, and then transferring them to the pitch.
But it gets a bit deeper than that.
Let's dive into:
Competence Vs. Performance
This is a general statement… But, from what I have seen, many football players try to combine their skills and performance training. For example, a lot of soccer players bring a ball onto a pitch, and they think they're working on their agility.
There may be some truth to this, but in general, the mixture of skill and performance training gives poor results.
If you really isolate the key factors of your performance and then elevate them, they will translate on the pitch.
In less words, you will become a more powerful, faster and more agile athlete by exclusively training these traits.
When I talk about performance training I am referring to a few key factors that you need to be around the best football players.
Four key factors in football performance
There are four key factors that you will want to improve when it comes to your football performance. These factors must be worked on in an isolated environment, off the field and away from a soccer ball.
1. Linear speed
Many soccer players find it difficult to go faster because they don't do any speed work off the pitch. They believe that spending time with a soccer ball, playing scrum, and training will make them faster. The hard truth is, it just won't be.
It is important to work on your speed off the court.
There are two linear speed factors you will need to work on to maximize your performance in the field.
The first factor is acceleration. This is your initial acceleration from a dead stop or jog. There aren't too many times you'll speed up from a dead end in the field, but the times you'll need to speed up after a walk or jog are plenty. And if you want to win more balls, have more breakaways, and beat defenders, you'll have to work on your acceleration.
Most don't realize that the ability to speed up is a real skill that can be worked on. You can find exercises to work on your football specific acceleration here.
The second linear speed factor you will need to address is your maximum speed, or maximum speed.
This phase occurs after the acceleration phase when you have reached your maximum running speed. The goal here is to maintain the speed that you have accumulated in your acceleration phase. The way you will maintain that speed is with good mechanics.
This mechanical work must be done without a ball, without competition, without another player on the field. The mechanical exercises you perform will isolate certain components of the sprint and elevate them. You can find exercises to work on your top speed mechanics here.
2. Multidirectional speed
There are several elements of multi-directional speed that most football athletes ignore. The first is agility.
Many players want to have great ball skills. This is a must if you are hoping to excel.
But most don't realize that you can improve your skill with the ball and your ability to create space with defenders if you work your agility off the court, without the ball.
And no, that doesn't mean running through ladders or tearing cones apart.
Agility training involves performing change of direction exercises with a reaction component.
However, your agility training should start with being extremely basic. And there are several reasons for this. The first is to strengthen the integrity of the ankle, knee and hip. If you do not have adequate ankle inversion / eversion or hip abduction / adduction, you will not be able to change direction quickly on the court. You will lack fluidity.
Taking a basic approach is also an injury prevention measure.
You can laugh at that now, but if you avoid devastating injuries, you'll thank me later.
The other component of multidirectional speed that you will need to develop is your curvilinear speed. Most of the time, footballers run in curves. There is a specific technique for running this way that you need to master to maximize your speed on the court.
In order to excel in these areas, we want to break them down into small pieces and elevate each component.
Power and explosiveness play a role in everything on the pitch. Your first step speed, your top speed, your shoe, your jumping ability and much more.
This requires a heavy dose of plyometrics and jump training.
There are three components for fueling that you will want to address with your plyometric training.
The first is your vertical power. Vertical power is transmitted at your maximum speed and sprint. This is because at your maximum speed your net horizontal force output has reached zero and you are fighting against gravity (which is beating down on you) to maintain your speed. You need adequate vertical power to maintain your speed.
Plus, having vertical power will help you compete for the ball, earn headers, and score a goal.
The next component is horizontal power.
Horizontal power will help your acceleration. It will directly play on how fast you can produce from a dead stop or jog. Developing horizontal power will also help with your first stage explosiveness. This will allow you to get a head start on defenders, and even leave them behind.
Of course, perhaps the most important attribute of horizontal power development aid is your punching power. If you want a stronger shoe, horizontal power is a must.
The last element is the development of lateral power..
Developing lateral power will help you change direction and slow down sideways. This type of training will also improve your game when you have the ball.
Many footballers believe that strength is not important for the sport. And many of these players don't realize that strength is the foundation of all athleticism - speed, power, agility. This is all determined by your strength base.
So naturally you will want to continue your strength progression so that it divides to support these other athletic attributes.
There are many components to strength training, including relative strength and absolute strength.
To keep it simple, stick to big lifts (squat, trapezoidal bar deadlift, bench) and perform them for low reps. Each week, try to beat your numbers from last week. I have more information on strength training for athletes here.
Anaerobic efficiency vs. Aerobic endurance
Anaerobic efficiency and aerobic endurance are all about conditioning. And most football players don't realize that you have to train the two modalities differently.
Anaerobic efficiency is your ability to produce explosive movements over and over again without decreasing the amount of force produced. In other words, it's your ability to shoot the ball as hard as you can at the start of the game just like you do at the end. Or in the case of a sprint, you want to have the same burst of speed at the start of the game as at the end.
Aerobic endurance has to do with the overall amount of work you can do throughout the game before you drop out. For example, a guy with high aerobic endurance might not be the fastest, but he'll never run out of steam.
He won't get tired.
I have found that most guys get enough aerobic endurance from their workouts, scrums, and matches.
Anaerobic efficiency is what you need to tackle in the gym. Whether it's through high intensity “finishers” or through sprinting and jumping to a high level when you are already tired at the end of your workout… There are many ways to increase your anaerobic efficiency.
The football performance system
I have noticed that there aren't a lot of guys teaching this essential information to soccer players.
There are not many programs designed for the physical development of football players.
So I compiled all of the above information, and more, into a cohesive, easy-to-follow program called Football performance system.
It's a 14 week program designed to isolate the key factors I talked about above, elevate them, and then translate them into the field.
I just released this program, so I'm going to make it available at a great price for a limited time.
Find out more by clicking on the link below:
Understanding what it takes to becoming a successful athlete, is important. Although, there are millions of factors that contribute to this, so we have put together our top 5 tips to becoming a successful athlete ! The reason behind this article came from an conversation between myself and a young athlete desperate for success. So, hopefully, this article will help similar athletes asking the same type of questions.
First of all, commitment is defined as the state or quality of being dedicated to a cause ( your team ) or activity ( your sport ). Although, commitment isn’t tangible and you can’t quantify it, the levels of commitment are ever changing. So, thats the task, understand what level you need to reach and smash it !
A locker room full of teammates who are willing to work hard and work together every day at practice, even when not under the coach’s eye, is important to having a successful season. Realise that a good teammate doesn’t try to be the best player on the team; they focus on being the best player for the team, though at times this can be difficult – stick with it !
Spending 10 minutes before and 10 minutes after practice working on your game will give you an advantage over the competition. Some players choose to talk about their day while they slowly lace up their shoes, or duck out of practice as quickly as possible. Realise that being different is just one level away from being great. Twenty minutes of additional practice six days in a row adds up to another full practice during your week. Although its more about quality practice rather then quantity of practice, if you are adding 120 more minutes of practice to your week, make sure its worth while !
to become a successful athlete you need to know Your Teammates. How you work with your teammates when things are going wrong, strongly influences how successful you will be. Also influencing how far you will go as an athlete. So, great teammates are positive, supportive, understanding, forgiving and passionate about helping those around them achieve greatness. Learn about your teammates. Enjoy being around them away from practices and games. Sit with different teammates on road trips. Strike up conversations to learn about what motivates them. The time, effort and energy you put into reaching out to your teammates will come back to you many times over. Being a good teammate isn’t a big thing; it’s a million little things, so get sérieux !
Realise that regardless of whether you are playing in a friendly fixture, a tournament, or been invited to international trials, certainly adopt the motion that people are watching. You are a brand, and you want to be seen in a positive light. You have to become a brand worth investing in, because your worth investing in.
Finally, “When you are not getting better, you are getting worse” is a cliché that may intimidate many athletes. Improve just one rep each day, and push yourself outside your comfort zone. If you are lucky enough to be around a coach who pushes you, holds you accountable, and may even be demanding at times, consider it a gift. Although it may be stressful, they probably see something in you that you don’t yet see in yourself.
Stay positive and believe in the process. No successful athlete ever started out that way. They all found it in themselves to make their bad days better and draw confidence from the days when they did well. You are never as bad as your worst day, and you are never as good as your best. Find it in yourself to stay level-headed and hungry to become more for your coaches, teammates, family and yourself.