Struggling to figure out what a footballer should actually be doing in the gym?
Let us help you!
Now that we’ve introduced your topic with a short and catchy title, it’s time to write your introductory paragraph. This is your chance to grab your reader’s attention. You can explain why you are the best person to give advice on this topic; share a personal story that reflects your own experience on the subject; and/or highlight common mistakes that can be avoided once applying your useful tips.
Before listing your tips below, add one last sentence that sums up your paragraph or offers a smooth transition to your listicle.
Tip #1 - Don't be Afraid to Lift Heavy!
Your first main exercise in your gym sessions should involve a heavy lift of some sorts.
Whether that is some form of deadlifts, squats, bench press, or an overhead press (depending on your program and goals)
Tip #2 - Adjust Your Sets And Reps
Instead of doing 4 sets of 15 reps on squats, increase the weight and lift between 1-5 sets for your main lifts. For example, you can start your workout with ne of the lifts above and do anywhere from 3-5 sets with 1-5 reps per set.
"Include quotes by experts in your post to add credibility." – SEO specialist
Tip #3 - Lift With Intensity
With less reps we have to maximize each rep and make sure it is done with intensity. You should be challenging yourself when strength training, a set of deadlifts should not feel easy unless you are warming up. If you are doing 15 reps, chances are the first few reps were not very challenging. Now keeping it >5 we can lift with more intensity through that set.
Tip #4 - Make Sure we Are Doing Plyometrics
After a heavy lift for the first exercise we can go straight into some plyometrics. Plyometrics are a great tool to increase coordination, prevent injuries, improve power and force production and absorption (which we touched on in the last blog). Again we can keep these reps fairly low. For example, 2-4 sets of 4-8 reps
Tip #5 - Now we Can Add in Supplementary Lifts
After completing the first two exercises, now we can add in some lifts to target muscle groups or areas we want to improve. Some basics may include dumbbell chest presses, lunges, calf raises, lateral sides, dips, etc. We can go into a lot of detail about how to structure these and if you want those details check out our online coaching!
Tip #6 - Understanding Your Training Tolerance
Knowing what you can handle as an athlete is very important. How long it can take your body to recover and adapt from a certain session. How much load you can actually put your body through without damaging it. These are all important things to know so you can adjust your workouts based on your schedule.
Now Your Ready to Hit The Gym
Take some of these tips with you into your next gym session and see how you get on. If you want your very own customized strength training program just like the ones our pros use, make sure to check out our online coaching programs!
https://www.peaksoccertraining.com/online-coaching
Comments