Proplayer elite7/6/2023 ![]() ![]() If a strong-man competitor squats 3 sets of 2 reps of 600 pounds, then his volume is also 3600. So, if I squat 3 sets of 6 reps at 200 pounds my volume lifted is 3600. But what does high volume mean? The term volume, when it comes to weight lifting, is the product of the sets, reps, and weight of each specific lift that is performed. ![]() Most people know what the phrase “lower body lifting” entails… squats, lunges, step ups, plyometrics etc. And besides, who doesn’t like having a nice butt, nice thighs, and some washboard abs to show off at the beach? Strong legs and core are not just for athletes, though, because everyone can benefit from a strong foundation. Soccer is also a contact sport, and contact sports require lots of agility, so having a strong core is invaluable. High Volume Lower Body Lifting + Core WorkĪlthough interval training will certainly work the legs, soccer players require very strong legs in order to sprint faster, hold off defenders, and strike the ball harder. * Disclaimer * Interval training is meant to be very intense, and should only be performed 1-3 times per week in order to let the body recover. So interval training’s unique ability to burn fat, AND work both of the energy production systems make it an amazing workout tool. ![]() Interval training also increases certain hormonal activity that continues to break down and utilize fat even after you have stopped exercising for that day. Interval training accomplishes this because its unique requirement on the body activates hormones in such a way that fat tissue gets broken down quicker to be used for energy. The machines act like cardiovascular training and fat burn training are mutually exclusive categories, when in reality if the exercise is done properly, they can go hand in hand. All the cardio equipment pieces these days have these “fat burn zones” and “cardio zones” that are well intended, but don’t really make much sense. The final advantage that interval training brings to the table is that it is an excellent fat burner. From alternating speeds and inclines on a treadmill, to going for a street run and sprinting up every hill that you come upon, to repeating 400 meter sprints on a track with a minute rest inbetween, the options are quite varied and usually only require 20-30 minutes to complete. There are many ways that interval training sessions can be completed. Interval training is a type of exercise that combines short periods of all out, extremely intense effort with periods of active rest in between. Soccer players, then, need to train both of these systems, and the way they accomplish this is interval training. The anaerobic system on the other hand, does not require oxygen, and does not last as long, so it’s typically used in short term, intense exercise. The aerobic system requires oxygen to create energy, and is mainly used in long term endurance exercise. Without getting too scientific, there are two types of energy systems in the body aerobic and anaerobic. ![]() So the cardiovascular arsenal of a soccer player needs to range from long term stamina, to short term power, and everywhere inbetween. Not only must soccer players be able to run multiple miles per game but they also need to be able to accelerate to a high speed sprint instantaneously. In terms of cardiovascular fitness rankings, soccer players are at the top of the list. Through interval training and high volume lower body lifting with core work, training like a soccer player will help you lose body fat while building up strong leg and core muscles. I’m not saying that training like a soccer player will make you look like Cristiano Ronaldo, but it will definitely help get you in the best shape of your life. Soccer players train in a very specific way to get their bodies ready to play, and it shows in their physique. When’s the last time you saw a professional soccer player and thought “Wow that person is out of shape,” or “Wow that person is just unathletic”? Probably never, because unlike being a lineman in football or being 7’2’’ in basketball, you have to be lean, athletic, and in shape in order to excel at soccer. ![]()
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