Soccer Player Fit!
The world is tuned into the World Cup right now. As we watch the athletic soccer players bob, weave, sprint, dribble, and head their way into fine drama, we wonder how they are so physically fit! Well, at LFF we can help you find a way to get soccer player fit.
The professional soccer player’s physique is coveted. The soccer player is trim yet fit. They have a lean body with defined muscles meaning low body fat paired with strength, stamina, and speed. Who wouldn’t want that?!
So how do we get it? Of course, the best way is to actually play soccer. But if that doesn’t work for you, there are things you can do at your local LFF to get you there.
First, it is about interval training in your cardio workout. Soccer players run, on average, 70-80% of a 90-minute game. Doing the math, that is about 72-minutes of running, mostly at a sprint. That means, depending on the speed of the particular match, a soccer player will run anywhere between 5 to 10 miles in one game, working in short and intense bursts. This interval training work provides the high yield fat burn we want. You may find you are able work harder than normal during your peak since recovery time is built in. Interval training also increases your cardiovascular stroke volume over time, and makes you faster. (The New York Times writes more about the benefits of interval training here.)
To do this on your own, structure your workout as follows:
- Run 85-90% of your top speed for 1-2 minutes.
- Jog easy for 3-4 minutes to recover.
- Do this 4 times, this counts as one set.
- Anywhere from 5 to 15 sets will do, depending on where you are in your fitness level.
Many group fitness classes are modeled on interval training work. Check out your local group fitness schedule to find out what is offered near you. BodyAttack is a class designed specifically to work in interval sets, occasionally there is even an agility track featuring soccer drills.
Yet burning fat and calories is just one small component of getting that lean soccer player body. Those soccer players have muscle control, core strength (think about heading a ball at that speed and with that precision), and defined muscles.
Here’s the trick: lift for strength, not for bulk. What does that mean? More repetitions, with less weight. We generally like to “go big.” But as the lean body mass of the soccer player demonstrates, you may actually want to “go light longer.”
To do this on your own, structure your weight lifting as follows:
- Do 2 sets of 10 repetitions at 70% of your maximum weight.
- Do a 3rd set at 50% of your maximum weight for as many repetitions as possible.
Of course, your personal trainers can help you set up a workout designed around these two principles: interval cardio work combined with high repetition and low weight lifting.
Pretty soon, you will be reaching your “goal!”
Topics: Training Tips | 4 Comments »
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July 7th, 2010 at 11:20 pm
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