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Weight Training Routine by Bundesliga Players

Training like a soccer player will usually involve a lot of running, but the biggest mistake some of them make is to train without any weights. Weight training should be a part of every athlete’s career because it keeps you strong and your body healthy. Even if you need to run for 90 minutes straight, it doesn’t mean that lifting will affect your speed.

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Goretzka was one of the players that couldn’t be recognized after he started weightlifting, but it made him a better player. It’s easier to make predictions today when you know how hard certain players work on themselves.

Everyone should do a few compact exercises because they will impact all the muscle groups you need. The more important thing is to ensure that you are doing them correctly to avoid injury.

Dumbbell Step Ups

Dumbbell step-up is a very easy exercise to do, so you won’t have any issues with getting injured. The only thing you need to figure out is which dumbbell to use but always go for a lighter weight because you shouldn’t put a lot of weight on your arms. The whole point is to work on your legs, so you’ll need a box or bench that you will step on.

The box can be a bit higher than knee level, and you can do 10 to 15 reps, depending on the weights. Every part of your legs will be working, so it’s almost as important as squats. The difference is that you have a movement like when you climb, which can help you with your explosiveness and reaction time.

Cable Exercises

Another important thing to mention is that cable exercises are probably the best thing to do if you don’t want to use bigger weights. You will be able to lift heavier when using cables instead of dumbbells, and your muscle movements will feel more natural. This happens because the machines are made in such a way as to isolate muscle movement.

You can work on every muscle group with cable machines, so the whole training can be done with them. Do weighted training before you do cardio because your muscles won’t feel heavy after lifting weights.

Are Deadlifts Good for Soccer Players?

This is one of the biggest questions every soccer player has when starting to work with weights. Deadlifts are great if you do them properly and have someone to work with because it’s a hard exercise. 

There are multiple versions of deadlifts that you can do, but the differences are small when it comes to the muscle group each exercise targets. Using a trap bar is a great idea because you will isolate yourself, and it’s easier to figure out the movement you need to do in order to lift it properly.

Another great tip is to work on your lower back for a couple of months before doing deadlifts. Hyperextension is the best thing to do if you want to strengthen your lower back. 

You need to do this because most injuries are connected to the lower back when doing deadlifts. You could also start by working only with a barbell and increasing the weights weekly.

Vests and Ankle Weights

Ankle weights are a huge problem for many people that use them for a while. They are bad for athletes, especially soccer players that already have issues with joints. 

Even a smaller weight can cause damage if you use them for too long while jogging. The only proper way to use them is while doing ab exercises.

On the other hand, vests are also not a great solution to weight lifting, but they are good for short training. For example, if you want to combine cardio training, which includes hill climbing and similar exercises, having a vest will help you gain more strength.

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