By Dr. Tudor Bompa
and Michael Carrera, MSc.

The three main phases of strength required for soccer include Anatomical Adaptation (AA), Maximum Strength (MxS) and conversion to Power/Power Endurance (P/PE). Ideally, a trainer would have the opportunity to create an annual plan and sufficiently manipulate the degree to which the phases are stressed. Unfortunately, most strength professionals or personal trainers often have only two to three months to train a team for strength. After all, most of the teams are made up of young boys and girls who play soccer during the summer months and there simply isn’t time to effectively manipulate the phases. In essence, trainers are forced to use science in the absence of time and a lack of equipment.

Part 1 of this two-part series will introduce the first phase of training for the improvement of strength in soccer. The sequential planning of these phases depends on time and equipment availability. For instance, a trainer who has two months may plan a three-week AA phase followed by a two-week MxS phase and a three-week conversion to P/PE. Likewise, a four-month (16-week) training program will allow for more flexibility in planning the phases of training. The main element to keep in mind is that it is not the exercises employed or the method of training that is of primary importance, but the physiological adaptation that a particular phase is supposed to elicit. In other words, maximum strength can be achieved with a bench press or with weighted push-ups. Creativity lies with the trainer.

The AA phase represents the foundation on which the other phases of training are based. The name of this phase illustrates the fact that the main objective of strength training is not an immediate overload, but a progressive adaptation of a player’s anatomy. Depending on the player’s level of physical development and strength training experience, an AA phase can be between 3 and 10 weeks long. During this long phase the program should be structured to include specific exercises intended to develop the core area of the body and stimulate muscle balance between the agonists and antagonists. Most of the muscle groups should be trained and each set need not inflict an inordinate amount of stress or discomfort on the players.

When designing an AA program for soccer the easiest method to consider is circuit training (CT). CT is a good organizational method that is fun to do while alternating the various muscle groups trained. CT can be used to develop both aerobic endurance and combinations of strength.

A wide variety of resistance objects can be used in a CT program, such as body weight, surgical tubing, medicine balls, light implements, dumbbells, barbells and numerous strength training machines. A circuit may be short, (6 to 9 exercises), medium (9 to 12 exercises) or long (12 to 15 exercises) and it may be repeated several times depending on the number of exercises involved. Obviously, the number of sets, repetitions per station and load must be individualized to meet the needs and the work tolerance level of the player. CT exercises must be planned in an alternating fashion to promote faster recovery of individual muscle groups. The recommended rest interval between stations is 60 to 90 seconds and one to three minutes between circuits.

Considering the scope of the AA phase, exercises should be selected to develop the core area of the body as well as the muscles of the lower body that are used in soccer. Stations are selected based on the equipment available. Generally speaking, the load is calculated from a one repetition maximum (1RM) test. However, novice players may be more inclined to complete submaximum tests, which indirectly assess 1RM. As illustrated below, training parameters for experienced players are quite different from those of a novice. Novice players should undergo a longer AA phase since they generally require more time for anatomical adaptation to occur. However, a longer AA phase of three to five weeks does not result in visible gains for the experienced player.

Parameters	Novice	Experienced
Duration of AA	8 to 10 Weeks	3 to 5 Weeks
Load (if weights are used)	30 to 40%	40 to 60%
Reps per station	15 to 20	10 to 15
Reps tempo	Slow to medium	Slow to medium
Stations per circuit	9 to 12	6 to 9
Circuits per session	2 to 3	3 to 5
Total time of CT session	20 to 25 min.	30 to 40 min.
Rest between exercises	90 sec.	60 sec.
Rest between circuits	2 to 3 min.	1 to 2 min.
Frequency per week	2 to 3	3 to 4

All strength training programs must begin with a phase devoted to injury prevention, marginal strength gain and, of course, overall physical preparation for the phases that follow. Once the foundation is set, a player can begin phase-specific training to improve the level of performance. Part 2 of this series will focus on the Maximum Strength and Conversion to Power phases of training and how they apply to soccer.