By Dr. Tudor Bompa
and Michael Carrera, MSc.

Part 1 of this article introduced the Anatomical Adaptation phase of training. Once a strong foundation is built, the soccer player is ready to develop game-specific strength. Maximum strength (MxS) training plays an important role in creating soccer-specific strength. A player’s ability to increase maximum strength depends on the diameter of the cross-sectional area of muscle involved (which increases as a result of strength training), the capacity to recruit fast-twitch muscle fibers (the strongest and quickest muscle fibers we have) and the ability to synchronize all the muscles involved in the action (so that all the muscles are working toward the same goal). The ability to recruit fast-twitch muscle fibers depends on the use of maximum strength loads and explosive power movements.

Improvements in Strength
Strength improves as a result of creating high tension in the muscle, which is directly related to the training method employed. A player does not have to increase body weight as a function of MxS training. The ability to increase maximum strength without a concomitant increase in muscle weight characterizes the MxS phase of training as nervous system training. The use of heavy loads with ample rest between sets is the main characteristic of this phase. However, most young players are not capable of utilizing such heavy loads and trainers rarely have the proper equipment available. Therefore, maximum strength training can be accomplished with the use of bodyweight and partner-assisted exercises. Trainers who have access to a barbell can introduce certain exercises such as half squats, stiff-leg deadlifts or bent-knee deadlifts which help promote an increase in maximum strength. The exercises described above are used throughout our online sport-specific programs and also available in the exercise substitution menu. It is important to remember that it is not the exercise that counts, but the adaptation that follows. In the case of soccer, the goal is an increase in the recruitment of the fast-twitch muscle fibers in the knee flexors (hamstring muscles/rear thigh) and extensors (quadriceps muscles/front thigh). The table below illustrates the training parameters for the MxS phase.

Training Parameters	Work
Duration of phase	3-4 weeks
Load	85-100%
# of exercises	3-5
# of reps per set	1-4
# of sets per session	6-10
Rest interval	3-6 minutes
Speed of execution	Fast
Frequency	2-3 times/week

Power Training
A player can have very large muscles and a tremendous amount of strength but lack the ability to contract those strong muscles very quickly. To overcome this deficiency, a player must undergo power training that will improve the rate at which force is developed. In general, power training for soccer employs methods of moving objects (barbells, dumbbells and one’s bodyweight) through space rapidly.

Power training exercises are intended to activate the recruitment of motor units more quickly while simultaneously encouraging greater nervous system adaptation. To make the movements more effective, power training should closely mimic or represent the movement patterns most used in sports.

Plyometric or bounding-type exercises are highly recommended during this phase. Trainers who have access to fitness facilities are encouraged to use various benches, barbells, medicine balls and dumbbells in conjunction with plyometric exercises. Trainers who conduct their sessions in a gymnasium or outdoors can effectively utilize speed drills and bodyweight exercises along with jumps, hops and bounding movements as a method of improving power performance. Exercises such as a medicine ball toss or drop push-ups followed by a 10 to 15 meter sprint can aid in the development of acceleration power. Likewise, variations in exercises such as performing a drop jump followed by a quick 10 to 15 meter sprint (acceleration) and then a quick deceleration can aid in the training of deceleration power.

Power Endurance
Soccer requires a combination of power and power endurance. Power endurance is defined as the ability to develop power consistently throughout the game and withstand the onset of fatigue. Power endurance is trained by performing explosive activities (similar to the ones suggested above), 20 to 30 times without rest. Obviously, a novice player would start with fewer repetitions and slowly progress. While there are subtle differences in developing power and power endurance, for the purposes of this article, I suggest that power and power endurance be trained concurrently in the same session. Begin with a moderate number of quick, explosive activities (such as bench/hurdle hops) and after an adequate recovery period of 10 to 15 minutes, plan for explosive activities that require a greater number of repetitions. This approach to training will promote the development of power and power endurance.

Proper strength training combined with aerobic and speed conditioning can positively impact a player’s performance. As a rule of thumb, concentrate on improving aerobic capacity during the Anatomical Adaptation phase of training. This is the time that a high volume of work can positively impact a player’s development. Speed and agility training can be introduced during the last part of the maximum strength phase and carried into the Conversion to Power and Power-Endurance phases. Trainers should not allow equipment or time to limit their manipulation of strength modules. Be creative and the results will follow!