Football, Strength and Bodybuilding
I’ll start this article off by telling you out right, IT IS NOT possible to be a bodybuilder whilst being a high level footballer. Sure, it is possible to play a bit of 5-a-side as well as being a casual bodybuilder, in fact these two forms of exercise could complement each other and help you improve your physique. But, if you want to get to a high level in bodybuilding, you have to give up football, or you will be permanently overtrained and you will pick up lots of injuries.
However, if you are a high level footballer, lifting heavy weights in a bodybuilding style could improve your overall game!
Depending upon the position you play, you may require different strengths, but as long as you can maintain or improve your existing aerobic function, then combining some natural bodybuilding principles into your training regime could lead to improved footballing performance for the following reasons:
- Increased strength on the ball
- Increased strength in the air
- Increased shot power
- Increased sprint speed
- Improved balance
All of the above are good qualities for a footballer, but if you overdo it, you may reduce your flexibility and endurance. The idea is to find a balance between aerobic and anaerobic activities and combine them with a very good diet, incorporating plenty of fruits, nuts, seeds, lean meats, wholegrains, wholemeal pastas, brown rice, eggs and milk. To help increase your daily protein intake, you could also supplement your meals with a whey protein powder. To further increase speed and power, you could also supplement with creatine. Our article about football supplements also provides some good advice.
If you decide that you are going to start lifting weights for the above reasons, then start with one or two weight training session per week. Consuming a good high protein diet, drinking plenty of water and getting plenty of sleep will help you avoid overtraining. A typical routine is below:
Leg Extensions
Leg Curl
Barbell Squat
Cable Crossovers
Barbell Bench Press
Dumbbell Lateral Raise
Barbell Shoulder Press
Pullups
Dumbbell Pullovers
Bent Over Barbell Rows
Barbell Shrugs
Triceps Extension
Biceps Curl
Deadlift
Warm up for each exercise with two sets, working with 50%, then 80% of your main work set weight, doing about 8 reps. Once warmed up for an exercise, perform just one actual work set of each exercise, selecting a weight that allows 12 reps per set. Ensure that you train to a high intensity, but under control, by taking 3-4 seconds per rep and moving the weight in a slow, controlled, non jerky, smooth cadence. Research each exercise, to ensure that you use perfect form, therefore avoiding potential injuries. Do not do more than one work set per exercise, or you will overtrain the muscle group involved. Remember, higher intensity leads to better results. Rest 30-60 seconds between sets, reducing rest time and increasing weight as you improve. Do not spend more than 60 minutes lifting weights, or your body will start releasing a stress hormone called Cortisol, which is associated with a reduction in muscle.
Consuming a recovery drink immediately after training (football or weights) can help your body retain existing muscle and build new muscle. A recovery drink is usually made up of simple sugars, fast releasing protein and minimal fats, so an ideal choice would be a pint of skimmed milk, or better still a dedicated recovery drink.
p.s. If there are any high level bodybuilders, who can still play a good game of football, I would really like to hear from you and I may even publish your stories on this blog.
Regards,
Martin.
