Football Training: Aerobics AND Anaerobics are Essential for Top Performance!
Football is an intense sport, which requires high level of aerobic ability and physical strength. Most amateur footballers perform regular aerobic workouts in the form of shuttle runs, short sprints, circuit training, etc. to maintain fitness levels and endurance, but do not even consider strength training. If you are one of these people, then now is the time to act, because you are not allowing your body to reach it’s true football potential in terms of strength, speed and power. Think about it… who is the best footballer in the world right now? Wayne Rooney, Ronaldo, Messi, Kaka? All of these players have one thing in common – speed, strength and power – especially Rooney. To raise your game and be more like these world class players, you need to include regular anaerobic exercise into your weekly routine. This would improve your shot power, strength on the ball, strength in the air and running speed. Lifting weights for 45 minutes twice per week should be sufficient to achieve the results, without resulting in over training your body. The most effective style of training for increased strength and power is using multiple joint movements, for 8-10 slow, controlled, continuous, smooth reps as below.
Anaerobics: Stick with The Big Movements for the Big Results!
Multiple joint movements include deadlifts, squats, dips, pullups, rows and presses, which increase strength dramatically, when performed with progressive weight over several weeks. Start light, to avoid injury, then aim to increase weight by 2-3% per week on all exercises. Train your legs on a day where the following day is rest, or you will feel slow and lethargic. Train your upper body any day, except the day before a football match. It is always best to have a days rest before a match, to allow the body to recover fully from previous training session. Perform 8-10 high intensity work sets per training session (after sufficient warm ups). Don’t bother with isolation exercises like curls, raises or extensions, they won’t do anything for football.
Enhance your Natural Ability with Protein Shakes!
To enhance results significantly, it is highly recommended that you add a protein powder to your daily diet, to increase recovery and to provide the nutrients to your muscle for growth and repair. Whey protein is a low cost, high quality product that can be used as many times per day as required and will not make you fat. A typical footballer, wanting increased strength, speed and power should consume 1g of protein for every pound of their bodyweight per day, i.e. if you weigh 180lbs, consume 180g of protein per day. It is best to split this protein up over 6 equal servings, i.e. 30g per meal, as your body needs a constant supply of protein every 2-3 hours, or it will resort to breaking down your muscles for protein. If you eat a healthy, high protein breakfast, lunch and dinner every day, then having a protein shake mid-way between each of these meals will provide your body with the required nutrients to retain existing muscle and build new muscle as well. It can be a good idea to buy a protein shaker cup to mix your protein shakes when you are away from home and don’t have access to a blender. All you do is add 1-2 scoops, add some water, shake for 10-20 seconds and drink!
The Premiership and Protein Shakes
I would be very surprised if there are any Premiership footballers out there who do not use protein shakes at least 2-3 times per day. So, the question is – how are you ever going to get to their level, if you don’t even give your body a sporting chance?