A question recently came up about speed and strength training. Specifically, the question was about bodyweight training vs. weight training. Which one is better for you as a player?
In the context of soccer, both bodyweight training and weight training will help you build strength and speed.
Each, however, has a distinct main benefit. What really matters is how hard you train and when you are training.
This article will go over the details, and you’ll see that it’s not always a one or the other proposition; both can be modified and customized in order to fit your needs best.
Bodyweight Training vs. Strength Training for Soccer
The main benefit for bodyweight training is the convenience of performing the exercises anywhere, so you can continue to accomplish your training goals. There is no equipment needed!
Bodyweight training also helps you to master your form which is really important when strength training.
A lot of the time, bodyweight training is performed first in order to master one’s form. And you can still add strength with bodyweight training by adding in static holds.
You can also add speed training with your bodyweight routine by adding in plyometrics.
So bodyweight training overall can be more flexible than you might have assumed.
Benefits of Weight Training for Soccer
The main benefit for weight training, on the other hand, is that you can really add muscle mass and maximize your strength since you can keeping increasing weight.
It is easy to know how much weight you lifted. If you want to get stronger, then you need to add more weight. You can add strength by adding more weight.
You can add speed training with weights by doing explosive movements or using lighter weights with as faster speeds.
In Season Speed and Strength Training
Overall, it doesn’t matter whether you choose bodyweight or weight training. But you DO need to be consistent in how often you workout and take the proper amount of recovery time to make sure you are performing your best.
For a hard workout that pushes you beyond your current physical capacity, you are going to need 72 hours to recover before your next game.
For a threshold workout that holds you are your current limit, you will need 48 hours to recover before your next game.
For a maintenance workout that holds your fitness level without overextending, you will need to 24 hours to recover before your next game.
Also, since you use your quads so much in soccer, you should concentrate on making sure that you work out your hamstrings more than your quads.
Off Season Speed and Strength Training
Again, it doesn’t matter whether you choose bodyweight or weight training. However, you may want to lean towards weight training because this is the time you can try to add muscle mass.
Weight training allows you to add muscle mass quicker, but again you need to be consistent in how often you are working out.
However, remember you still need to have endurance and be able to sprint and run for the entire game. This will limit your muscle mass. So there is a fine line with adding muscle mass and being soccer fit.
What’s your favorite way to improve your strength and speed through strength training?