How Not to Lose Speed ​​with Strength Training

A frequently asked question among athletes! How do I avoid losing speed with strength training?

Lightweight high intensity, what everyone also learns in high school is that mass is inert, so train with light weight and (1-5) reps explosively.

Many athletes don't train their legs because they're afraid it will make them sluggish, which is of course not helpful in a sport like football, running, etc., where speed is one of the most important aspects.

Research shows that athletes benefit from two good strength training sessions per week. Try to focus as much as possible on compound exercises during these workouts. This will automatically improve your speed and susceptibility to injury.

Here are the top 5 exercises you can do as an athlete to gain more volume in your legs without losing speed.

THE SINGLE-LEG SQUAT

Every time you sprint in soccer, you push off with one leg – a one-leg squat is the perfect exercise to improve your sprint speed.

STEP UPS WITH WEIGHTS

In a header, whether as a defender or attacker, it's essential to be able to quickly transition from jumping to sprinting , or vice versa, immediately after landing. This exercise focuses on strengthening the muscle groups involved in this.

HILL SPRINT

Perform sprints up a hill or incline. This helps develop strength and speed while also improving your technique. You can also do this on the treadmill by setting the incline to 12 and the speed to 11.8. Run intensely for 20 seconds, then rest for 40 seconds, and repeat 15 times.

DRAG WITH WEIGHTS

The muscle groups responsible for forward movement are essential for developing your explosiveness. By adding resistance to these movements during your training, you can increase your explosive power and utilize this advantage during a match. Muscular strength is an asset for soccer players, as it makes it harder for them to push off the ball. However, if you become too muscular, it can reduce your agility. It's important to strive for a physique that optimally suits your position and responsibilities on the pitch. Strength training in soccer can help you get the most out of your game by finding the right balance between strength and agility, appropriate for your specific role.

Burpee Pull-Up

Although Cristiano Ronaldo probably does this exercise weekly, we'll give you a brief explanation anyway. This exercise focuses on training your entire body and helps keep your heart rate high throughout the workout. It's an excellent way to improve your fitness and speed, and is specifically designed for athletes.