The key to an effective soccer-specific, sex-specific strength and fitness program is planning. A well constructed training regimen will yield greater results in a shorter period of time. Additionally, a well planned and well-thought out program will make it easier to track progress throughout the season. As noted in the previous article on this topic, soccer-specific strength and fitness training is quite a bit different from training programs for other sports and/or activities. It is widely known that the average soccer athlete may run several miles during the course of a match; and, goalkeepers being the exception, of course. Proper nutrition is vital for success, both in training and in competition. Dietary habits, combined with proper nutrition can make or break a program. This article, the second in a series will deal with diet and nutrition for an off-season, soccer-specific, sex-specific strength and fitness training program.

3 Components to Success

The key to an effective soccer-specific, sex-specific strength and fitness program is planning. A well constructed training regimen will yield greater results in a shorter period of time. Additionally, a well planned and well-thought out program will make it easier to track progress throughout the season. As noted in the previous article on this topic, soccer-specific strength and fitness training is quite a bit different from training programs for other sports and/or activities. It is widely known that the average soccer athlete may run several miles during the course of a match; and, goalkeepers being the exception, of course. Therefore, it is assumed that running and running alone is the secret to effective training. It is not unusual for other training methods and considerations, even diet and nutritional requirements particular to soccer athletes, male and female, to be totally ignored for this reason. In fact, one only has to watch top level amateur or professional soccer match to get a sense for just how physical, and physically demanding, “The Beautiful Game” can be.

On the Ball or Off?

For this reason, and for a myriad of others, a complete, soccer-specific, sex-specific strength and fitness program must be followed. The proper training routine will be one that takes into account diet and nutrition, stretching and flexibility, and strength and overall fitness. It is true, much of soccer training, particularly in-season training, should be done “on the ball;” and, this is not at issue. Yet, even in-season a suitable strength and fitness program should be adhered to, not only to maintain strength levels, but for flexibility and tone, as well.

Diet and Nutrition

The initial focus and primary stages of any off-season program, as noted above, should cover three factors: nutrition and diet: stretching and flexibility: and, the third stage is aerobic conditioning. This article will cover the first of the three stages, diet and nutrition in some detail. Nutrition and diet play a central role in any fitness program, particularly during periods of peak, strenuous training; and, for that reason, we will address nutrition and diet first. Diet, dietary habits, and nutrition are inextricably linked. Dietary habits, particularly when the athlete is involved in a strenuous strength and fitness training program, will make or break your results, determining the success or failure of your overall program. For a number of reasons, including how your body is able to break down and metabolize nutrients, meals should be taken in every two and one half to three hours, give or take a few minutes. The old days of steak and eggs before football and basketball games, and huge amounts of pasta the night before soccer matches and endurance events have made way for balanced, well-thought-out meals, planned at regular intervals. While carbohydrate loading is still used and may still have valid applications, that strategy is not applicable for our purposes.
Carbohydrates are extremely important as they provide immediate and intermediate range fuel for the body. Carbohydrates are made up of simple carbohydrates and complex carbohydrates. Carbohydrates are generally made up of sugars and starches; and, they break down into glucose molecules as they are metabolized by the body. If the body does not have a need for immediate energy, glucose is converted to glycogen and stored in the liver and muscles for future energy needs.

Carbohydrates: Go Fuel!

The average athlete who weighs between 155 and 165 pounds, which may be a little, needs approximately 2400 calories, carbohydrate calories, to fully supply his glycogen tanks. To take in 2400 to 2500 carbohydrate calories requires 600 grams of carbohydrates. It should be obvious to anyone reading this that the body cannot take in and metabolize that sort of volume in one, two or even three sittings. It generally takes a day and one-half to three days to consume that many carbohydrate calories (approximately 40 pieces of whole wheat bread!). For that reason, and for others, carbohydrate loading is not only ill-advised, it is impractical. When the body uses up most of its store of glycogen, it will begin to burn fat for fuel. While fat may be a good fuel source, it is not optimal for our purposes and should be avoided at all costs. Ultimately, if the body depletes both glycogen and fat stores it will begin converting and consuming amino acids from proteins into fuel. This can be particularly problematic if dietary protein is not readily available because the body will begin to cannibalize itself, using muscle for fuel. Additionally, if the body must use amino acids, taken from ingested protein, this may weaken your immune system and inhibit muscular development.

Carbohydrates, particularly complex carbohydrates, are the best source of fuel for your muscles, as well as for the brain which is a voracious carbohydrate consumer. Keeping in mind that a strenuous, soccer-specific strength and fitness training program will deplete glycogen stores, as well as fluids from the body, lost as sweat, it may take between one and two days for the body to fully recover. It may take longer if you’re not eating a high quality diet made up of complex carbohydrates, plenty of fluids, and easily digested, high-quality proteins. You should be able to see why, if you do not adhere to the proper dietary and nutritional guidelines, you may go into nutrient debt, and stay, there in a relatively short period of time.

Vegetarians Beware!

I am assuming, for the course of his program, that the reader is not a vegetarian. The vegetarian dietary requirements are very complex and may not be conducive to this sort of a training regimen. While I am not making a value judgment, a vegetarian diet and optimal soccer performance may not coincide, unless of course an incredible amount of forethought and planning, particularly as it relates to combining the necessary proteins in the proper ratios to make available all of the necessary amino acids for easy assimilation and metabolism.

Protein Intake

Protein intake, like carbohydrate intake, is central to a good overall program. The average male, at 5’ 10” and an ideal body weight of 165 to 175 pounds, depending on musculature, must take in between 50 and 60 grams of protein per day. Protein, in large quantities and in one sitting, is very difficult for the body to completely digest, meaning much of it may go to waste. However, if the protein is broken up into five, even six smaller meals, the body will have little or no trouble using most, if not all of the protein taken in. There are approximately 28 grams in an ounce, and since there is not a precise one to one ratio of ounces to protein, even in the leanest meat, it will usually take between two and 4 ounces of lean meat per day for the average person, twice that if you are involved in a strenuous training program. For a female, 5’6” tall, protein intake should be between 40 and 50 g per day, with the same sort of meal schedule.

Fats

Fats are also very important, not only for nutrition but for nervous system health; and, for other reasons beyond the scope of this article. Suffice it to say, and diet high in quality carbohydrates, a moderate level of high quality proteins, and low to moderate fat content will keep the body fueled and the athlete engaged in a strenuous, soccer-specific strength and fitness training program fueled and lean. The proper balance will ensure the development of the musculature and endurance for optimal performance by the time the season rolls around.

Hydration!

For all of the above reasons and many more, it is extremely important to eat smaller meals, at regular intervals, and as well balanced as possible. In addition to the above carbohydrate, protein, and fat considerations, hydration must play a central role. Carbohydrates are crucial for holding water in the body until needed. Water consumption also plays a vital role in dietary role when it comes to nutrient intake and digestion. While sports drinks have been shown to have some use, water is the training beverage of choice, period! Vitamins should also be considered, particularly if life events and/or work or school prohibit you from taking in all of the proper nutrients. Ultimately, a well thought out, daily and weekly plan for nutrient consumption, including what you are going to eat and when, is as important to the overall success of your program.

In Conclusion!

Nutrition is as important to the success of the program as any exercise or group of exercises you may do. If you do not provide your body with the necessary fuel, it will soon revolt, and you will go into a state known as overtraining, something we will cover in an upcoming article. Overtraining is a condition no athlete can long endure and still perform at peak levels. In the next article we will discuss stretching and flexibility, followed by an article on the aerobic foundation. Do you think you are flexible and aerobically fit? We will see soon enough! For now know this, a soccer-specific, sex-specific strength and fitness training program, properly design and fueled by the proper dietary habits and nutritional guidelines, will make you into a different athlete, a formidable presence on the pitch by the next season.

Junk Food is Out!

Oh yeah, one last thing! Cut out the junk food. That’s right, cut it out! How bad do you want it? Do you think your competition for the spot you envision yourself playing next season is pigging out on Big Macs and fries? Or buttered popcorn and nachos? Carbonated beverages and Kool-aid? If you are going to be a top-level athlete, start acting like one, training like one, and eating like one! If you want garbage? Give yourself a cheat day one day every couple of weeks, as a reward. You will find you enjoy the reward more and, after a while you will crave the junk less and less. But again, it’s up to you, you will get out of this what you put in. Garbage in, garbage out…just like a computer!

Coach Z, John Zajaros
216-712-6526
Skype: johnzajaros1
coachz@ultimatesoccertraining.com

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Training for soccer is very different than training for almost any other sport, for a variety of reasons. Soccer-specific, sex-specific strength and fitness training presents some interesting challenges for both the athlete and the strength coach involved in developing and implementing the program. Over the next week, I will propose several alternative programs, both male and female-oriented, that you may use to get ready for the upcoming season.

Summer Leagues, Camps, and ODP

I realize many of you are probably playing straight through the summer, particularly those of you who are playing at the highest levels, going to camps or are involved with your state association’s Olympic Development Program (ODP) state, regional, and/or national team. For that reason, and for others, I will attempt to develop alternative strategies for those of you who may be playing either throughout the summer or for part of the summer, both with an eye toward the next competitive season.

Overall Considerations: Balance and Flexibility

First of all, a soccer-specific training program must balance anaerobic and aerobic activity, combined with a strategy developed to enhance overall flexibility. Flexibility is extremely important, both in male and female athletes, for a variety of reasons. When designing and implementing a soccer-specific, sex-specific strength and fitness training program, overall muscle balance is a key consideration. Therefore, the proper program will balance strength training with stretching, combined with aerobic and anaerobic interval training, along with periods of intense circuit training to fully engage the athlete’s musculature as well as his or her cardiovascular and cardiopulmonary systems. The combination of affects, if and when the overall program is implemented properly, will peak athletic performance in time for the next soccer season.

Nutrition and Dietary Habits

Nutrition is also a vital component in any off-season soccer strength and fitness training program. Because the soccer athlete will be burning a great deal of energy, and consequently calories, it is imperative that meals are taken 4 to 6 times a day, usually 3 hours apart, with adequate amounts of water and nutrients, particularly proteins and carbohydrates, during periods of peak energy expenditure. If nutritional guidelines are not adhered to, an athlete will soon overtrain and/or will reach the point of diminished returns, at which time risk of injury goes up exponentially. While I am not a dietitian, yet I have been training and advising athletes for more than three decades and will make certain recommendations I feel are appropriate. Of course, it is up to you to either follow them or not, but for optimal results, nutritional guidelines and dietary suggestions should be adhered to, particularly as they relate to the frequency of meals and protein intake. You will be breaking down muscle tissue and, if you do not provide your body with adequate resources, it will begin to use your own muscle tissue for fuel, never a good situation. Nutritional supplements? If you are eating properly and taking a multiple vitamin, one I will recommend in an upcoming article, you should have no problems with energy or overtraining. Additionally, the use of protein supplements may of may not be a good thing, with much depending on your individual circumstances. We will discuss the use of protein supplements in an upcoming article, as well.

Medically Cleared: Get a Physical!

To get started, every athlete should have a complete physical. Fortunately, most athletic departments, both at the high school and college level, and particularly at the professional level, require a physical prior to competition. It is also important to be medically cleared before engaging in a strenuous anaerobic and aerobically demanding soccer-specific strength and fitness training program, male or female. We will discuss some of the considerations particular to males and females in an upcoming article but there are myriad differences and there are considerations for one versus the other when implementing the proper strength training regimen, and we will deal with those variations, as well.

Where to Workout: High School Gym to Cushy Health Club?

Finding the right facility is so important! If you do not have access to a high school or college weight room, the YMCA or YWCA is usually extremely reasonable and quite accessible. Many of the commercial training facilities will also have special seasonal rates for students, generally three months in length. Do your homework, find a workout facility you feel comfortable in. Also, talk to the staff and the manager of the facility you are considering, a friendly yet serious training atmosphere is crucial to your success. Make sure they not only sell memberships to young people, particularly athletes, but that they welcome you too. Some gyms will take your money, they are after all in business to make money, but they will make you feel less than welcome. Avoid those places like the plague! One bad trainer or manager can ruin your workouts and your overall training focus.

Training Partner, Accountability Partner, and Spotting Partner

Having a training partner can mean the difference between succeeding and failing. It’s always beneficial to be accountable to and pushed by a workout partner. If all else fails, ask a family member to at least be your spotting partner, because you will be working with heavyweights at times and a spotting partner is necessary. In commercial establishments this is usually not as much of a problem, as there are trainers or employees on hand to help you out. It may also be possible to ask for a “spot” from someone else training there. There is an unwritten code among individuals who train a great deal, particularly strength athletes (bodybuilders and powerlifters) and they will provide assistance in return for a reciprocal “spot,” when needed. It is a good system but you should not count on someone being available. If at all possible, have your own spotting or workout partner, it will also improve the effectiveness of your program and up the intensity.

Coming Attractions!

So, you understand a little bit about what is ahead and what is expected of you. We discussed nutrition and diet, not necessarily the same thing, and we also talked about where you should work out, at least for the weight training. There is always a track and/or a soccer pitch somewhere around. If not? “Got field?” Little “Got Milk?” joke there! In the next article, we will go into a detailed stretching and flexibility program, one that should be integrated into your daily routine, particularly prior to workouts, and hopefully twice a day. The rest is up to you, if you follow the program, by the time the fall season comes around you will be a different player. If you simply go through the motions, you might as well save yourself the time and energy, because you will get little or nothing out of it at all… it is up to you.

Of course, should you ever feel the need to call, to ask specific training questions, please feel free to do so.

Coach Z
216-712-6526
coachz@ultimatesoccertraining.com

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How-to?

Well, there are a variety of  ways to train for the game of soccer or football (futbol) as the majority of the world knows it. Theories dealing with how best to prepare for the “Beautiful Game,” are as prolific as there are individuals, teams, clubs, leagues, countries, and continents seeking to master its play and rise to the upper echelon of international play. Soccer, and for the sake of simplicity and time we will refer to “Association Football” as soccer, is a physical contest of intelligence, vision, quickness, strength, and endurance. Contrary to the position taken in the Wikipedia article below, soccer is much more than a game played (exception: goalkeeper) with the feet, and occasionally the torso and head. The reality of any soccer match, as anyone who has played can attest to, is quite a bit different. Soccer can be as physical as American Football, as fast as Lacrosse or urban, city rules basketball, and as demanding as an Olympic marathon. The fact of the matter is, a well-trained soccer athlete must be in a condition that rivals any triathlete.

As we explore the various popular, and not-so-popular, theories dealing with training and fitness, we will also deal with the differences that must be accounted for when developing an appropriate training regimen suitable for a wide range in age, gender, present level of fitness, soccer-ability, and level of competition among and between soccer athletes. While primarily individual in orientation and focus, we will also seek to reveal current group training tactics and team practice philosophies, particularly as they relate to and impact the development of the individual soccer athlete.

WOW! Did I just say all of that? And I plan to sleep, too?

Yes!

And that’s where all of you come in. This blog is a community forum and not the platform for a singular training philosophy or agenda. Please! Contribute, suggest, question, and debate. That is why this vehicle has been created and that is why I encourage each and every soccer athlete, advocates, coaches, managers, owner, referees, administrators, parents (yes, we have to include the parents), and fans (which may be about half the world’s population come World Cup 2010) to contribute, as often as you would like.

Warning! Soccer, football, and futbol (in all of their similarities and differences) often bring out the best and, unfortunately, the worst in some individuals. It is unfortunate but necessary that we must warn against abusive language and behavior. Disrespectful and abusive behavior may earn the individual at fault an immediate RED CARD! When it comes to foul language, threats, and oh yeah(!), spitting on the playing field or pitch, the offense will be grounds for immediate ejection from the match.

Enough said? I hope so!

So, on with the games! And in that regard, almost everything is fair game. English Premier League, La Liga, Serie A, the Bundesliga, MLS, Futbol Mexicano, the FA Cup, UEFA Cup, UEFA Champions League, National Team play, the World Cup, and we could continue well into 2010 and not name all of the leagues, teams, players…you got it!

Well, you understand. I am certain this blog will find its own level and, if not, we’ll simply build more! How’s that for positive thinking?  IN OTHER WORDS, if it has to do with soccer and, in the best of all worlds, soccer training, have at it and play on!

For informational purposes only and properly cited below:

Association football

An attacking player (No 10) attempts to kick the ball past the goalkeeper to score a goal.
Highest governing body	FIFA
Nickname(s)	Football, Soccer, Futbol, Footy/Footie
Characteristics
Contact	Contact
Team members	11 at a time
Category	Indoor or Outdoor
Ball	Football
Olympic	1900

Association football, more commonly known as football or soccer, is a team sport played between two teams of eleven players, and is widely considered to be the most popular sport in the world.^[1][2][3] It is a football variant played on a rectangular grass or artificial turf field, with a goal at each of the short ends. The object of the game is to score by manoeuvring the ball into the opposing goal. In general play, thegoalkeepers are the only players allowed to use their hands or arms to propel the ball; the rest of the team usually use their feet to kick the ball into position, occasionally using their torso or head to intercept a ball in midair. The team that scores the most goals by the end of the match wins. If the score is tied at the end of the game, either a draw is declared or the game goes into extra time and/or a penalty shootout, depending on the format of the competition.

The modern game was codified in England following the formation of The Football Association, whose 1863 Laws of the Game created the foundations for the way the sport is played today. Football is governed internationally by the Fédération Internationale de Football Association (International Federation of Association Football), commonly known by the acronym FIFA. The most prestigious international football competition is the FIFA World Cup, held every four years. This event, the most widely viewed in the world, boasts an audience twice that of the Summer Olympic Games.^[4

“Association football.” Wikipedia, The Free Encyclopedia. 21 Dec 2008, 19:03 UTC. 27 Dec 2008 <http://en.wikipedia.org/w/index.php?title=Association_football&oldid=259385394>.

“Football (Soccer).” Wikimedia Commons, . 6 Nov 2008, 21:32 UTC. 27 Dec 2008, 16:12 <http://commons.wikimedia.org/w/index.php?title=Football_(Soccer)&oldid=15827544>.

Have a great day, enjoy, and have fun!

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