Over the course of a soccer season, players will experience a decrease in strength and power without continued strength training. Obviously, this will affect performance on the field, so the continuation of the strength program throughout the season is crucial for success.
Ten years ago, weightlifting programs during the season were mostly non-existent at the high school level. College-level strength training was done only once or twice a week, and usually after practice. Traditional programs emphasized higher reps with less weight because the players were already exhausted from practice when they reached the weight room. With what we now know about periodization and peaking before the start of the season, why go back to a light weight and high reps?
Many high school and college football programs now use a system that keeps weight and intensity level high and repetitions low to maintain strength and power throughout the season. High intensity, lower volume workouts are the best way to maintain what athletes worked so hard for during the summer. Many schools have added strength training classes during the school day, or athletes have access to the weight room before school, allowing training without practice fatigue.
Here is a sample program:
Day 1: (3×4)
Squats
Explosive deadlift with a shrug
Military press
Day 2: (3×4)
Cleaning power
Bench press
Glute / Ham or RDL (3×8)
Day 3: (3×8)
Power squat
Power bank
Main job
This is what a typical seasonal program would look like with a lower volume because time is limited, but with high intensity for optimal strength and power. If your schedule allows for a third day of training, use lighter weights but perform the exercises explosively. Also note that this program primarily includes compound movements to work multiple muscle groups in a minimal amount of time.
Be sure to modify the program for a week or two during the season to avoid stages and make the program more exciting for your athletes. For example, weeks three and six use plyometric training or explosive medicine ball exercises instead of weight training. Combination elevators are another great option. Examples would include a front squat in an overhead press, hanging clean in a front squat, and a dumbbell deadlift in an incline row. Get creative during these weeks because any change in muscle stimulation will help prevent plateaus and complacency.
During the season, safety in the weight room should also be emphasized with athletes. When lifting with heavier weights and low repetitions, a spotter is required. Athletes must also understand the importance of performing the proper number of repetitions to maintain their strength levels. Using too much weight, relying on the observer to complete reps, and using poor technique could lead to injury. It will also not produce the desired results.
With more time allotted to strength training during the school day, be sure to take advantage of these advanced training techniques to keep your strength and power levels high throughout the season. You will see a difference in your performance, especially at the end of the season.