The Ultimate Workout To Get Explosive For Soccer

0:00 A lot of soccer players think through the lens

0:02 of we don't want to get super muscular.

0:05 We don't want to get huge and hypertrophic, be more explosive, getting faster.

0:09 We want to think about training the nervous

0:11 system and training the drive, that neural drive.

0:15 Okay, so that's a big factor here.

0:16 If we're thinking about changing direction, if we're thinking about sprinting,

0:21 ground contact time might be 0.1 milliseconds.

0:24 Okay, that's a very short time frame.

0:26 Our muscles theoretically don't have that much time to react,

0:30 but the nervous system firing as rapidly

0:33 as possible is what plays that huge role here.

0:37 Soccer players, we're going to give you guys

0:38 a workout to get more explosive and faster.

0:42 And we're going to start right.

0:44 Okay.

0:44 So, we're going to start off with a perfect warm up.

0:47 Okay.

0:48 A lot of soccer players don't like to lift weights.

0:51 You think you're going to get big.

0:52 You're think you're going to get big and bulky.

0:53 You're going to be slower.

0:54 But what I want to show you

0:55 in this workout is that if we're building your balance,

0:58 we can help you, in this case, build your speed.

1:01 We're going to help you build your ability

1:02 to jump and to run faster, to cut quicker.

1:05 And so, we need to warm up properly first.

1:07 We're doing PVC pipe walks.

1:09 We want to focus on strengthening our feet, improving our ankle stability,

1:13 improving our ankle range of motion,

1:16 and also just getting the body ready for this explosive workout.

1:19 We're using our strength training at peak strength and we're following

1:22 through an impulse workout where we're going to be lifting weights,

1:25 but we're going to be lifting weights

1:27 and being as quick and as explosive as possible.

1:31 So, the first thing that we did in our warm-up was our PVC pipe walks.

1:34 The second thing that we're doing here is we're going

1:36 into a split squat and then into a hip lock hold.

1:39 You can do this in a skater squat position or in a split squat position here.

1:44 And I can already feel right there if you just

1:46 saw my left knee sort of come in a little bit.

1:48 This is why we need to warm up as effectively as possible.

1:51 And then the last thing that I'm going to do is duck hops.

1:54 And the reason why I like to do duck hops and why I

1:57 think soccer players can benefit from duck hops is working that hip mobility.

2:01 If we're more mobile in our hips and we

2:04 have great propriception set up from those PVC pipe walks.

2:08 Now we're going to be able to cut a little bit more effectively.

2:11 We're going to be able to have our head stay neutral here.

2:14 Okay?

2:14 Okay.

2:14 So, we have better dynamic trunk control and our hips can

2:17 turn and that's going to help us when we're on the pitch.

2:21 So, we're here.

2:26 Oh, that feels good.

2:28 And we can just go back through this warm up.

2:30 Two to three sets of each movement.

2:32 PVC pipe walks.

2:34 We get through the duck hops.

2:35 We'll get through the split squats into the hip lock hold.

2:38 That's going to help with that hip extension.

2:40 You're going to feel stronger, feel more explosive,

2:43 and ultimately that's going to set you up

2:45 for this first exercise in the actual workout.

2:48 First exercise that we're going to do is going to be trap bar jumps.

2:55 Now, inside peak strength,

2:57 the big factor here is the first exercise is around potentiation.

3:01 So, we're going to do a trap bar jump.

3:02 You can do a dumbbell snatch.

3:03 You can do a power clean.

3:05 In this specific workout, we do have that trap bar jump.

3:08 And we want to think about training the nervous system.

3:11 A lot of soccer players think through the lens

3:13 of we don't want to get super muscular.

3:15 We don't want to get huge and hypertrophic.

3:18 But when we think through impulse training,

3:21 being more explosive, getting faster,

3:23 we want to think about training the nervous

3:25 system and training the drive, that neural drive.

3:28 Okay?

3:29 So that's a big factor here.

3:30 If we're thinking about changing direction, if we're thinking about sprinting,

3:35 ground contact time might be 0.1 milliseconds.

3:37 Okay, that's a very short time frame.

3:40 Our muscles theoretically don't have that much time to react,

3:44 but the nervous system firing as rapidly

3:47 as possible is what plays that huge role here.

3:51 Now, in this workout,

3:52 we're going to do three to four reps there of trap bar jumps.

3:55 This is around 50 kilos.

3:56 Inside peak strength,

3:57 we know that we're only going to take about a 2-minute rest period.

4:00 That rest period will be enough for me to recover.

4:03 I can get back in and I'm going to hit this again.

4:06 And I want to think about trying to jump and react even quicker, okay?

4:10 And being as stable as possible so that each set builds upon the previous.

4:20 Okay.

4:20 So, we can do a set there.

4:22 I'll rest for about 2 minutes based off the timer.

4:25 And I even have on my watch, what's cool with Peak Strength is

4:28 that Peak Strength will communicate to my watch.

4:30 So, I don't even have to have my app

4:32 open and I can actually get the workout done.

4:35 I can get more explosive.

4:37 My rest period comes up on my watch.

4:40 Now, I get back in.

4:41 I execute this set as well as possible.

4:43 So, the first group here, okay,

4:45 we went through the warmup and then we got that first exercise done.

4:49 Trap bar jumps, three sets of three to four reps at a prescribed weight.

4:54 Now, we're going to get into some contrast methods.

4:56 Okay?

4:56 We're going to get into some unilateral training where we're going

4:59 to focus on how we can build specific muscle groups like the glutes,

5:03 like the quads, so that we can train very,

5:06 very well and very stable in these specific joints.

5:10 And we're going to do them with reactive movements.

5:12 I want to do one more set here.

5:19 So remember, we're focusing on speed and strength.

5:22 Often times soccer players, we might not want to do something strength related.

5:26 Let's say a back squat, right?

5:28 So theoretically, some people might believe that a back

5:32 squat won't help us with our speed.

5:34 Even though there is evidence that this is to the contrary,

5:38 but what I'm going to show you is even better than a back squat,

5:41 especially when we're looking at speed and explosiveness for soccer.

5:45 In soccer, if we're planting here, right, we're planting and then kicking, okay?

5:50 we have this deceleration occurring on one leg

5:54 and then we come through and we kick.

5:56 And even if we're dribbling and we have to plant and change direction here,

6:00 we want to stay low with our footwork and we'll see that knee change direction.

6:05 We'll see the hip and the knee lead

6:07 and then that's going to help us actually cut.

6:09 So, we need to be training the groups,

6:12 the muscle groups and the actions on how that will be happening at high speeds.

6:18 So, we're looking at a unilateral strength exercise first here.

6:22 And this is where we're going to get into something

6:24 simple like a goblet squat on a single leg roller.

6:27 Okay?

6:27 So, I'm going to be here.

6:28 One, two.

6:32 Right?

6:33 And I want to have good control in the trunk.

6:35 I want to have nice mobility through the hip, through the quad.

6:39 Okay?

6:40 And I want to be stable through that full foot.

6:42 This is relating back to that deceleration

6:45 to that deceleration point of where we're planting.

6:54 And even there, okay, we want to think about making good contact,

6:58 driving up as quickly as possible.

7:01 So, we're doing a strength movement.

7:02 Okay, we're going to rest about a minute to a minute

7:04 and a half based off the timer from peak strength.

7:07 And then we're going to head to another exercise that's

7:10 going to teach us how to contract at a high speed,

7:13 how to have a muscular action at a high speed in a lateral direction.

7:19 That's where a lot of this stuff comes into play

7:20 is that when we're in the gym for soccer, right?

7:23 The way peak strength works is that we build out

7:26 a program and we think about what are the joint angles,

7:29 what are the speeds, what's the strength needed,

7:31 what's the explosiveness needed, how how big of a broad jump or vertical jump,

7:35 what do you need to do to become a better soccer player.

7:39 So then peak strength builds out that program

7:42 specifically for your actions out on the field.

7:46 You still got to do the skill work.

7:47 You still got to work with soccer coaches.

7:49 You still got to get better with your footwork.

7:51 But we're going to create the physiology

7:53 behind you becoming a better soccer player

7:56 and then you're going to be able to execute your skills at that higher speed.

7:59 So just click that first link in the description,

8:01 head over to peakstrength.app, the Google Play Store,

8:04 or if you got an iPhone, Apple iOS store, and you can download Peak Strength.

8:08 Make sure you put in your email, okay?

8:10 Put in your email and then you can select that you want to train for soccer.

8:13 And then what's even cooler is you could

8:15 say that you're a field-based athlete or you're

8:18 a goalie or you're a mix and you can actually inform peak strength from that.

8:21 Now the next exercise I'm going to walk over here is a side jump

8:26 step up and I'm going to show you two ways you can execute this.

8:28 Okay, so these are going to be done together and you got that rest period.

8:32 So this could be one way here.

8:37 Okay.

8:38 You could also go like this where I'm going

8:39 to have like a little counter movement, a little quicker.

8:46 Okay.

8:46 So, that's a second way that you can do it.

8:48 And then the third way would be I'm going to go a little bit further out.

8:52 I'm going to go here.

9:00 Okay.

9:00 So, that's that third way to execute that.

9:03 Now, I got that minute and a half to two minute rest.

9:06 I want to recover.

9:07 We're training the nervous system.

9:09 We're training to recruit as quickly as possible.

9:12 We're training to be stable.

9:14 Okay, that's going to help us out on the pitch.

9:17 So, I'm going to make sure I get that rest.

9:20 Make sure that I'm not dying.

9:22 I'm going to go back, hit those goblet single leg squats,

9:24 and we're going to do this again.

9:25 So, we're going to go through this again.

9:31 And I want you to think about too being as upright as possible here.

9:36 nice depth.

9:39 And the big thing that this is going to help you with is del.

9:42 Okay?

9:43 If I'm cutting, if I'm sprinting,

9:46 I'm going to be planting and I want to change my hip level.

9:50 That's how I will end up decelerating at a higher speed.

9:54 Okay?

9:55 So, that's going to help me.

9:55 If I'm running really quick and somebody makes a move

9:58 and I need to del, but I'm too weak.

10:01 That's when you see soccer players blowing out their knees,

10:04 rolling their ankles, getting into a bad position.

10:07 But if we strengthen the joints where we need them to be stronger,

10:11 and we're doing twitchier movements,

10:13 that's where we really see everything come together.

10:15 So, I'm going to do this one more time.

10:18 And then the cool thing here is the next group of exercises

10:23 is really going to light up the muscles that are key in soccer.

10:28 So, this is where I'm going to finish here.

10:30 And then the next group of exercises really going

10:32 to help you take it to that next level.

10:44 So we want to react quickly.

10:46 Try to feel the strength work that you're doing.

10:48 Okay?

10:48 Try to feel the quad, the glute when you're doing the high speed movements.

10:54 And then that muscle memory and the mirror neurons that you're training,

10:58 that's going to apply to the pitch when you get out

11:01 on the field and you're doing your skill work as well.

11:04 So now let's get into this next grouping.

11:06 So the next two exercises,

11:07 these are the ones where we're really going to focus on acceleration.

11:10 Okay?

11:11 So we really want to think about as a as a soccer

11:14 player focusing on the glute and the quad.

11:16 Okay?

11:16 So we're getting into this position here and we

11:19 want to put our foot at this angle.

11:20 And now this could change based off of if you're in season or out of season.

11:25 If you're in the offseason, like if you're telling peak strength,

11:28 I'm in the offseason, it would be good to have a deeper angle.

11:31 If you're telling peak strength that you're in season,

11:33 cuz we do have inseason training or championship season training,

11:37 you might have a little bit less of an angle

11:39 so that you can recover a little bit easier.

11:41 But we want to get set here.

11:43 Okay.

11:43 And I'm going to come up, switch, and I'm going to come down.

11:47 Boom.

11:47 And then drive back up and come back down.

11:50 Now, when we look at quad and glute activation,

11:54 so glutes here, think about your butt, quad here, boom.

11:58 I want to drive and bring that all the way through and then put my foot up.

12:02 One mistake I've seen a lot of soccer players

12:04 do is they'll go like this and then up.

12:08 So, if that's you, you can decrease the amount of weight that you're holding.

12:12 Peak strength's probably going to tell you to hold like 10 pounds.

12:14 So, you can just in that case,

12:16 if you're struggling with it, just don't hold any weight, right?

12:19 But peak strength is probably going to pick the perfect weight.

12:21 You're going to here, drive up, put it down, come back down.

12:24 And I want to think about decelerating.

12:27 Remember I mentioned that earlier.

12:30 Del hit.

12:33 Come back up.

12:34 Okay.

12:35 And do that again.

12:37 And come back up.

12:38 And one thing if I show you from this angle right here, okay,

12:42 I'm going to show you on the eccentric,

12:44 which means when I'm going down, I'm going to come up.

12:47 Now watch my left knee.

12:48 I just sort of shake it a little bit.

12:51 Ideally, by my second or third set.

12:55 Okay, that shake, that sort of instability is

13:02 going to get trained a little bit higher.

13:04 What happens here is reflect back to the beginning.

13:07 When we're training soccer players, we want to train that neural drive.

13:11 We're training the nervous system here.

13:14 We want you to recruit as well as possible.

13:16 And that first set might be like the set you need for potentiating

13:20 your your nervous system to wake up in those positions to be more stable.

13:24 The more stable my knee is, the stronger my quads and my hamstrings,

13:28 the better my co- contractions become, that provides more stability.

13:32 Now I can cut better.

13:34 Okay.

13:34 Now, the next movement is one of my favorites if I'm

13:38 training a Dback or a soccer player or a basketball player.

13:41 So, we're doing the step-ups here.

13:43 We're going to rest for about a minute and a half here.

13:46 Now, I'm going to hold this lunge position.

13:48 Okay.

13:48 Now, I'm here.

13:49 And you can do this with a coach, with your training partner.

13:52 Okay?

13:53 So, you can use a training partner to give you

13:54 an auditory cue or you can just do it normally here.

13:58 I'm going to go like this.

13:59 Boom.

14:00 Don't fall over here.

14:06 And we want to think switch those feet.

14:08 Boom.

14:08 And hold that quickly.

14:10 Now, if you saw my old ass just fall over a little bit, you've got to be stable.

14:15 You want to feel your glutes from this movement

14:17 and the quads lighting up and providing stability.

14:21 If I'm not stable, when someone goes to make a cut,

14:24 it's going to look like my jocks here and the guy's over here.

14:27 Okay?

14:28 We want to make sure that that's not happening.

14:30 So, we're trying to train the joints, the quads, the glutes,

14:34 the muscles that we need to fire as fast

14:38 as possible when we're out playing an actual game.

14:41 Okay?

14:42 So, we're going to go through this one more time and then

14:43 we're going to give you one

14:44 more movement that's absolutely tremendous for agility.

14:48 So, I'm going to show you a little trick here.

14:50 Okay?

14:50 And that this is something I learned from triple jumpers.

14:53 A lot of people lack this skill or they they don't know or think

14:57 about something like triple jump or long jump is very similar to soccer.

15:02 Okay, we want to think about planting and then taking off.

15:07 And this is where the triple jump stepup comes in.

15:09 This is just a little variation of what I was

15:11 just previously showing you is I'm going to come up, okay?

15:14 And I want to actually go all the way down and I can hit from the heel.

15:19 And when I push, okay, so I'm going to have this foot up.

15:22 this toe up on my back foot.

15:25 It's gonna come from all from that front quad, front glute.

15:32 I'm cheating a little because I'm swinging,

15:33 but this is something that's absolutely killer.

15:37 So, once you get really good at dumbbell step-ups,

15:40 you can control the tempo and you can control the actual technique.

15:44 Okay.

15:45 So, I'm going to go one more here,

15:46 then I'm going to go back to the Russian jump lunge

15:49 cuz there's a couple things I want to share with you guys

15:51 is that the way we think about training inside our system

15:55 and the garage strength system is based off of looking at sport depths.

16:00 So, athletes that are in soccer, okay, are sport depth four.

16:04 They need to have endurance.

16:06 Most of the endurance work that they're going

16:07 to get is going to be in practice, okay?

16:10 They need speed.

16:11 They need explosiveness.

16:13 The differentiating factor between a soccer player and let's say

16:16 a football player is that football players have more collision.

16:20 Okay?

16:20 And it's a shorter game.

16:22 Soccer players have a longer game and they

16:24 don't have an actual physical contact every single play.

16:29 So they don't need as much muscle mass, okay,

16:32 as a football player would because a football player

16:35 has absolute brute force of going against an opponent.

16:38 So, we think about that when we're building out our system of training

16:45 so that you're trained as effectively as possible as a soccer player.

16:51 I wanted to share one thing is I'm going to do one

16:53 wrong where my front foot like if your front foot goes short,

16:56 make sure you're reaching long.

17:00 Okay, so that's the way the system's built

17:03 out so that you're trained as precisely as possible.

17:06 We have the five sport depths that we've built out.

17:09 Sport depth one would be somebody like a shot putter.

17:12 Sport depth two, that's a football player.

17:13 Sport depth three, that's a wrestler.

17:14 Sport depth four, soccer, uh, basketball.

17:17 Okay.

17:18 Sport depth five, that's like a triathlete or a marathoner.

17:21 And that's how the system is built.

17:22 Okay?

17:23 No one else is doing this.

17:24 No one else is out there who's, you know,

17:27 saved athletes $13 million in scholarship money,

17:30 who's also coached at multiple Olympics, American record holders.

17:33 Now, we're get here.

17:35 This is the last one.

17:36 I want you to think about how we're building the the physiology of the athlete.

17:41 We talk through each position.

17:43 Now, I'm going to help you with agility.

17:45 Okay?

17:46 So, I'm going to get set in the same

17:48 position with the Russian lunge that we were just in.

17:50 And I'm here and I want to rotate.

17:53 And the first thing that you might see is I'm a little wobbly.

17:56 So, we want to make sure this last exercise, thoracic rotations.

18:03 I want to be able to hold this position

18:07 so that if I'm turning my trunk, I'm stable.

18:10 And ideally, we can get to about 180 here.

18:13 Okay.

18:16 Right here, relative to your feet.

18:17 Okay.

18:18 So, if we can do this with resistance, with a band.

18:21 Okay.

18:21 I would switch sides.

18:22 I want the band to rotate towards my lead leg.

18:26 You can even see there just doing that.

18:28 And this cool part here is this will help you with agility,

18:32 stability, and you're going to feel this through your abs.

18:36 So, this is where we're finishing off.

18:38 You can do two sets of 10 on each side.

18:41 Remember, we started off with that good

18:42 warm-up trap bar jumps that potentiated everything.

18:45 Then, we went into the the two super sets that we did

18:48 where we walk through with the single leg squats and the jump step-ups.

18:52 Then we finished with the sing with the step-ups here with the Russian lunges.

18:56 Now we just finished there.

18:58 This is a workout that you guys can do today as soccer players to get faster,

19:02 to get more explosive.

19:04 Click that first link in the description though.

19:05 Head over to peakstrength.app.

19:07 Download peak strength.

19:08 Okay, we have for you guys.

19:10 We want you to commit to yourselves for a full year.

19:12 Sign up for one full year.

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19:15 Make sure that you download peak strength.

19:17 You put in your email and then you select that you're going to train for soccer

19:21 and you can select if you want to if you're a fieldbased athlete or a goalie.

19:25 If you guys like content like this, click

19:26 on this card right here because remember freaks,

19:30 if you want to become a champion, you've always got to cultivate your power.

19:34 Peace.