Off-Season Strength & Conditioning Training | For Soccer Players

[@agilitea9852]

I found this video very informative, nice job.

[@FlowHighPerformance1]

Glad you found it useful 👍

[@-____________873]

Great content thanks

[@FlowHighPerformance1]

Cheers, no problem 👍

[@emp1re656]

Hey @FlowHighPerformance1 I got some questions. 1) With this training you do twice as many deadlift variations as you do squats, won't that create posterior and anterior chain muscles imbalances? 2) How long should you rest in between sets? 3) What should be the RPE? 4) Can you give an actual example of multi directional running? Thanks for sharing your knowledge, great video

[@FlowHighPerformance1]

1. Trap-Bar Deadlift is more quad-dominant than a conventional/stiff-leg deadlift 2. 1-3 mins depending on the lift 3. RPE 7-8 for primary strength lifts. RPE 8-9 for accessory lifts. No RPE for power exercises 4. Any sort of field-based change-of-direction drills are fine

[@FlowHighPerformance1]

1. Trap-Bar Deadlift is more like a squat than a conventional deadlift 2. 1-3 mins rest for, depending on the exercise 3. RPE 7-8 for compound strength lifts. RPE 8-9 for accessory lifts. No specific RPE for power exercises 4. Any field-based change of direction drills are fine

[@emp1re656]

@@FlowHighPerformance1 Thank you for replying. I got one more question. I had a break from football this season and want to play next season, so I got a big off-season to prepare. How should I manage the volume progression?

[@theketolainenbrothers9919]

Very good !

[@FlowHighPerformance1]

Cheers 👍

[@trevorlewatle1886]

Thank you

[@FlowHighPerformance1]

You're welcome

[@harrisongrant9346]

Hi, great video. Just wondering if you should include any technical, skill based soccer training on certain days? Which would they be? Or should you leave out soccer training during this period?

[@FlowHighPerformance1]

Good question. I think it would be a good idea to do some technical training too 👍

[@1lobie]

@flowhighperformance thanks for the content...i know its 4 years after the inititial post..but would you still think this is up to date or would you change some things...and what if the the off season is 8 weeks...could you use this but do the same every 2 weeks?..thank you

[@FlowHighPerformance1]

I think it is still pretty up to date. I'd say you could run the same protocol for 8 weeks

[@1lobie]

@@FlowHighPerformance1 THANK YOU FOR THE RESPONE..ONE LAST QUESTION, WHAT IS THE DIFFERENCE BETWEEN MULTIDIRECTIONAL COD AND MULTIDIRECTIONAL RUNNING? DO YOU HAVE ANY EXAMPLES, I TEND TO THINK THEY ARE ALMOST THE SAME BECAUSE OF THE MOVEMENT IN DIFFERENT PLANES OF MOTION. ONCE AGAIN THANK YOU

[@juancarlosentrenador]

Hello! I really like your page. I have a question, if in the force part you are introducing anatomical adaptation loads, in order to be able to use bigger loads later, wouldn't it be better to also leave power training for later phases? A greeting and thanks in advance

[@FlowHighPerformance1]

Great question. Yes I agree that anatomical adaptations will potentiate strength and power training. I prefer to use a vertical integration approach, where all qualities are trained simultaneously. That means that, strength and power are trained simultaneously, and the emphasis shifts over time. ie. strength training progresses from lighter loads + higher reps to heavier loads + lower reps. At the same time, power training progresses from heavier loads + slower velocity to lighter load + faster velocity. Check out this video that explains my reasoning for this kzbin.info/www/bejne/eGHNeaaQpr9ki8U

[@dguetta4324]

Hey Pete! Question. Is it necessary to add power training with Resistance training during offseason ? Will there be any injury risk ? Cause what I know offseason is the time when soccer players usually gain weight and strengthen their muscles and joints, with which they also have conditioning improving their endurance and the power training phase comes when its preseason or in season where players focus their on sprints and work rates on the pitch

[@FlowHighPerformance1]

Low-velocity power training should be fine in off-season, but like anything, it is not mandatory 👍

[@thomasclementi5025]

Great work! What do you think about changing the "surfaces " during the field sessions and creating a different impact?( sand, court... etc) Since we are talking about an off-season program, and the athlete will have a lot of "grass-action" during the upcoming months. Thanks a lot for the videos!

[@FlowHighPerformance1]

Great question. It's definitely an option, although I'd say it's probably not necessary. Sand will reduce the impact on the joint which could be useful for injured athletes, while courts probably have more impact. The other consideration is that if an athlete trains on another surface, then going straight into high intensity exercise on grass, it may be a sudden change in loading on the joints and increase the athletes risk of injury. Very interesting question, it's something I've never really thought too much about 👍

[@jpsilva1816]

Hi!I really enjoy the video.However I have some questions.I am interested in starting the program but I don’t know if it’s the right for me because I’m 17 years old and I don’t know if the program is the right for the goals I want to reach as a growth player(like gain muscle,stamina,etc.).The other questions is how can we incorporate core focus workouts and How long Should take the training sessions(mentioned in the video)?

[@FlowHighPerformance1]

Hi, If you want to gains muscle and endurance, then I would focus on hypertrophy training in the gym, and you should get enough endurance training from soccer practice alone. I like to keep gym sessions no longer than around 60mins 👍

[@jpsilva1816]

@@FlowHighPerformance1 Ok,thank you.

[@ddureux]

Nice video! Could you make the same type of video for rugby?

[@FlowHighPerformance1]

Glad you found it useful 👍 It would be pretty much the same for rugby, just more hypertrophy work id say

[@ddureux]

@@FlowHighPerformance1 Ok thank you for the feedback 👍🏻

[@joelmendes6606]

Top video, just wanted to know if you could help me on this? At the moment we are quarentine and this season (soccer) was cancelled and the next season only starts in like 4 months. How can we improve during this time having access to little spaces and training strength at home. I do have a treadmill and an elastique bands.

[@FlowHighPerformance1]

It's a difficult situation, but here are my best tips. 1. Sprint. If you have some space then do some speed work, even if it's only a short distance. 2. Plyometrics. You can still do depth jump, Pogo hops, single leg jumps etc in a small space. 3. Strength training will be most difficult, but there are some ways to get some strength work in. Push-ups, pull ups, Nordics, lunges etc can be used. Also, blood-flow restriction training can be useful for strength training (check out the blood-flow restriction video on this channel). 4. Endurance training. Since you have a treadmill, you can do all kinds of endurance training. Start with longer duration continuous running. And progress to interval training. Hope this helps

[@joelmendes6606]

@@FlowHighPerformance1 thank you very much. I will take a look at that video

[@ballerzcrew1469]

Hi could you do the same for basketball?

[@FlowHighPerformance1]

I'll certainly consider it 💪

[@brindadawson7937]

What is Episoketren System? Does it work? I hear many people improve their soccer skills with it with this popular training program.

[@FlowHighPerformance1]

No idea what it is. Usually if there is a name to a system, then it's probably a dogmatic marketing strategy

[@pradeep.kr.ganjhu1977]

If we Training 4 days a week ,what we should gonna do in day 5th, 6th, 7th.

[@FlowHighPerformance1]

Soccer practice?

[@pradeep.kr.ganjhu1977]

Ok