Soccer Goalkeeper Training – Weight Program
Video
Description
PLEASE READ!!!!!!
* = Superset, which means only take a rest after each time you have done the 2 exercises.
Benefits!!
– Increases Strength ( Coming out for crosses, Throws, Able to save harder shots, Kicking distance)
– Increases Power ( Diving power, Jumping power)
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Day 1 Lower Body
Box jumps 3 sets, 5 reps, 30 seconds rest
Barbell squat 5 sets, 10 reps, 1:30 rest
One leg dumbbell squat 3 sets, 10 reps, 1:30 rest
*Dumbbell step ups 3 sets, 10 reps
*Dumbbell lunches 3 sets, 15 steps,
1-minute rest
*Hip adductor 2 sets, 20 reps
*Hip abductor 2 sets, 20 reps,
1-minute rest
Leg curls 5 sets, 12 reps,1-minute rest
Day 2 Upper Body
*Barbell bench press 4 sets, 10 reps
*Push up till failure
1-minute rest
*Dumbbell shoulder press 4 sets, 15 reps
*Front dumbbell lateral raises 4 sets, 10 each arm
1-minute rest
Dumbbell curl 3 sets, 12 each arm, 1:00 rest
Reverse barbell curl 5 sets, 10 reps, 1minute rest
Tricep pull down 3 sets, 12, 1-minute rest
Day 3 Core (twice per week)
*Plank 30 seconds
*Side plank 30 seconds
*Other side plank 30 seconds
*Back plank 30 seconds
1 Minute rest, 4 sets
*Crunches 30 seconds
*Laying leg swim 30 seconds
*Active plank 30 seconds
No rest, 3 sets
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Song 1 – Martin Oakson – Summer Soon
Song 2- Bassline (vs Vocaluizor_Mix) by Muccio Dij
Song 3 – Beatmaster J – Deep Vibes
