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  1. #1
    Registered User Alexlarex's Avatar
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    Do I need maximal strength for performance?

    I am a soccer player and I trained for maximal strength for months and improved my weights a lot. But I didn’t see so many improvements until I started to train for hypertrophy: I’m better at contact, I have more balance, I’m faster, and I can apply more force to the ground for first step or changing direction, and for shooting; and I know more muscle prevents injuries in hamstrings for example. The only one thing I didn’t improve was my vertical jump but I don’t need it as much as the other things. Now I have enough hypertrophy I don’t know if training to mantain in hypertrophy range or in strength training range (4-5 reps) to keep getting better at strength, which I don’t know if it would help me or not. So, is it only some muscle mass that I need? Or should I train for strength now? For sure, I want to mantain my gains in muscle
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    Han shot first! TolerantLactose's Avatar
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    Maximal strength with barbell training is a very specific skill. As far as soccer goes, you're not training hypertrophy as much as you're generalizing your barbell training.
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    Registered User Alexlarex's Avatar
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    Originally Posted by TolerantLactose View Post
    Maximal strength with barbell training is a very specific skill. As far as soccer goes, you're not training hypertrophy as much as you're generalizing your barbell training.
    So what should I do? I’ve been doing Squats, RDL, Lunges and Hip Thrust for Leg Day. Now I’m planning to do Full Body 2/3 days a week but I don’t know what range to train in
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    Registered User Oleg1975K's Avatar
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    Originally Posted by Alexlarex View Post
    I am a soccer player and I trained for maximal strength for months and improved my weights a lot. But I didn’t see so many improvements until I started to train for hypertrophy: I’m better at contact, I have more balance, I’m faster, and I can apply more force to the ground for first step or changing direction, and for shooting; and I know more muscle prevents injuries in hamstrings for example. The only one thing I didn’t improve was my vertical jump but I don’t need it as much as the other things. Now I have enough hypertrophy I don’t know if training to mantain in hypertrophy range or in strength training range (4-5 reps) to keep getting better at strength, which I don’t know if it would help me or not. So, is it only some muscle mass that I need? Or should I train for strength now? For sure, I want to mantain my gains in muscle
    Do you use plyometric training?
    The "explosive power" skill also needs to be trained.
    Then your lower body hypertrophy transforms into a good jump.
    bench press 165 kgx1, 125 kgx13, 100 kgх24
    overhead press 100 kgx1, 82,5 kg 4 sets х 5 reps
    deadlift 230 kgx1, 200 kgx4, 190 kg 3 sets x 5 reps
    raw squat 180 kgx1, 150 kg 5x5
    chin-ups +25 kg x10 reps
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  5. #5
    Registered User Alexlarex's Avatar
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    Originally Posted by Oleg1975K View Post
    Do you use plyometric training?
    The "explosive power" skill also needs to be trained.
    Then your lower body hypertrophy transforms into a good jump.
    Yes! I do plyometrics too. But much more horizontal and lateral than vertical.
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    Registered User Oleg1975K's Avatar
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    So start making vertical ones.
    What you train is what you get.
    Principle of load specificity ...
    bench press 165 kgx1, 125 kgx13, 100 kgх24
    overhead press 100 kgx1, 82,5 kg 4 sets х 5 reps
    deadlift 230 kgx1, 200 kgx4, 190 kg 3 sets x 5 reps
    raw squat 180 kgx1, 150 kg 5x5
    chin-ups +25 kg x10 reps
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    If you're strength training because you enjoy it, just keep going.

    If you're only doing all this to improve soccer, Google how to best improve soccer as you might just be doing all the wrong stuff?
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  8. #8
    Registered User Oleg1975K's Avatar
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    As far as I remember, the initial 5x5 Bill Star was for football players.
    bench press 165 kgx1, 125 kgx13, 100 kgх24
    overhead press 100 kgx1, 82,5 kg 4 sets х 5 reps
    deadlift 230 kgx1, 200 kgx4, 190 kg 3 sets x 5 reps
    raw squat 180 kgx1, 150 kg 5x5
    chin-ups +25 kg x10 reps
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    Registered User Alexlarex's Avatar
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    Originally Posted by Oleg1975K View Post
    As far as I remember, the initial 5x5 Bill Star was for football players.
    I started by doing that, I got great results on the weights, but not too much in the field. Why do athletes train less than 6 reps? I got all the results in performance with hypertrophy ranges. Should I switch to strength or should I mantain my mass with less volume?
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  10. #10
    Weak and foolish OldFartTom's Avatar
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    Originally Posted by Oleg1975K View Post
    As far as I remember, the initial 5x5 Bill Star was for football players.
    Yes (although there are several Bill Starr programs/variations) And Starting Strength too - but that's American football not soccer football. I believe impact sports like American football, rugby, etc benefit more than soccer for a bit more muscle/strength?
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  11. #11
    Registered User Alexlarex's Avatar
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    Originally Posted by OldFartTom View Post
    Yes (although there are several Bill Starr programs/variations) And Starting Strength too - but that's American football not soccer football. I believe impact sports like American football, rugby, etc benefit more than soccer for a bit more muscle/strength?
    So wouldn I have any benefit in training with low reps? Soccer players don’t need as much muscle as a football player but we need some, and I had benefits by gaining mass. I don’t know what to do now that I have enough hypertrophy.
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  12. #12
    Registered User Oleg1975K's Avatar
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    Originally Posted by OldFartTom View Post
    Yes (although there are several Bill Starr programs/variations) And Starting Strength too - but that's American football not soccer football. I believe impact sports like American football, rugby, etc benefit more than soccer for a bit more muscle/strength?
    I apologize, Google missed the word about soccer in translation. Of course, the maximum size will only interfere with such a football player. Although sprinting qualities (and this is also a kind of manifestation of strength) are necessary. And resistance to acidification in the muscles of the legs is necessary, because the time lasts 45 minutes.
    Judging by the interest of a top-starter in a vertical jump, he is a goalkeeper. I guessed? )))
    bench press 165 kgx1, 125 kgx13, 100 kgх24
    overhead press 100 kgx1, 82,5 kg 4 sets х 5 reps
    deadlift 230 kgx1, 200 kgx4, 190 kg 3 sets x 5 reps
    raw squat 180 kgx1, 150 kg 5x5
    chin-ups +25 kg x10 reps
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