The periodization of resistance training in soccer players: changes in maximal strength, lower extremity power, body composition and muscle volume.

BACKGROUND

The purpose of this study was to investigate the effect of 12 weeks traditional periodized resistance training on some physical capacities of soccer players.

METHODS

Eighteen amateur soccer players with very little experience in resistance training voluntarily participated in this study. Subjects were assigned into two groups; experimental (EX) group (N.=10) that conducted a traditional linear periodized resistance training program and a control (C) group (N.=8) that did not participate in any resistance training. Periodized resistance training in two mesocycles was used in this study: general or anatomical adaptation phase (6 weeks, 65-75% of 1RM, 11 exercises in each session) and maximal strength phase (6 weeks, 85-95% of 1RM, 3 to 4 exercises in each session). One repetition maximum (1RM) strength in lower and upper body, vertical jump (VJ) height, body composition, and muscle volume were measured at three different time points; baseline, after general phase, and after maximal strength phase.

RESULTS

The average of increase in 1RM all exercises in general phase was greater than the maximal strength phase, on average 29.38% and 9.67% respectively (P≤0.05). Also, the Percentage of change in VJ height in general phase was greater than the maximal strength phase (11.93% vs. 3.97% respectively) (P≤0.05).

CONCLUSIONS

The results of this study indicated that muscle strength and explosive performance in players with little experience in resistance training can significantly improve following the completion of general phase of resistance training periodization using moderate loads.