The Importance of Year-Round Strength Training for Soccer Players
If you're a soccer player who only touches weights during pre-season, you're leaving significant performance on the pitch—and you're putting yourself at greater risk of injury when it matters most.
As the full-time Strength & Conditioning Coach for Sligo Rovers FC in the League of Ireland Premier Division, and with over 30 years of experience working with soccer players from grassroots to professional level across Ireland, I've seen the dramatic difference that consistent, year-round strength training makes to a player's performance, durability, and career longevity.
The outdated belief that strength training will make you "slow" or "bulky" has been thoroughly debunked by sports science. The reality? Proper strength training makes you faster, more explosive, more resilient to injury, and better able to compete physically across a full 90 minutes—and across a full season.
Let me explain why strength training isn't just an off-season activity, but a critical component of elite soccer performance that should continue throughout the entire year.
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The Science: Why Soccer Players Need Strength Training
Modern soccer is more physically demanding than ever before. Research analyzing professional matches shows that:
- Players cover 10-13 kilometers per match at various intensities
- The number of high-intensity sprints has increased by 35% over the past decade
- Physical contact situations occur every 3-4 minutes on average
- Players perform 40-60 changes of direction per match
- Match intensity peaks multiple times, requiring repeated explosive efforts
To meet these demands without breaking down, you need a robust physical foundation—and that foundation is built in the gym.
Strength training for soccer players develops:
1. Explosive Power
The ability to accelerate, jump, change direction, and strike the ball with force all depend on your capacity to produce force rapidly. Strength is the foundation of power.
2. Deceleration Capacity
Every sprint ends with a deceleration. Every change of direction requires you to absorb force before redirecting it. Eccentric strength (controlling the lengthening of muscles under load) is critical for both performance and injury prevention.
3. Contact Resilience
Whether it's holding off a defender, winning a 50/50 ball, or staying on your feet through a challenge, strength determines your ability to compete physically.
4. Injury Prevention
Stronger muscles, tendons, and connective tissues are more resistant to the forces that cause injury. This is particularly crucial for the hamstrings, groin, and knee structures that are commonly injured in soccer.
5. Repeated Effort Capacity
Strength training improves your muscular endurance, allowing you to maintain sprint speed, jump height, and change of direction ability deeper into matches and across congested fixture periods.
At Sports Academy X in Tuam, County Galway, we've worked with soccer players across all levels—from youth academy athletes to League of Ireland professionals—and the results are consistent: players who commit to year-round strength training outperform and outlast those who don't.
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The Problem with "Pre-Season Only" Strength Training
Many amateur and even semi-professional soccer players make a critical mistake: they only lift weights during pre-season (typically June-July depending on where you live), then abandon the gym once matches begin.
Here's why this approach fails:
1. You Lose What You Don't Maintain
Strength gains require ongoing stimulus to be preserved. Research shows that strength levels can decrease by 10-15% within just 3-4 weeks of stopping training. If you stop lifting in August when the season starts, you've lost most of your gains by October—right when fixture congestion intensifies.
Your pre-season work was wasted.
2. Pre-Season Strength Peaks Don't Match Competition Peaks
Championships, cup finals, and promotion battles happen in spring—not August. If your strength peaks in pre-season but declines throughout the year, you're at your weakest when it matters most.
Elite players maintain or even increase their strength levels as the season progresses, ensuring they're physically dominant in crucial end-of-season matches.
3. Injury Risk Increases
When strength levels decline but match demands remain high (or increase during fixture congestion), the gap between your capacity and the demands placed on you grows. This gap is where injuries occur.
The hamstring strain in November, the groin issue in February, the knee problem in April—these often correlate with declining strength levels across the season.
4. You Never Build a True Foundation
Six weeks of pre-season strength work develops some foundational strength, but it's not enough to create the robust, resilient physical qualities needed for elite performance. Building genuine strength that translates to performance requires years of consistent training—not isolated pre-season blocks.
Working with players at Sligo Rovers FC and with teams across Galway and the West of Ireland, we've demonstrated that the players who train year-round consistently outperform those who don't—in every measurable parameter from sprint speed to injury rates.
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The Year-Round Approach: Periodized Strength Training for Soccer
The solution isn't to train the same way year-round. That would interfere with recovery and match performance. Instead, we use a periodized approach that adjusts volume, intensity, and exercise selection to complement your competitive demands.
Here's how we structure year-round strength training for soccer players:
Phase 1: Off-Season/Early Pre-Season (May-June)
Focus: Building Foundational Strength
This is when we do the heavy lifting—literally. With no match demands, we have the recovery capacity to push strength levels higher.
Training Characteristics:
- 3-4 gym sessions per week
- Heavy loads (80-90% of max effort)
- Lower rep ranges (3-6 reps per set)
- Emphasis on fundamental movements: squats, deadlifts, pressing, pulling
- Longer sessions (60-75 minutes)
Sample Session:
1. Trap Bar Deadlift: 4 sets of 5 reps
2. Single-Leg Press: 3 sets of 6 reps per leg
3. Nordic Hamstring Curls: 3 sets of 5 reps
4. Landmine Press: 3 sets of 6 reps per arm
5. Core circuit: 3 rounds
Goal: Maximize strength gains when you have the time and recovery to do so.
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Phase 2: Late Pre-Season (July-Early August)
Focus: Converting Strength to Power
As pre-season matches begin, we shift from pure strength to explosive power development.
Training Characteristics:
- 2-3 gym sessions per week
- Moderate loads (60-80% of max)
- Explosive execution (move weight as fast as possible)
- Integration of plyometrics and power exercises
- Sessions become more soccer-specific
- Session length: 45-60 minutes
Sample Session:
1. Power Clean: 5 sets of 3 reps (explosive)
2. Box Jumps: 4 sets of 4 reps (max effort)
3. Bulgarian Split Squat: 3 sets of 6 reps per leg
4. Medicine Ball Slams: 3 sets of 8 reps
5. Lateral bounds: 3 sets of 5 per side
Goal: Transform the strength you built into explosive power that translates to the pitch.
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Phase 3: In-Season (August-April)
Focus: Maintain Strength, Optimize Performance
This is where most players go wrong—they stop lifting entirely. Instead, we maintain strength with strategic, lower-volume sessions that don't interfere with recovery.
Training Characteristics:
- 1-2 gym sessions per week
- Timing: 48+ hours before matches (typically Monday/Tuesday for weekend games)
- Moderate to heavy loads (75-85% of max)
- Lower volume (2-3 working sets per exercise)
- Session length: 30-45 minutes
- Focus on key movements that maintain strength with minimal fatigue
Sample Session A (Heavy Emphasis - Early Week):
1. Front Squat: 3 sets of 4 reps
2. Single-Leg RDL: 3 sets of 6 reps per leg
3. Push-ups: 3 sets of 10 reps
4. Plank variations: 2 sets of 30 seconds each
Sample Session B (Power Emphasis - Early Week):
1. Hang Clean: 4 sets of 2 reps
2. Depth Jumps: 3 sets of 3 reps
3. Lateral Squat: 3 sets of 5 reps per side
4. Core anti-rotation: 3 sets
Goal: Maintain your strength foundation without creating excessive fatigue that impacts match performance.
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Phase 4: Fixture Congestion Periods
Focus: Minimal Effective Dose
During periods with 2-3 matches per week, we reduce gym volume but don't eliminate it entirely.
Training Characteristics:
- 1 session per week (or even every 10 days)
- Very low volume, moderate-high intensity
- 20-30 minute sessions
- Focus on explosive movements and injury prevention exercises
- Strategic timing (minimum 72 hours before next match)
Sample Session:
1. Trap Bar Deadlift: 2 sets of 3 reps (moderately heavy)
2. Nordic Hamstring Curls: 2 sets of 4 reps
3. Single-arm dumbbell press: 2 sets of 5 reps per arm
4. Anti-rotation core: 2 sets
Goal: Do just enough to prevent strength loss without adding fatigue.
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Key Exercises for Soccer Players Year-Round
Regardless of the phase, certain exercises should feature consistently in a soccer player's strength program because they directly address the sport's demands:
1. Nordic Hamstring Curls
Why: Hamstring strains are the most common injury in soccer. Nordics have been proven to reduce hamstring injury rates by up to 51%. This isn't optional—it's mandatory, but be careful if you havnt done them before. Start light and little reps.
How Often: 2 times per week minimum, year-round.
Programming:
- Off-season: 3 sets of 6-8 reps
- In-season: 2 sets of 4-6 reps
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2. Single-Leg Exercises (Split Squats, Single-Leg RDLs, Step-Ups)
Why: Soccer is a predominantly single-leg sport. You sprint, cut, kick, and land on one leg. Training bilateral movements only (like back squats) leaves performance on the table.
How Often: At least one single-leg exercise in every lower body session.
Key Variations:
- Bulgarian Split Squats (strength focus)
- Single-Leg RDLs (hamstring/posterior chain)
- Lateral Step-Ups (lateral strength for change of direction)
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3. Hip Thrust or Glute Bridge Variations
Why: Glute strength is critical for sprinting, jumping, and deceleration. Many soccer players are quad-dominant with underdeveloped glutes—a recipe for knee issues and hamstring strains.
How Often: 2 times per week.
Variations:
- Barbell Hip Thrust (heavy strength work)
- Single-Leg Glute Bridge (stability and balance)
- Banded Hip Thrust (activation and endurance)
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4. Anti-Rotation Core Work (Pallof Press, Dead Bugs, Bird Dogs)
Why: Soccer requires you to generate and transfer force while resisting unwanted rotation. Traditional sit-ups and crunches don't train this. Anti-rotation exercises do.
How Often: Every session.
Key Exercises:
- Pallof Press (resisting cable/band rotation)
- Dead Bug (controlling lumbar position)
- Side Plank variations (lateral stability)
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5. Power Development (Olympic Lift Variations, Plyometrics)
Why: Soccer demands repeated explosive efforts. Power is trainable but requires ongoing stimulus.
How Often:
- Off-season: 2-3 times per week
- In-season: 1 time per week
Exercise Options:
- Hang Clean or Power Clean
- Box Jumps (vertical power)
- Broad Jumps (horizontal power)
- Medicine Ball Throws (upper body power for throw-ins and contact)
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Common Objections (And Why They're Wrong)
"I don't want to get too bulky—it will slow me down"
Reality: Unless you're eating in a massive caloric surplus and training like a bodybuilder, you won't accidentally get bulky. Professional soccer players lift heavy year-round and maintain lean, athletic physiques because their training is designed for performance, not size.
Elite players like Cristiano Ronaldo, Erling Haaland, and Virgil van Dijk are incredibly strong—and incredibly fast. Strength supports speed; it doesn't oppose it.
"I'm too tired from training and matches to lift"
Reality: If you're too tired to do a 30-45 minute gym session once or twice per week, the problem isn't the gym—it's your recovery strategy, nutrition, or overall training load management.
In-season strength training is low-volume and strategically timed. It enhances performance and recovery when done properly; it doesn't hinder it.
"I get enough strength work from pitch training"
Reality: Pitch training develops technical, tactical, and conditional qualities. It does not provide the progressive overload needed to build and maintain maximal strength.
You can't squat heavy or do Nordic curls on the training pitch. If you're not in the gym, you're not developing these crucial physical qualities.
"Our season is too long—there's no time"
Reality: The season being long is exactly why you need year-round strength training. A long season without strength maintenance leads to declining physical qualities and increasing injury risk.
One or two 30-minute sessions per week is manageable even in the busiest fixture periods—and it's infinitely better than nothing.
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The Sports Academy X Approach to Soccer Strength Training
At Sports Academy X in Tuam, we work with soccer players across the full spectrum—from academy hopefuls to League of Ireland professionals at Sligo Rovers FC, and grassroots clubs across Galway, Mayo, Sligo, and the West of Ireland.
Our approach is built on three pillars:
1. Evidence-Based Programming
Every exercise, set, rep, and training decision is backed by sports science research and proven results in professional soccer. We don't follow fitness trends—we follow the data.
2. Individualized Assessment
Two players on the same team have different strengths, weaknesses, and injury histories. Through comprehensive testing at our X Lab facility—including VO2 max testing, force plate analysis, and movement screening—we identify each player's specific needs.
3. Integrated Periodization
We don't just hand you a gym program in isolation. We work with your coaching staff to ensure strength training complements (not competes with) pitch training, recovery protocols, and match schedules.
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Real Results: What Year-Round Strength Training Delivers
Based on our work with teams and individual players across Ireland:
Performance Improvements:
- 5-15% increases in sprint speed over 10-30 meters
- 10-20% improvements in vertical jump height
- Measurable increases in change of direction speed
- Improved ability to repeat high-intensity efforts late in matches
Injury Prevention:
- 40-50% reduction in hamstring injuries
- Decreased groin injury rates
- Lower incidence of non-contact knee injuries
- Faster return-to-play timelines when injuries do occur
Career Longevity:
- Players maintaining high performance into their 30s
- Reduced "wear and tear" accumulation
- Better recovery between matches
- Extended careers at competitive levels
These aren't theoretical benefits—they're measurable outcomes we track with the teams and athletes we support.
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Getting Started: Your Year-Round Strength Training Plan
If you're currently not lifting weights consistently, here's how to start:
Step 1: Get Assessed
Before starting any strength program, understand your baseline. At Sports Academy X's X Lab, we offer comprehensive fitness testing including:
- Body composition analysis (understand your muscle mass and fat mass)
- Movement screening (identify limitations or asymmetries)
- Strength testing (establish baselines to track progress)
- VO2 max testing (understand your aerobic capacity)
Knowing where you are allows us to design programming specific to your needs.
Step 2: Start with Fundamentals
Begin with 2 sessions per week focused on:
- Learning proper technique on key movements
- Building baseline strength in fundamental patterns (squat, hinge, push, pull)
- Developing core stability and single-leg strength
- Incorporating Nordic hamstrings for injury prevention
Don't rush into advanced programs. Master the basics first.
Step 3: Be Consistent
Consistency trumps intensity. Two focused 45-minute sessions per week, executed consistently for months, will deliver far better results than sporadic heroic efforts in the gym.
Step 4: Integrate with Your Football Training
Coordinate gym sessions with your training schedule:
- Heavy sessions: 48+ hours before matches
- Power sessions: 72+ hours before matches
- Recovery/maintenance: 24-48 hours after matches
- Never lift the day before a match
Step 5: Progress Systematically
Follow a structured program that progresses logically:
- Increase weights gradually (2.5-5kg per week when appropriate)
- Track your sessions (weights used, reps completed, how you felt)
- Reassess every 8-12 weeks to measure improvements
- Adjust programming based on results and match schedule
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Team vs. Individual Training: What's Right for You?
Individual Training
Best for:
- Players with specific goals (e.g., improve sprint speed, return from injury)
- Those with unique schedules that don't align with team sessions
- Athletes wanting highly personalized programming
At Sports Academy X, we provide one-on-one strength and conditioning coaching tailored to your position, playing style, and individual needs. This is ideal for ambitious players looking to gain a competitive edge.
Team Training
Best for:
- Building team culture and accountability
- Ensuring all players meet baseline physical standards
- Cost-effective for clubs
- Coordinating strength work with overall team periodization
We work with clubs across Galway and the West of Ireland to provide team-based strength and conditioning programs, including:
- Pre-season training camps
- In-season maintenance programming
- Injury prevention protocols for entire squads
- Coach education to support ongoing development
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Don't Let Your Physical Qualities Decline This Season
If you're serious about your soccer, strength training can't be something you only do in pre-season. The physical demands of the modern game require year-round attention to your strength, power, and resilience.
Whether you're a grassroots player looking to step up to senior football, a League of Ireland athlete aiming to extend your career, or anywhere in between, consistent strength training is non-negotiable for sustainable high performance.
At Sports Academy X, we've spent over 30 years helping soccer players across Ireland build the physical foundation for success. From comprehensive testing at our X Lab facility to individualized programming and team consultations, we provide the expertise and support to take your game to the next level.
Our services for soccer players include:
- Individual strength and conditioning programs designed for your position and level
- Team training and consultation for soccer clubs across all levels
- VO2 max testing and body composition analysis at X Lab
- Injury prevention protocols (particularly hamstring and groin programs)
- Return-to-play programming following injury
- Pre-season preparation and in-season maintenance
Based in Tuam, County Galway. Currently working with Sligo Rovers FC (League of Ireland Premier Division) and teams across the West of Ireland.
Don't waste another season letting your physical qualities decline. Start building the strength that will carry you through a full campaign—and a full career.
Contact us today to book your assessment:
- Phone: 087 902 2585
- Email: info@sportsacademyx.com
- Location: HQ Gym, N17 Business Park, Tuam, Co. Galway
Your opponents are getting stronger. Make sure you are too.
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About the Author:
Tom French is a Master's-qualified Strength & Conditioning Coach with over 30 years of experience in elite athletic development. He currently serves as the full-time S&C coach for Sligo Rovers FC in the League of Ireland Premier Division. Tom has worked with soccer players from grassroots to professional level, as well as athletes across GAA, athletics, and other sports who have achieved World Records, European Championships, and All-Ireland Finals. He holds two Master's degrees in Strength & Conditioning and Advanced Sports Performance and is a Sport Ireland Level 2 Tutor Trainer. Based in Tuam, County Galway, Tom works with athletes and teams across the West of Ireland through Sports Academy X.
