8/12/2019 Weight Lifting Day 1
1/37
Weight Lifting: Day 1
Grant Robinson
8/12/2019 Weight Lifting Day 1
2/37
Our Main Goal
My aim in presenting you with thisinformation is that you will all be moreknowledgeable and proficient in the weightroom, allowing you to become better athletesand improve as a soccer team.
8/12/2019 Weight Lifting Day 1
3/37
8/12/2019 Weight Lifting Day 1
4/37
Muscle Groups
Muscles attach to bone and providemovement from their pull on the skeleton.
8 major groups of opposing muscles.
8/12/2019 Weight Lifting Day 1
5/37
Motor Units Motor units consist of a group of muscle fibers and the
nerve which innervates it.
New lifters will find that their early gainsin strength are rather significant.
These gains are not actually due toincreased muscle strength or size, butincreased recruitment of motor units.
Your muscle is not getting stronger, you
are just able to use more of it. This usually takes place for the first 6
weeks, then the muscle fibers can beginto increase in size and strength.
8/12/2019 Weight Lifting Day 1
6/37
Chest and Back
Pectoralis Major Latissimus Dorsi
8/12/2019 Weight Lifting Day 1
7/37
8/12/2019 Weight Lifting Day 1
8/37
Shoulders
Deltoids
http://en.wikipedia.org/wiki/File:Deltoideus.png8/12/2019 Weight Lifting Day 1
9/37
Shoulders
Anterior (front) Deltoids
Lateral (middle) Deltoids
Posterior (back) Deltoids
8/12/2019 Weight Lifting Day 1
10/37
8/12/2019 Weight Lifting Day 1
11/37
Inner and Outer Thigh
Hip Adductors (groin) Hip Abductors
8/12/2019 Weight Lifting Day 1
12/37
8/12/2019 Weight Lifting Day 1
13/37
Calves and Shins
Gastrocnemius Tibialis Anterior
http://www.orthopaedia.com/download/attachments/4030888/Tibialis+anterior.pnghttp://www.ask.com/wiki/File:Gastrocnemius.png?qsrc=30448/12/2019 Weight Lifting Day 1
14/37
Abdominals and Low Back
Rectus Abdominis Erector Spinae
8/12/2019 Weight Lifting Day 1
15/37
Muscle Imbalance Increased tightness or
weakness on one side can: Reduce performance Impede posture Lead to injury
Example: Tight low back and hip flexors. Weak abdominals and
hamstrings/glutes.
Emphasizes importance ofbalancing Strength ANDFlexibility.
8/12/2019 Weight Lifting Day 1
16/37
Questions?
8/12/2019 Weight Lifting Day 1
17/37
Common Soccer Injuries
8/12/2019 Weight Lifting Day 1
18/37
8/12/2019 Weight Lifting Day 1
19/37
8/12/2019 Weight Lifting Day 1
20/37
Most Common Injuries in Soccer
3. Muscle Strain (pulled muscle)
Muscle Damage Grades I, II, III
I. Minor tear or stretchII. Partial tear
III. Full tear
8/12/2019 Weight Lifting Day 1
21/37
8/12/2019 Weight Lifting Day 1
22/37
Flexibility
Be sure to stretch the same opposing muscles. Begin and end the stretch slowly.
Hold for at least 30 seconds. Repeat holds 3 times, trying to slightly
increase the range each time.
A good stretching routine can be done 3-5 timesa week.
8/12/2019 Weight Lifting Day 1
23/37
Strength
Along with improving your overall strength,speed and endurance, resistance training willmake you more durable.
Stronger muscles are more resistant to injuryand also help protect joints and ligaments.
Work opposing muscle groups evenly.
3 sets of bench press (chest) better be followedby 3 sets of pull ups or rows (back).
8/12/2019 Weight Lifting Day 1
24/37
Warm Up
Just like for a practice or game, a good warmup should be done before lifting.
5-10 minutes of jogging or other dynamicmovement to increase heart rate and bloodcirculation to your muscles.
Stretching before lifting has not been shownto decrease injury and slight decreases inlifting performance have been noted.
Recommend stretching after lifting.
8/12/2019 Weight Lifting Day 1
25/37
The prevention of sports injuries in highschool students through strength training
A study was undertaken of injury rate andtime lost to rehabilitation in a group of maleand female high school athletes (ages 13-19).All athletes utilizing weight training as part oftheir exercise program suffered an injury rateof 26.2% while their counterparts who did not
were injured at a rate of 72.4%.
8/12/2019 Weight Lifting Day 1
26/37
Questions?
8/12/2019 Weight Lifting Day 1
27/37
What Is Your Core?
8/12/2019 Weight Lifting Day 1
28/37
What Is Your Core?
A group of large and small stabilizing muscleswhich lay the foundation for your bodysmovement.
This means more than just your abs, sostrengthening it properly takes more than justsit ups.
8/12/2019 Weight Lifting Day 1
29/37
These Are Your Core
8/12/2019 Weight Lifting Day 1
30/37
Core Muscles
Rectus Abdominis Internal/External Obliques Transverse Abdominus Erector Spinae Quadratus Lumborum and Multifidus Hip Adductors/Abductors Hip Flexors Gluteus Maximus/Medius/Minimus Shoulder Girdle
8/12/2019 Weight Lifting Day 1
31/37
The Core
Movement in soccer takes place in multipledirections, not just straight lines.
It only makes sense that strength trainingshould also take place in multiple directions.
8/12/2019 Weight Lifting Day 1
32/37
8/12/2019 Weight Lifting Day 1
33/37
8/12/2019 Weight Lifting Day 1
34/37
8/12/2019 Weight Lifting Day 1
35/37
Abdominal Muscles
External Oblique Internal Oblique Rectus Abdominis Transverse Abdominis
Allows for motion in 3
different planes.
8/12/2019 Weight Lifting Day 1
36/37
8/12/2019 Weight Lifting Day 1
37/37
Questions?
Top Related