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To be competitive in a sport such as soccer, the management of a number of fitness qualities is almost a necessity. One of these qualities is physical strength. Adequate strength serves as a foundation for injury prevention, and when developed results in improved markers of athletic performance. Some of the improved markers of performance gained through strength training include: 1,2
- Improved Sprint Performance
- Increased Vertical Jump Height
- Improved Change of Direction
These are a few of the reasons that many soccer players wisely employ strength training.
Strength development takes time and is typically worked into a long term training plan. If the athlete is aiming to compete at a high level the physical strength that elite players possess may be reasonable long term goals.
What are reasonable strength expectations for high level soccer?
Calculations to determine reasonable strength expectations of elite adult male and female soccer players have been proposed.3 The following are the results of calculations for men weighing between 140-200 pounds and women between 100 and 180 pounds. The women’s calculations are less specific.
Bench Press and Squat Expectations for Men:
Body weight: 140 lbs. Bench Press: 195 lbs. Squat: 390 lbs.
Body weight: 150 lbs. Bench Press: 205 lbs. Squat: 410 lbs.
Body weight: 160 lbs Bench Press: 215 lbs. Squat: 430 lbs.
Body weight: 170 lbs. Bench Press: 220 lbs. Squat: 445 lbs.
Body weight: 180 lbs. Bench Press: 230 lbs. Squat: 460 lbs.
Body weight: 190 lbs. Bench Press: 240 lbs. Squat: 480 lbs
Body weight: 200 lbs. Bench Press: 250 lbs. Squat: 495 lbs
Bench Press and Squat Expectations for Women:
Body weight: 100 lbs. Bench Press: 70-85 lbs. Squat: 165-240 lbs.
Body weight: 110 lbs. Bench Press: 70-85 lbs. Squat: 175-255 lbs.
Body weight: 120 lbs. Bench Press: 75-95 lbs. Squat: 185-270 lbs.
Body weight: 130 lbs. Bench Press: 80-100 lbs. Squat: 196-284 lbs.
Body weight: 140 lbs. Bench Press: 85-105 lbs. Squat: 207-300 lbs.
Body weight: 150 lbs. Bench Press: 90-110 lbs. Squat: 215-313 lbs.
Body weight: 160 lbs. Bench Press: 95-115 lbs. Squat: 225-325 lbs.
Body weight: 170 lbs. Bench Press: 95-120 lbs. Squat: 235-340 lbs.
Body weight: 180 lbs. Bench Press: 100-125 lbs. Squat: 244-355 lbs
The values given for the squat are for the half squat. For details on the depth of the half squat please see: The Squat: An Introduction.
Bottom Line
Strength training for Soccer may be useful for improving performance. Strength expectations of high level soccer players may serve as good long term strength goals for competitive players.
References