Weights & HIIT Up Performance

If you play a team sport, greater explosiveness and increased endurance are qualities that could take your game to a higher level. Consider the program implemented for soccer players in this study published in the Journal of Strength and Conditioning Research. In addition to 8 weeks of regular soccer training, a select group of players added 4 sets of jump squats, bench presses, half squats, chins and high-pulls. They also did 16 intervals of 15 second all-out sprints followed by 15 seconds of rest.

True Strength Moment: The players who added the strength training and HIIT work ended up stronger in all exercises. Consequently, they were able to jump higher, run faster and stay in the game longer than the group who only engaged in regular pre-season soccer training. Pretty impressive when you consider that these players only performed the extra work twice a week.
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Mar 24, 2010
Where is the link to the study?