High Reps vs Low Reps

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Essentially we are following Matt Sheldon's daily schedule. Showing you his exact soccer training sessions, his workouts, his weight lifting/weight training programs, his diet/nutrition, and mentality as he progresses through his first professional offseason. We want you guys, to be able to learn, be inspired by these videos, to gather information from quality professional level training sessions and to apply this knowledge to your own life.

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[BecomeElite]

If I had a dollar for every time I heard... "Nah, man, I'm not going to go heavy. I'm going for tone, not for bulk"

[embrik]

Hey Matt, awesome content right here. I've got a suggestion for next week: do a video about training your legs while in-season. It's pretty hard to choose the right intensity, volume and frequency. On the one hand your legs are pretty fatigue in training or in games, if you do too much in-season,  but on the other hand your leg muscles won't get the stimulus to grow,  if you do too less. I'd like to hear your opinion on this one, especially because you are a pro. Many thanks in advance man!

[MrNinjaMushroom]

For soccer, you want to train the majority of your leg exercises in the low to moderate rep ranges, for example from 1-8 reps using a weight that is appropriate for you. The variety and higher rep training should be done for particular leg muscles that are worked endlessly throughout the game like the calf and glute medius. If you do compound leg movements with low rep ranges all the muscles will develop powerful, explosive fast twitch fibres, you just need to add a couple isolation exercises (e.g calf raises) trained for endurance ( 12-30 reps) which should cater for all the movements throughout the game. If you're coming back from injury or are during the season and don't want to heavily stress the muscles with heavy weights, you'll still be able to improve your explosiveness with plyometrics/sprinting exercises.

[ahmedmustapha]

Just watched the video. Very informative and awesome animation!

[showmustgoon]

I absolutely love the topics you cover in ' Two Minute Tuesday ' videos.Keep up the good work.

[pspkaran]

Another great video, I wish it was 5 min Friday!

[clarkbailey]

Really well done, best 2 min Tuesday yet. Loved the animation. Keep working!

[isabelpalmatier]

Matt, I honestly love your videos so much. They truly help me become a better, smarter player. I have been contemplating many things for my soccer, and it's like you read my mind and answer them with your videos! Thanks for so much great information!

[francishenshaw]

This is the first ever two minute Tuesday ever ..with some extra seconds.lol

[irwinperez]

Nice way to explain! Loving the Two Min Tuesdays!

[whynottrain]

Very helpful video matt! 2min tuesday vids are perfect! Quality over quantity

[aaronkidmas]

Your videos are so high quality and in two minutes as well
Great Job

[jstgoalkeeping]

You also need to keep rep tempo in mind depending on what phase of training you're in, even with the same weight and reps doing a 1-0-max tempo will give you completely different results than a 2-1-3. For example even if you're only doing 3-5 reps of 90% of your 1RM if you're doing a 2-1-3 rep tempo you'll only be building strength and endurance since you aren't activating those fast twitch muscle fibers.

[FitND]

Awesome video Matt, loving the new format!

[Alex.Mihailovic]

Hey Matt, honestly I see you being a lot like Cedric Saores one day. He plays for Southampton. You both play RB, even though your able to play multiple positions on the field (which is a good thing). But yeah just watching his highlights for Southampton and your highlight videos I can definitely see the similarity between the two of y'all.

[sagargoswami]

Yes bro ...appreciated.
We need ths type of information .

[ivancolinart]

Confident & concise. Excellent. I see your getting into some animation now! That's awesome

[lt]

people go for lighter weight during cutting phase is to prevent injury, when one is in caloric deficit, the strength will significantly drop

[taradile]

I only watched this for gym hw but thanks I didn't think this kind of video existed

[TheRightWay]

I read in a book that by increasing your overall strength, your explosive endurance increases as well because your bodyweight will feel lighter and thus your muscles have to work less harder e.g. if you can squat 150kg, your 70kg bodyweight is going to be very light and so you can move it around faster (assuming you perform plyometrics) and for longer. What do you think of this?