Table 1 Physiological and functional adaptations to strength training

Bogdanis et al., [2]

Professional/Greek/9 (22.9 ± 1.1)

RST: Program 1 - 8 to 12 upper and lower body exercises + 4 sets of half-squats at 90% 1RM/5 rep/3-min rest between sets/emphasis on maximal mobilization during concentric action

3×/wk/6 wks

PS

↑17.3% 1RM† ↑16.3% 1RM/LLV† ↑6.2% PPO† ↑5.7% F₀ (kg) ↔ V_opt (ver.min⁻¹); V₀ (ver.min⁻¹); LLV

↑ ~1.6% 10m sprint † ↑ ~1.9% 40-m sprint ↑ ~2.5% 10 × 10-m Zig-Zag test (45° COD)† ↑ ~2.1% t-test† ↑ ~1% Illinois† ↑ ~10% CMJ†

RST: Program 2 - 8 to 12 upper and lower body exercise + 4 sets of half-squat at 70% 1RM/12 rep/1.5-min rest/emphasis on both eccentric and concentric action with controlled movement speed

↑ 4.2% LLV ↑ 11% 1RM ↑ 6.6% 1RM/LLV ↑4.1% PPO ↔ V_opt (ver.min⁻¹); V₀ (ver.min⁻¹); F₀ (kg)

↑ ~1% 10-m sprint

↑ ~1.9% 40-m sprint ↑ ~1.3% 10 × 10-m Zig-Zag test (45° COD) ↑ ~1.2% t-test ↑ ~0.6% Illinois ↑ ~5.3% CMJ

Bogdanis et al., [3]

Professional/Greek/9 (22.9 ± 1.1)

The Program 1 adopted in the previous study

3×/wk/6 wks

PS

↑ 5.4% total work in RSA ↑ 10.9% RE ↑ 4.9% VO₂ max ↑ 7% MAS

↑ 29.4% YYIE2 ↑ 10% DTT

The Program 2 adopted in the previous study

↑ 4.5% total work in RSA ↑ 6.2% VO₂ max ↑ 5.8% VO₂ max ↔ RE

↑ 21.5% YYIE2 ↑ 9.6% DTT

Loturco et al. [22]

Professional/Brazil/16 (19.8 ± 0.72)

RST _{(wk1 to wk3)}: half-squat exercise during first 3 weeks: wk₁ - 4 sets × 8 rep (50% 1RM); wk₂ - 4 sets × 8 rep (65% 1RM); wk₃ - 4 sets × 8 rep (80% 1RM)

Power training _{(wk4 to wk6)}: jump squat exercise: wk₄ - 4 sets × 4 rep (60% 1RM); wk₅ - 4 sets × 5 rep (45% 1RM); wk₆ - 4 sets × 6 rep (30% 1RM)

2×/wk/6 wks

PS

↑ 19.8% 1RM ↑ 18.5% MP_{60%-1RM-squat} ↑ 29.1% MPP_{45%-1RM-jump squat}

↑ 4.3% 10m sprint ↑ 7.1% SJ ↑ 6.7% CMJ ↔ 30-m sprint

Professional/Brazil/9 (19.1 ± 0.7)

RST _{(wk1 to wk3)}: half-squat exercise during first 3 weeks: wk₁ - 4 sets × 8 rep (50% 1RM); wk₂ - 4 sets × 8 rep (65% 1RM); wk₃ - 4 sets × 8 rep (80% 1RM)

Power training _{(wk4 to wk6)}: jump squat exercise: wk₄ - 4 sets × 6 rep (30% 1RM); wk₅ - 5 sets × 5 rep (45% 1RM); wk₆ - 4 sets × 4 rep (60% 1RM)

2×/wk/6 wks

PS

↑ 22.1% 1RM ↑ 20.4% MP_{60%-1RM-squat} ↑ 31% MPP_{45%-1RM-jump squat}

↑ 1.6% 10m sprint ↑ 4.5% SJ ↑ 6.9% CMJ ↔ 30-m sprint

Ronnestad et al., [6]

Professional/Norway/6 (22 ± 2.5)

RST (half-squats): wk_{1 to 2} (3 sets × 6RM); wk_{3 to 5} (4 sets × 5RM); wk_{6 to 7} (5 sets × 4RM) emphasizing maximal mobilization in concentric phase and slower eccentric phase (i.e. ~2 s).

2×/wk/7 wks

PS

↑ 26% 1RM ↑ 9.9% PPO_20kg ↑ 11.1% PPO_50kg ↔ PPO_35kg

↑3.6% 4BT ↔ CMJ, SJ; 10m sprint; 30-40m sprint; 40m sprint time

8 (23 ± 2)

RST plus PT performed in the same session: ALB = [wk_{1 to 2} (3 sets × 8 rep); wk₃ (3 sets × 8 rep); wk_{4 to 5} (3 sets × 10 rep); wk_{6 to 7} (4 sets × 10 rep)]/DLHJ = [wk_{1 to 7} (2 sets × 5 rep)]/SLFH = [wk_{1 to 7} (2 sets × 5 rep)] maximal intensity, emphasizing fast switch from eccentric to concentric contraction; 1-min rest between sets

2×/wk/7 wks

↑ 23% 1RM ↑ 10% PPO_20kg ↑ 8% PPO_35kg ↑ 9.5% PPO_50kg

↑ 4% 4BT ↑ 9.1% SJ ↑ 0.009% 30- to 40-m sprint time ↑ 1.1% 40-m sprint ↔ CMJ; 10-m sprint

Koundourakis et al., [48]

Professional/Greece/1st league 23 (25.5 ± 1.1)

Team A (high-strength training stress): PS: 11 sessions RST + 15 sessions. SST + 4 sessions SAQ during 7 weeks pre-season; IN: 1 sessions RST; 2 sessions SST; 2 sessions SAQ; 1 sessions speed and 1 session reaction speed training during each week of in-season training RST: circuit strength training, 10 stations, 4 sets, 10 reps in free weights, 4-min rest between sets; 70% to 80% 1RM; 2 core strength exercises + lunge, squats, steps up on bench with external weight, pullover, arm curls, triceps, and bench press

PS: 7 wks IN: 35 wks

PS + IN

IN₁: ↑ 5.3% VO₂ max ↑ 16.6% BF IN₂: ↑ 26.4% BF ↔ VO₂ max

IN₁: ↑ 7.7% SJ ↑ 7.2% CMJ ↑ 2.2% 10-m sprint ↑ 1% 20-m sprint IN₂: ↑ 3.8% SJ ↑ 4% CMJ ↑ 1.1%10-m sprint ↑ 0.3% 20-m sprint

Professional/Greece/1st league 22 (24.7 ± 1.0)

Team B (moderate-strength training stress): PS: 6 sessions RST + 9 sessions SST + 4 sessions. SAQ during 7 weeks pre-season IN: 1 session RST/wk; 1 session SST; 1 session SAQ; 1 session speed training during each week of in-season training RST: 4 sets; 6 reps, 90% 1RM; explosive action high execution speed; leg extension, hamstring curls chest press, calf raise, pullover arm curls and biceps

PS: 7 wks IN: 35 wks

PS + IN

IN ₁: ↑ 3.9% VO₂ max ↑ 16.7% BF IN₂: ↔ VO₂ max; % BF

IN₁: ↑ 8.1% SJ ↑ 7.7% CMJ ↑ 2.8% 10-m sprint ↑ 1.6% 20-m sprint IN₂: ↔ SJ; CMJ; 10- and 20-m sprint

Professional/Greece/2nd league 22 (23.8 ± 0.9)

Team C (low-strength training stress) PS: 4 session RST + 7 session SST + 4 session SAQ performed during 7 weeks pre-season IN: 1 session RST or SST; 1 session SAQ; 1 session speed training during each week of in-season training RST: 4 sets; 6 reps, 90% 1RM; explosive action high execution speed, (alternating with SST training every second strength training session); leg extension, hamstring curls chest press, calf raise, pullover arm curls and biceps

PS: 7 wks IN: 35 wks

PS + IN

IN₁: ↑ 4% VO₂ max ↑ 8.7% BF IN₂: ↔ VO₂ max; % BF

IN₁: ↑ 5.9% SJ ↑ 4.8% CMJ ↑ 1.7% 10-m sprint ↑ 0.7% 20-m sprint IN₂: ↔ SJ; CMJ; 10m and 20-m sprint

Ronnestad et al., [1]

Professional/Norway/ 7 (22 ± 2)

RST - PS: wk_{1 to 3} (1st session - 3 × 10RM + 2nd session - 3 × 6RM); wk_{4 to 6} (1st session - 3 × 8RM + 2nd session - 3 × 5RM); wk_{7 to 10} (1st session - 3 × 6RM + 2nd session - 3 × 4RM); IN: wk_{11 to 22} (1 session wk - 3 × 4RM) half-squats emphasizing maximal mobilization in concentric phase and slower eccentric phase

2×/wk/10 wks + 1×/wk/12 wks

PS + IN

PS: ↑ 19% 1RM IN: ↔ 1RM

PS: ↑ 1.8% 40-m sprint ↑ 3.3% SJ ↔ CMJ; IN: ↔ 40-m sprint; SJ; CMJ

Professional/Norway/7 (26 ± 2)

RST - PS: wk_{1 to 3} (1st session - 3 × 10RM + 2nd session - 3 × 6RM); wk_{4 to 6} (1st session - 3 × 8RM + 2nd session - 3 × 5RM); wk_{7 to 10} (1st session - 3 × 6RM + 2nd session - 3 × 4RM); IN: wk_{11 to 22} (1 session each 2 wk - 3 × 4RM) half-squats emphasizing maximal mobilization in concentric phase and slower eccentric phase

2×/wk/10 wks + 0.5×/wk/12 wks

PS + IN

PS: ↑ 19% 1RM IN: ↓ 10% 1RM

PS: ↑ 1.8% 40-m sprint ↑ 3.3% SJ ↔ CMJ; IN: ↓ 1.1% 40-m sprint ↔ SJ; CMJ

Chelly et al.,[14]

Junior/NS/11 (17.3 ± 0.5)

RST - back half-squat 1st - 1 set × 7 rep 70% 1RM 2nd - 1 set × 4 rep 80% 1RM 3rd - 1 set × 3 rep at 85% 1RM 4th - 1 set × 2 rep 90% 1RM

2×/wk/8 wks

IS

↑ 25% 1RM ↑ 7.2% Wpeak ↔ LMV; TMV, MTCSA

↑ 23% Vfirst step ↑ 7.1% Vfirst 5-m ↑ 12% Vmax ↑ 4.7% 5J ↑ 10% SJ ↔ CMJ; MPV

Kotzamanidis et al., [10]

NS/Greece/12 (17.0 ± 1.1)

RST plus SP 10-min after strength session: 3 exercises [(Back half-squat at 90° (BHS); step up on a bench with one leg (SU); leg curls for hamstrings (LCH)] wk_{1 to 4} = 4 sets × 8RM + 4 × 30-m; wk_{5 to 8} = 4 sets × 6RM + 5 × 30 m; wk₉ = 4 sets × 3RM + 6 × 30-m; 3-min rest between sets/3-min rest between sprint rep/10-min interval between strength and sprint program

2×/wk/9 wks

ND

↑ 8.6% 1RM of BHS ↑ 17.5% 1RM of SU ↑ 18% 1RM of LCH

↑ 7.8% SJ† ↑ 6.6% CMJ† ↑ 3.5% 30-m sprint† ↔ DJ40cm

11 (17.1 ± 1.1)

Only perform the previous defined RST program

2×/wk/9 wks

↑ 10% 1RM of BHS ↑ 16.7% 1RM of SU ↑ 16.1% 1RM of LCH

↔ SJ†; CMJ†; DJ40cm; 30-m sprint†

Los Arcos et al., [23]

Professional/Spain/11 (20.3 ± 1.9)

RST plus vertical-oriented exercises (VS): RST (1 to 2 exercises session) - double (70% to 76% PPO) and single leg (30% to 35% PPO) half-squats (2 sets × 5 reps) and calf exercises (50% to 60% PPO; 2 sets × 5 reps); VS (1 to 2 exercises session) - double and single leg CMJ to box (1 to 3 sets × 3 to 5 reps); vertical jump with load (5% BM; 3 sets × 4 reps); skipping and vertical jump (3 sets × 3 reps); drop vertical jump single leg (2 to 3 sets × 3 reps)

12 sessions/5 wks + 3 wks

PS + IS

↑ 12.6% PPO (kg) ↑ 8.1% IT (km.h⁻¹)

↔ 5- and 15-m sprint; CMJ; CMJ D; CMJ ND

Professional/Spain/11 (19.6 ± 1.9)

RST plus vertical and horizontal oriented exercises (VHS): RST: same protocol; VHS (1 to 2 exercises session) - sled walking (5 sets × 1 reps × 10 m; 50% to 55% BM); hip extension wall drill single and double (2 sets × 5 reps); horizontal jump with load (3 sets × 3 to 4 reps; 5% BM); drop horizontal jump single leg (2 to 3 sets × 3 reps); sled-towing (maximal speed, 7.5%; 10 m); double-triple jump (1 × 5 reps)

12 sessions/5 wks + 3 wks

PS + IS

↑ 12.2% PPO (kg) ↑ 3.4% IAT (km.h⁻¹)

↑ 3.3% CMJ†; ↔ 5- and 15-m sprint; CMJ D; CMJ ND

Aagaard et al., [4]

Elite/Denmark/24 (NS)

High-resistance isokinetic strength training 4 sets × 8RM

32 sessions/12 wks

OS

↑ 10% to 26% CON IKE_{(0. 4.18 and 5.24 rad/s)} ↑ 9% to 14% CON IKE_{50° (0 and 0.52 rad/s)} ↑ 5% to 29% PPO_{↑ 3.14 rad/s} ↑ 5% to 29% PPO_{50°(↑ 3.14 rad/s)} ↑ 24% to 42% CON IKE_{Vpeak(↑ 5.24 rad/s)} ↑ 18% to 32% PPO_{Vpeak (↑ 5.24 rad/s)} ↑ MIVC _{KE (50°)}

↔ BS _{without run up}

Low-resistance isokinetic strength training in isokinetic mode (low-intensity high speed contraction group)4 sets × 24RM

↑ 9% CON IKE_{(2.09 rad/s)} ↔ PPO; PPO_50°; MIVC_{50°knee extension}; CON IKE_{at Vpeak}; PPO_{Vpeak ↑ 5.24 rad/s}

↔ BS _{without run up}

Functional strength training in the form of loaded kicking movements without ball 4 sets × 16RM

↑ 7% to 13% CON IKE _{(0.52-2.09-3.14 rad/s)} ↑ 9-14% CON IKE_{50° (0 and 0.52 rad/s)} ↑ 7% PPO _{(4.18 rad/s)} ↑ 9-12% PPO_{50° (0.52-2.09 to 3.14 rad/s)} ↔ CON IKE _Vpeak; PPO_{Vpeak(↑ 5.24rad/s)}

↔ BS _{without run up}

Maio Alves et al., [19]

Elite/Portugal/9 (17.4 ± 0.6)

CT: 1st station: 6 rep of 90° squats at 85% 1RM then 1 set of 5-m high skipping, in a straight line and then 5-m sprint. 2nd station: 6 rep of calf extension at 90% 1RM then 8 vertical jumps and then 3 high ball headers. 3rd station: 6 rep of leg extension exercise at 80% 1RM then 6 jump from the seated position than 3 drop jumps (60 cm), executing a soccer heading.

↑ 9.2% 5m sprint ↑ 6.2% 15m sprint ↑12.6% SJ ↔ CMJ; 505 agility tests

8 (17.4 ± 0.6)

The same CT training but performed 2× a week

↑ 9.2% 5m sprint ↑ 6.2% 15m sprint ↑12.6% SJ) ↔ CMJ; 505 agility tests

Mujika et al., [15]

Elite/Spain/10 (18 ± 0.5)

CT: 1st session - introduction session of hill sprinting (8% slope); 2nd session - dedicated to sled pulling sprint training, towing ~18% BM; 3rd, 4th, and 5th session (weeks 3 to 5) 3 series of 4 reps of calf rises (~35% BM) and parallel squats (~50% BM) and 2 repetitions per leg of hip flexions (~15% BM); 6th session - stair climbing: 18× (18 steps × 22.5 cm)/120-s rec (alternating single leg, double leg, single, double, frontal, and lateral step). Weight training emphasizing maximal concentric mobilization. Strength and power exercises in sessions 3 to 5 immediately followed soccer-specific activities such as jumps, accelerations, ball kicks, and offensive and defensive actions

↑~2.8% 15m sprint† ↔ CMJ; CMJWAS; CMJ15-S; Agility 15m;

10 (18 ± 0.7)

Sprint training: 1st and 2nd session - 2× (4× 30-m); 3rd and 4th session- 3× (4× 30-m); 5th and 6th session- 4× (4× 30-m); 90-s rec between rep/180-s rec between sets

↔ CMJ; CMJWAS; CMJ15-S; Agility 15m; 15m sprint

Manopoulos et al., [11]

Amateurs/NS/10 (19.9 ± 0.4)

CT: wk _1-2 : general strength (10 exercises/3 sets/15 to 20 rep); wk _3-4 : 3 sets/6 rep (5 different exercises as skipping, jumping on one leg and on both legs, jumping running forwards, backwards and to the side, jumping obstacles and kicking); wk _5-10 : (a) 3 sets × 6 instep kicks within a time of 5 s (b) 6 kicking’s with a 5-m run-up approach against resistance provided by a rubber band (RRB) attached on the ankle of the swinging leg (c) 3 × 10-min/5- or 8-a SSG, with or without loads (d) series of modified exercise sequences: 1st) 6 kicking’s (RRB), 3 jumps, isometry trunk with a player on the back (PB) in a semi-seated position for 6 s, 4 sideward jumps; 2nd) 6 leg extensions RRB, 3 headers, isometry ankle musculature, carrying PB for 6 s, 1 kicking; 3rd) 6 knee flexion repetitions RRB, 4 sideward jumps, 3 × 5-m sprints and a soccer kick

3×/wk/10 wks

NS

↑ 13.9% MIVC_{leg press} ↑ 14% MIVC/BW ↑ 29.1% F₆₀ ↑ 17.2% F₁₀₀ ↑ 30% EMG VL

↑ ~4% 10-m sprint ↑ ~10% BS _{with run up} ↔ MCS

Impellizzeri et al., [12]

Amateurs/Italian/37 (25 ± 4)

PT on grass; vertical jumping: 15 sets in wk₁; 20 sets wk₂; 25 sets in wk_{3 to 4}; always 10 rep per wk; bounding: 3 sets wk₁; 4 sets wk₂; 5 sets per wk in wk_3-4; always 10 rep per wk; broad jumping: 5 sets × 8 rep wk₁; 5 sets wk₂; 7 sets wk₃; 7 sets wk₄; always 10 rep per wk_2-4; drop jump: 3 sets × 5 rep wk₁; 5 sets × 9 rep wk₂; 6 sets × 15 rep per wk in wk_3-4; rec 15 to 30 s between repetitions 1 to 2 min between sets

3×/wk/4 wks

PS

↑ 3.7% 10-m sprint ↑ 2.8% 20-m sprint ↑ 4.7% SJ ↑ 14.5% CMJ† ↑ 9% CMJ/SJ†

Same PT protocol but performed on a different ground surface (sand)

↑ 4.3% 10-m sprint ↑ 2.5% 20-m sprint ↑ 10% SJ† ↑ 6.4% CMJ; ↑ 3.7% CMJ/SJ

Sedano et al., [21]

Elite U-19/Spain/11 (18.4 ± 1.1)

PT: jump over hurdles: 16 to 26 sets/5 rep; horizontal jumps: 16 to 26 sets/5 rep; lateral jumps over hurdles: 16 to 26 sets/5 rep; wk₁ - 270 jumps; wk_2,4,9 - 300 jumps; wk_3,8 - 240 jumps; wk_5,7 - 330 jumps; wk₆ - 180 jumps; wk₁₀ - 390 jumps; 30-s rec between sets of 5 rep and 5 min after 4 sets of 5 reps

3×/wk/10 wks

IS

↑ 8% CMJ ↑ 5% CMJWAS ↑ 5.8% BSdl ↑ 6.4% BSndl ↑ 0.32% 10-m sprint ↔ SJ;

Thomas et al., [16]

Semi-professional/UK/12 (17 ± 0.4)

PT: DJ_40group session began at 80 foot contacts and progressed to 120 by end of training program

2×/wk/6 wks

IS

↑ ~5% CMJ ↑ ~5% 505 agility test ↔ 5-, 10-, 15-, and 20-m sprint time

PT: CMJ_group session began at 80 foot contacts and progressed to 120 by end of training program

↑ ~7% CMJ ↑ ~10% 505 agility test ↔ 5-, 10-, 15-, and 20-m sprint time

Gorostiaga et al., [8]

Amateurs/Spain/10 (17.3 ± 0.5)

Explosive-strength training (low load weight training and plyometric and sprint exercises): full squat-lift (2 to 3 sets/2 to 6 rep/ 20 to 52 kg) and power clean (3 to 4 sets/ 3 to 4 rep/16 to 28 kg) 2×/wk; vertical CMJ to box (3 to 5 sets/5 to 8 rep/only in wk_{1 to 8}); hurdle vertical jumps (3 sets/4 rep/only in the wk_{9 to 11}); sprints (1 set/3 to 5 rep/15 to 40 m) performed 1×/wk; 2-min rec between sets and exercises

2×/wk/11 wks

IS

↔ Hr_{13-14 km.h−1(bpm)}; ↔ La_{13-14 km.h−1(mM)}

↑ 5.1% CMJ ↑ 7.5% CMJ_20kg ↑ 13.9% CMJ_30kg ↔ 5- and 15-m sprint; CMJ_{40-50-60-70kg}

Billot et al., [28]

Amateurs/French/10 (20 ± 2)

ES: 2-min session on both quadriceps femoris muscle (36 contractions per session); knee fixed at 60° (0° corresponding to full extension of the leg); EMS 3 s long followed by a rest period of 17 s (duty cycle 15%); intensity range 60 to 120 mA (higher than 60% of muscle voluntary contraction)

3×/wk/5 wks

IS

↑ 22.1% ECC IKE _{(−60°.s−1)} ↑ 9.9% CON IKE _(60°.s−1) ↑ 23.2% CON IKE _{(240°.s−1)} ↑ 27.1% MIVC_{KE (60°)}

↑ 9.6% BS _{without run up} ↑ 5.6% BS _{with run up} ↔ SJ; CMJ; CMJWAS; 10-m sprint; V_{10 m}