Strength

"No American player will have a more stressful time at the World Cup than Ogu-chi Onyewu, the U.S. team's central defender, who goes by the nickname Gooch."

"Gooch has to anchor himself, hold off contact, and withstand bumping,"

"The 6'4", 210-pounder will be responsible for muzzling the opposing team's best scorer"

"Soccer players tend to focus on heavy lifts to develop maximum strength so they can generate greater explosiveness."

"They also use single-leg whole-body exercises, because most athletic movements in a game take place on one leg."

"Norwegian soccer research reveals that doing squats with maximal loads dramatically improves jumping ability, sprinting speed over 10 meters, and running economy."

"Because of the high resistance, the movement speed is slow, but the muscular contraction when you push with your quads is fast."

"In other words, you're teaching your muscles to activate faster."

"In Hoff's 2008 study, participants who did three squat sessions a week for 8 weeks saw a 5 percent increase in running economy, which means they used less energy to move on the field."

"That translates to over half a mile more covered in a match."

"Another benefit to strength training: It reduces your risk of soccer injury by 50 percent, according to a University of Maine study."

"Build World-Class Strength 1 Detonate your big Muscles" To strengthen your quads and activate your glutes, hamstrings, calves, and core, Barrieu recommends barbell squats: 3 sets of 5 reps at 85 percent of your 1-rep max, with 90 seconds of rest between sets. "Descend in a slow, controlled way, and then accelerate as you push the bar back up." Do them twice a week."

"2 Steal Olympic Thunder" Many soccer players do single-leg Olympic-style lifts because these exercises build whole-body strength. But they're difficult to do without a trainer, so Barrieu recommends starting with the dumb-bell high pull. Grab the dumbbells using an overhand grip and squat so the dumbbells are on the ground and your lower back is naturally arched. Raise your chest and hips until your arms are straight. Then pull the dumbbells as high as you can by explosively standing up as you bend your elbows and raise your upper arms. The dumbbells should be at chin height, and you should rise up onto your toes. Reverse the movement and return to the start Use a weight that allows you to complete 12 to 15 reps and aim for 3 sets with 30 seconds rest in between."

"3 Single out weaknesses" Barrieu has his players do single-leg squats to reveal differences in leg strength and range of motion. "The aim is to look the same on both sides." he says. On a bench or box that's knee height, balance on your left leg and hold your arms straight out in front of you. Bend your left knee and lower your body until your right heel almost touches the floor. Push yourself back to the starting position. Onyewu does 3 sets of 15 reps with 30-pound weights in each hand. You should start with no weight and do 3 sets of 5 for each leg. Aim to do them 3 days a week."

"Peak Performance Tip Train using the TRX" To build strength with-out adding bulk, Onyewu uses the TRX, a suspension training system of nylon straps that anchor to a fixed object so that you can do a wide range of body-weight exercises. "It helps with power, flexibility, and balance." he says. See MensHealth.com/trx for TRX video workouts."

"Strength the self-test" The best strength test for soccer is your 1-rep maximum (1RM) for a barbell squat, says Barrieu, the national team fitness coach. The safest way to test your 1-rep max is to recruit a couple of spotters and load the bar with the heaviest weight you think you can squat at least 8 times. Lower your body until the tops of your thighs are parallel to the floor and push up."

"10 reps:1.3

If you lifted 150 pounds, your 1RM is 195 pounds (150x1.3)"

"8 reps:1.27 If you lifted 150 pounds, your 1RM is 190pounds (150x1.27)"

"6 reps:1.2 If you lifted 150 pounds, your 1RM is lBOpounds (150x1.2)"

"AVERAGE GUY 1 to 1½ times your body weight."

"Great 1½ to 2 times your body weight."

"WORLD CLASS more than double your body weight."