{"id":1146,"date":"2024-06-09T07:51:07","date_gmt":"2024-06-09T07:51:07","guid":{"rendered":"https:\/\/speedtrainingworkout.com\/strength-training-for-soccer-speed\/"},"modified":"2024-06-09T07:51:07","modified_gmt":"2024-06-09T07:51:07","slug":"strength-training-for-soccer-speed","status":"publish","type":"post","link":"https:\/\/speedtrainingworkout.com\/strength-training-for-soccer-speed\/","title":{"rendered":"Strength Training For Soccer Speed"},"content":{"rendered":"<h2><span class=\"ez-toc-section\" id=\"Strength_Training_for_Soccer_Speed_A_Comprehensive_Guide\"><\/span>Strength Training for Soccer Speed: A Comprehensive Guide<span class=\"ez-toc-section-end\"><\/span><\/h2><div id=\"ez-toc-container\" class=\"ez-toc-v2_0_69_1 counter-hierarchy ez-toc-counter ez-toc-grey ez-toc-container-direction\">\n<div class=\"ez-toc-title-container\">\n<p class=\"ez-toc-title\" style=\"cursor:inherit\">Table of Contents<\/p>\n<span class=\"ez-toc-title-toggle\"><a href=\"#\" class=\"ez-toc-pull-right ez-toc-btn ez-toc-btn-xs ez-toc-btn-default ez-toc-toggle\" aria-label=\"Toggle Table of Content\"><span class=\"ez-toc-js-icon-con\"><span class=\"\"><span class=\"eztoc-hide\" style=\"display:none;\">Toggle<\/span><span class=\"ez-toc-icon-toggle-span\"><svg style=\"fill: #333333;color:#333333\" xmlns=\"http:\/\/www.w3.org\/2000\/svg\" class=\"list-377408\" width=\"20px\" height=\"20px\" viewBox=\"0 0 24 24\" fill=\"none\"><path d=\"M6 6H4v2h2V6zm14 0H8v2h12V6zM4 11h2v2H4v-2zm16 0H8v2h12v-2zM4 16h2v2H4v-2zm16 0H8v2h12v-2z\" fill=\"currentColor\"><\/path><\/svg><svg style=\"fill: #333333;color:#333333\" class=\"arrow-unsorted-368013\" xmlns=\"http:\/\/www.w3.org\/2000\/svg\" width=\"10px\" height=\"10px\" viewBox=\"0 0 24 24\" version=\"1.2\" baseProfile=\"tiny\"><path d=\"M18.2 9.3l-6.2-6.3-6.2 6.3c-.2.2-.3.4-.3.7s.1.5.3.7c.2.2.4.3.7.3h11c.3 0 .5-.1.7-.3.2-.2.3-.5.3-.7s-.1-.5-.3-.7zM5.8 14.7l6.2 6.3 6.2-6.3c.2-.2.3-.5.3-.7s-.1-.5-.3-.7c-.2-.2-.4-.3-.7-.3h-11c-.3 0-.5.1-.7.3-.2.2-.3.5-.3.7s.1.5.3.7z\"\/><\/svg><\/span><\/span><\/span><\/a><\/span><\/div>\n<nav><ul class='ez-toc-list ez-toc-list-level-1 eztoc-toggle-hide-by-default' ><li class='ez-toc-page-1 ez-toc-heading-level-2'><a class=\"ez-toc-link ez-toc-heading-1\" href=\"https:\/\/speedtrainingworkout.com\/strength-training-for-soccer-speed\/#Strength_Training_for_Soccer_Speed_A_Comprehensive_Guide\" title=\"Strength Training for Soccer Speed: A Comprehensive Guide\">Strength Training for Soccer Speed: A Comprehensive Guide<\/a><ul class='ez-toc-list-level-3' ><li class='ez-toc-heading-level-3'><a class=\"ez-toc-link ez-toc-heading-2\" href=\"https:\/\/speedtrainingworkout.com\/strength-training-for-soccer-speed\/#Understanding_the_Science_Behind_Soccer_Speed\" title=\"Understanding the Science Behind Soccer Speed\">Understanding the Science Behind Soccer Speed<\/a><ul class='ez-toc-list-level-4' ><li class='ez-toc-heading-level-4'><a class=\"ez-toc-link ez-toc-heading-3\" href=\"https:\/\/speedtrainingworkout.com\/strength-training-for-soccer-speed\/#Key_Components_of_Soccer_Speed\" title=\"Key Components of Soccer Speed:\">Key Components of Soccer Speed:<\/a><\/li><\/ul><\/li><li class='ez-toc-page-1 ez-toc-heading-level-3'><a class=\"ez-toc-link ez-toc-heading-4\" href=\"https:\/\/speedtrainingworkout.com\/strength-training-for-soccer-speed\/#Benefits_of_Strength_Training_for_Soccer_Speed\" title=\"Benefits of Strength Training for Soccer Speed\">Benefits of Strength Training for Soccer Speed<\/a><ul class='ez-toc-list-level-4' ><li class='ez-toc-heading-level-4'><a class=\"ez-toc-link ez-toc-heading-5\" href=\"https:\/\/speedtrainingworkout.com\/strength-training-for-soccer-speed\/#Increased_Power_Output\" title=\"Increased Power Output:\">Increased Power Output:<\/a><\/li><li class='ez-toc-page-1 ez-toc-heading-level-4'><a class=\"ez-toc-link ez-toc-heading-6\" href=\"https:\/\/speedtrainingworkout.com\/strength-training-for-soccer-speed\/#Improved_Neuromuscular_Coordination\" title=\"Improved Neuromuscular Coordination:\">Improved Neuromuscular Coordination:<\/a><\/li><li class='ez-toc-page-1 ez-toc-heading-level-4'><a class=\"ez-toc-link ez-toc-heading-7\" href=\"https:\/\/speedtrainingworkout.com\/strength-training-for-soccer-speed\/#Injury_Prevention\" title=\"Injury Prevention:\">Injury Prevention:<\/a><\/li><li class='ez-toc-page-1 ez-toc-heading-level-4'><a class=\"ez-toc-link ez-toc-heading-8\" href=\"https:\/\/speedtrainingworkout.com\/strength-training-for-soccer-speed\/#Enhanced_Core_Stability\" title=\"Enhanced Core Stability:\">Enhanced Core Stability:<\/a><\/li><\/ul><\/li><li class='ez-toc-page-1 ez-toc-heading-level-3'><a class=\"ez-toc-link ez-toc-heading-9\" href=\"https:\/\/speedtrainingworkout.com\/strength-training-for-soccer-speed\/#Essential_Strength_Training_Exercises_for_Soccer_Speed\" title=\"Essential Strength Training Exercises for Soccer Speed\">Essential Strength Training Exercises for Soccer Speed<\/a><ul class='ez-toc-list-level-4' ><li class='ez-toc-heading-level-4'><a class=\"ez-toc-link ez-toc-heading-10\" href=\"https:\/\/speedtrainingworkout.com\/strength-training-for-soccer-speed\/#1_Squats\" title=\"1. Squats\">1. Squats<\/a><\/li><li class='ez-toc-page-1 ez-toc-heading-level-4'><a class=\"ez-toc-link ez-toc-heading-11\" href=\"https:\/\/speedtrainingworkout.com\/strength-training-for-soccer-speed\/#Variations\" title=\"Variations:\">Variations:<\/a><\/li><li class='ez-toc-page-1 ez-toc-heading-level-4'><a class=\"ez-toc-link ez-toc-heading-12\" href=\"https:\/\/speedtrainingworkout.com\/strength-training-for-soccer-speed\/#2_Deadlifts\" title=\"2. Deadlifts\">2. Deadlifts<\/a><\/li><li class='ez-toc-page-1 ez-toc-heading-level-4'><a class=\"ez-toc-link ez-toc-heading-13\" href=\"https:\/\/speedtrainingworkout.com\/strength-training-for-soccer-speed\/#Variations-2\" title=\"Variations:\">Variations:<\/a><\/li><li class='ez-toc-page-1 ez-toc-heading-level-4'><a class=\"ez-toc-link ez-toc-heading-14\" href=\"https:\/\/speedtrainingworkout.com\/strength-training-for-soccer-speed\/#3_Lunges\" title=\"3. Lunges\">3. Lunges<\/a><\/li><li class='ez-toc-page-1 ez-toc-heading-level-4'><a class=\"ez-toc-link ez-toc-heading-15\" href=\"https:\/\/speedtrainingworkout.com\/strength-training-for-soccer-speed\/#Variations-3\" title=\"Variations:\">Variations:<\/a><\/li><li class='ez-toc-page-1 ez-toc-heading-level-4'><a class=\"ez-toc-link ez-toc-heading-16\" href=\"https:\/\/speedtrainingworkout.com\/strength-training-for-soccer-speed\/#4_Plyometrics\" title=\"4. Plyometrics\">4. Plyometrics<\/a><\/li><li class='ez-toc-page-1 ez-toc-heading-level-4'><a class=\"ez-toc-link ez-toc-heading-17\" href=\"https:\/\/speedtrainingworkout.com\/strength-training-for-soccer-speed\/#Examples\" title=\"Examples:\">Examples:<\/a><\/li><li class='ez-toc-page-1 ez-toc-heading-level-4'><a class=\"ez-toc-link ez-toc-heading-18\" href=\"https:\/\/speedtrainingworkout.com\/strength-training-for-soccer-speed\/#5_Core_Exercises\" title=\"5. Core Exercises\">5. Core Exercises<\/a><\/li><li class='ez-toc-page-1 ez-toc-heading-level-4'><a class=\"ez-toc-link ez-toc-heading-19\" href=\"https:\/\/speedtrainingworkout.com\/strength-training-for-soccer-speed\/#Examples-2\" title=\"Examples:\">Examples:<\/a><\/li><\/ul><\/li><li class='ez-toc-page-1 ez-toc-heading-level-3'><a class=\"ez-toc-link ez-toc-heading-20\" href=\"https:\/\/speedtrainingworkout.com\/strength-training-for-soccer-speed\/#Designing_a_Strength_Training_Program\" title=\"Designing a Strength Training Program\">Designing a Strength Training Program<\/a><ul class='ez-toc-list-level-4' ><li class='ez-toc-heading-level-4'><a class=\"ez-toc-link ez-toc-heading-21\" href=\"https:\/\/speedtrainingworkout.com\/strength-training-for-soccer-speed\/#1_Frequency_and_Volume\" title=\"1. Frequency and Volume:\">1. Frequency and Volume:<\/a><\/li><li class='ez-toc-page-1 ez-toc-heading-level-4'><a class=\"ez-toc-link ez-toc-heading-22\" href=\"https:\/\/speedtrainingworkout.com\/strength-training-for-soccer-speed\/#2_Exercise_Selection\" title=\"2. Exercise Selection:\">2. Exercise Selection:<\/a><\/li><li class='ez-toc-page-1 ez-toc-heading-level-4'><a class=\"ez-toc-link ez-toc-heading-23\" href=\"https:\/\/speedtrainingworkout.com\/strength-training-for-soccer-speed\/#3_Intensity_and_Load\" title=\"3. Intensity and Load:\">3. Intensity and Load:<\/a><\/li><li class='ez-toc-page-1 ez-toc-heading-level-4'><a class=\"ez-toc-link ez-toc-heading-24\" href=\"https:\/\/speedtrainingworkout.com\/strength-training-for-soccer-speed\/#4_Rest_and_Recovery\" title=\"4. Rest and Recovery:\">4. Rest and Recovery:<\/a><\/li><li class='ez-toc-page-1 ez-toc-heading-level-4'><a class=\"ez-toc-link ez-toc-heading-25\" href=\"https:\/\/speedtrainingworkout.com\/strength-training-for-soccer-speed\/#5_Periodization\" title=\"5. Periodization:\">5. Periodization:<\/a><\/li><\/ul><\/li><li class='ez-toc-page-1 ez-toc-heading-level-3'><a class=\"ez-toc-link ez-toc-heading-26\" href=\"https:\/\/speedtrainingworkout.com\/strength-training-for-soccer-speed\/#Conclusion\" title=\"Conclusion\">Conclusion<\/a><\/li><\/ul><\/li><\/ul><\/nav><\/div>\n\n<p>\n  In the fast-paced world of soccer, speed is a game-changer.<br \/>\n  It allows players to outmaneuver opponents, exploit gaps in the defense,<br \/>\n  and gain a competitive edge. While technical skills and tactical awareness<br \/>\n  are essential, developing explosive speed can significantly impact a<br \/>\n  player&#8217;s performance on the field.\n<\/p>\n<p>\n  Strength training, often overlooked in favor of traditional cardio and<br \/>\n  ball drills, plays a crucial role in enhancing soccer speed.<br \/>\n  By building a strong foundation of muscular strength and power, players<br \/>\n  can generate greater force, propel themselves forward with increased<br \/>\n  velocity, and improve their overall agility.\n<\/p>\n<h3><span class=\"ez-toc-section\" id=\"Understanding_the_Science_Behind_Soccer_Speed\"><\/span>Understanding the Science Behind Soccer Speed<span class=\"ez-toc-section-end\"><\/span><\/h3>\n<p>\n  Before delving into specific strength training exercises, it&#8217;s important<br \/>\n  to understand the scientific principles underlying soccer speed.<br \/>\n  Speed in soccer is not just about straight-line sprinting;<br \/>\n  it encompasses acceleration, deceleration, agility, and multi-directional<br \/>\n  movements.\n<\/p>\n<h4><span class=\"ez-toc-section\" id=\"Key_Components_of_Soccer_Speed\"><\/span>Key Components of Soccer Speed:<span class=\"ez-toc-section-end\"><\/span><\/h4>\n<ul>\n<li>\n    <b>Acceleration:<\/b> The ability to increase speed rapidly from a<br \/>\n    stationary position or slow speed.\n  <\/li>\n<li>\n    <b>Top Speed:<\/b> The maximum velocity a player can attain.\n  <\/li>\n<li>\n    <b>Agility:<\/b> The ability to change direction quickly and efficiently<br \/>\n    while maintaining balance and control.\n  <\/li>\n<li>\n    <b>Deceleration:<\/b> The ability to slow down and change direction<br \/>\n    effectively.\n  <\/li>\n<\/ul>\n<p>\n  These components work together to enable players to react to the dynamic<br \/>\n  nature of the game, evade opponents, and make quick, decisive movements<br \/>\n  with the ball.\n<\/p>\n<h3><span class=\"ez-toc-section\" id=\"Benefits_of_Strength_Training_for_Soccer_Speed\"><\/span>Benefits of Strength Training for Soccer Speed<span class=\"ez-toc-section-end\"><\/span><\/h3>\n<p>\n  Strength training offers numerous benefits that directly translate to<br \/>\n  enhanced soccer speed:\n<\/p>\n<h4><span class=\"ez-toc-section\" id=\"Increased_Power_Output\"><\/span>Increased Power Output:<span class=\"ez-toc-section-end\"><\/span><\/h4>\n<p>\n  Strength training develops the muscles responsible for generating force<br \/>\n  during sprinting, jumping, and kicking. By increasing muscle mass<br \/>\n  and strength, players can produce more power with each stride,<br \/>\n  leading to faster acceleration and higher top speeds.\n<\/p>\n<h4><span class=\"ez-toc-section\" id=\"Improved_Neuromuscular_Coordination\"><\/span>Improved Neuromuscular Coordination:<span class=\"ez-toc-section-end\"><\/span><\/h4>\n<p>\n  Strength training helps to strengthen the communication pathways<br \/>\n  between the brain and muscles. This improved neuromuscular coordination<br \/>\n  allows for faster muscle activation and more efficient movement patterns,<br \/>\n  resulting in enhanced agility and reaction time.\n<\/p>\n<h4><span class=\"ez-toc-section\" id=\"Injury_Prevention\"><\/span>Injury Prevention:<span class=\"ez-toc-section-end\"><\/span><\/h4>\n<p>\n  Soccer is a physically demanding sport that places significant stress<br \/>\n  on the muscles, joints, and ligaments. Strength training helps to<br \/>\n  strengthen these tissues, reducing the risk of common soccer-related<br \/>\n  injuries such as hamstring strains, groin pulls, and ankle sprains.\n<\/p>\n<h4><span class=\"ez-toc-section\" id=\"Enhanced_Core_Stability\"><\/span>Enhanced Core Stability:<span class=\"ez-toc-section-end\"><\/span><\/h4>\n<p>\n  A strong core is essential for maintaining balance, stability,<br \/>\n  and power transfer during soccer movements. Strength exercises<br \/>\n  targeting the core muscles, such as planks, crunches, and Russian twists,<br \/>\n  help to improve posture, reduce the risk of lower back pain, and<br \/>\n  enhance overall athletic performance.\n<\/p>\n<h3><span class=\"ez-toc-section\" id=\"Essential_Strength_Training_Exercises_for_Soccer_Speed\"><\/span>Essential Strength Training Exercises for Soccer Speed<span class=\"ez-toc-section-end\"><\/span><\/h3>\n<p>\n  When designing a strength training program for soccer speed,<br \/>\n  it&#8217;s crucial to focus on exercises that target the muscles<br \/>\n  used in sprinting, jumping, and multi-directional movements.<br \/>\n  Here are some highly effective exercises:\n<\/p>\n<h4><span class=\"ez-toc-section\" id=\"1_Squats\"><\/span>1. Squats<span class=\"ez-toc-section-end\"><\/span><\/h4>\n<p>\n  Squats are a compound exercise that works multiple muscle groups<br \/>\n  in the lower body, including the quadriceps, hamstrings, and glutes.<br \/>\n  They are excellent for building lower body strength, power,<br \/>\n  and explosiveness, which are crucial for sprinting and jumping.\n<\/p>\n<h4><span class=\"ez-toc-section\" id=\"Variations\"><\/span>Variations:<span class=\"ez-toc-section-end\"><\/span><\/h4>\n<ul>\n<li>Barbell Back Squats<\/li>\n<li>Goblet Squats<\/li>\n<li>Bulgarian Split Squats<\/li>\n<\/ul>\n<h4><span class=\"ez-toc-section\" id=\"2_Deadlifts\"><\/span>2. Deadlifts<span class=\"ez-toc-section-end\"><\/span><\/h4>\n<p>\n  Deadlifts are another compound exercise that targets the posterior chain,<br \/>\n  including the hamstrings, glutes, and lower back.<br \/>\n  They are highly effective for developing overall strength,<br \/>\n  power, and hip extension, which is essential for acceleration and<br \/>\n  top speed.\n<\/p>\n<h4><span class=\"ez-toc-section\" id=\"Variations-2\"><\/span>Variations:<span class=\"ez-toc-section-end\"><\/span><\/h4>\n<ul>\n<li>Conventional Deadlifts<\/li>\n<li>Sumo Deadlifts<\/li>\n<li>Romanian Deadlifts<\/li>\n<\/ul>\n<h4><span class=\"ez-toc-section\" id=\"3_Lunges\"><\/span>3. Lunges<span class=\"ez-toc-section-end\"><\/span><\/h4>\n<p>\n  Lunges are a unilateral exercise that works each leg independently,<br \/>\n  improving balance, stability, and single-leg strength.<br \/>\n  They are beneficial for developing the quadriceps, hamstrings,<br \/>\n  and glutes, as well as improving hip mobility.\n<\/p>\n<h4><span class=\"ez-toc-section\" id=\"Variations-3\"><\/span>Variations:<span class=\"ez-toc-section-end\"><\/span><\/h4>\n<ul>\n<li>Forward Lunges<\/li>\n<li>Reverse Lunges<\/li>\n<li>Walking Lunges<\/li>\n<\/ul>\n<h4><span class=\"ez-toc-section\" id=\"4_Plyometrics\"><\/span>4. Plyometrics<span class=\"ez-toc-section-end\"><\/span><\/h4>\n<p>\n  Plyometric exercises involve rapid stretching and contracting of<br \/>\n  the muscles, focusing on developing explosive power.<br \/>\n  These exercises are highly effective for improving speed, agility,<br \/>\n  and jumping ability.\n<\/p>\n<h4><span class=\"ez-toc-section\" id=\"Examples\"><\/span>Examples:<span class=\"ez-toc-section-end\"><\/span><\/h4>\n<ul>\n<li>Box Jumps<\/li>\n<li>Depth Jumps<\/li>\n<li>Lateral Jumps<\/li>\n<\/ul>\n<h4><span class=\"ez-toc-section\" id=\"5_Core_Exercises\"><\/span>5. Core Exercises<span class=\"ez-toc-section-end\"><\/span><\/h4>\n<p>\n  A strong core is essential for maintaining balance, stability,<br \/>\n  and power transfer during soccer movements. Core exercises should<br \/>\n  be an integral part of any strength training program for soccer speed.\n<\/p>\n<h4><span class=\"ez-toc-section\" id=\"Examples-2\"><\/span>Examples:<span class=\"ez-toc-section-end\"><\/span><\/h4>\n<ul>\n<li>Planks<\/li>\n<li>Crunches<\/li>\n<li>Russian Twists<\/li>\n<\/ul>\n<h3><span class=\"ez-toc-section\" id=\"Designing_a_Strength_Training_Program\"><\/span>Designing a Strength Training Program<span class=\"ez-toc-section-end\"><\/span><\/h3>\n<p>\n  When creating a strength training program for soccer speed,<br \/>\n  consider the following factors:\n<\/p>\n<h4><span class=\"ez-toc-section\" id=\"1_Frequency_and_Volume\"><\/span>1. Frequency and Volume:<span class=\"ez-toc-section-end\"><\/span><\/h4>\n<p>\n  Aim for 2-3 strength training sessions per week, allowing for<br \/>\n  adequate rest and recovery between sessions. The volume and intensity<br \/>\n  of training should be adjusted based on the player&#8217;s training age,<br \/>\n  fitness level, and the time of year (in-season vs. off-season).\n<\/p>\n<h4><span class=\"ez-toc-section\" id=\"2_Exercise_Selection\"><\/span>2. Exercise Selection:<span class=\"ez-toc-section-end\"><\/span><\/h4>\n<p>\n  Choose a variety of exercises that target all the major muscle<br \/>\n  groups, focusing on compound movements that engage multiple<br \/>\n  muscle groups simultaneously. Include exercises that mimic the<br \/>\n  movements of soccer, such as squats, lunges, and plyometrics.\n<\/p>\n<h4><span class=\"ez-toc-section\" id=\"3_Intensity_and_Load\"><\/span>3. Intensity and Load:<span class=\"ez-toc-section-end\"><\/span><\/h4>\n<p>\n  The intensity and load of each exercise should be challenging<br \/>\n  enough to stimulate muscle growth and strength gains but not so<br \/>\n  heavy that it compromises proper form or increases the risk of injury.<br \/>\n  Start with lighter weights and gradually increase the load as strength<br \/>\n  and technique improve.\n<\/p>\n<h4><span class=\"ez-toc-section\" id=\"4_Rest_and_Recovery\"><\/span>4. Rest and Recovery:<span class=\"ez-toc-section-end\"><\/span><\/h4>\n<p>\n  Adequate rest and recovery are crucial for muscle growth and<br \/>\n  injury prevention. Allow for at least 24-48 hours of rest<br \/>\n  between strength training sessions targeting the same muscle groups.<br \/>\n  Prioritize sleep, nutrition, and hydration to optimize recovery.\n<\/p>\n<h4><span class=\"ez-toc-section\" id=\"5_Periodization\"><\/span>5. Periodization:<span class=\"ez-toc-section-end\"><\/span><\/h4>\n<p>\n  Periodization involves dividing the training year into specific<br \/>\n  cycles, each with a different focus and training load.<br \/>\n  This helps to prevent plateaus, optimize performance, and reduce<br \/>\n  the risk of overtraining.\n<\/p>\n<h3><span class=\"ez-toc-section\" id=\"Conclusion\"><\/span>Conclusion<span class=\"ez-toc-section-end\"><\/span><\/h3>\n<p>\n  Strength training is an indispensable component of a<br \/>\n  comprehensive soccer training program, particularly<br \/>\n  for enhancing speed. By incorporating exercises<br \/>\n  that target the muscles involved in sprinting,<br \/>\n  jumping, and multi-directional movements,<br \/>\n  players can significantly improve their acceleration,<br \/>\n  top speed, agility, and overall athleticism.<br \/>\n  Remember to prioritize proper form,<br \/>\n  gradual progression, and adequate rest<br \/>\n  and recovery to maximize results and<br \/>\n  minimize the risk of injury.\n<\/p>\n<p><a href=''><\/a><\/p>\n","protected":false},"excerpt":{"rendered":"<p>Strength Training for Soccer Speed: A Comprehensive Guide In the fast-paced world of soccer, speed is a game-changer. It allows players to outmaneuver opponents, exploit gaps in the&hellip;<\/p>\n","protected":false},"author":10,"featured_media":1145,"comment_status":"closed","ping_status":"closed","sticky":false,"template":"","format":"standard","meta":{"_et_pb_use_builder":"","_et_pb_old_content":"","_et_gb_content_width":"","rank_math_lock_modified_date":false,"footnotes":""},"categories":[32],"tags":[],"class_list":["post-1146","post","type-post","status-publish","format-standard","has-post-thumbnail","hentry","category-soccer"],"_links":{"self":[{"href":"https:\/\/speedtrainingworkout.com\/wp-json\/wp\/v2\/posts\/1146"}],"collection":[{"href":"https:\/\/speedtrainingworkout.com\/wp-json\/wp\/v2\/posts"}],"about":[{"href":"https:\/\/speedtrainingworkout.com\/wp-json\/wp\/v2\/types\/post"}],"author":[{"embeddable":true,"href":"https:\/\/speedtrainingworkout.com\/wp-json\/wp\/v2\/users\/10"}],"replies":[{"embeddable":true,"href":"https:\/\/speedtrainingworkout.com\/wp-json\/wp\/v2\/comments?post=1146"}],"version-history":[{"count":0,"href":"https:\/\/speedtrainingworkout.com\/wp-json\/wp\/v2\/posts\/1146\/revisions"}],"wp:featuredmedia":[{"embeddable":true,"href":"https:\/\/speedtrainingworkout.com\/wp-json\/wp\/v2\/media\/1145"}],"wp:attachment":[{"href":"https:\/\/speedtrainingworkout.com\/wp-json\/wp\/v2\/media?parent=1146"}],"wp:term":[{"taxonomy":"category","embeddable":true,"href":"https:\/\/speedtrainingworkout.com\/wp-json\/wp\/v2\/categories?post=1146"},{"taxonomy":"post_tag","embeddable":true,"href":"https:\/\/speedtrainingworkout.com\/wp-json\/wp\/v2\/tags?post=1146"}],"curies":[{"name":"wp","href":"https:\/\/api.w.org\/{rel}","templated":true}]}}