Issue link: http://www.wacmagazine.com/i/1504946
SUMMER / FALL 2023 25 living fit instructor insights Instructor Insights Fall is here, and that means fall sports are, too! If you're gearing up for your high school or collegiate soccer season this fall, you're in luck! WAC Personal Trainer Sebastian Vargas played 10 years of competitive soccer and is our go- to specialist for soccer-centric fitness. For footballers—or any athlete—Sebastian emphasizes the importance of year- round training to maximize performance. Here are some of his top tips. Hit the weights Weight training is essential to prevent injuries and maximize performance, Sebastian says. e demand of modern sports places an emphasis on speed, agility, and explosiveness—all facets of one's athletic makeup that can be fortified through consistent weight training. Sebastian points out the importance of building muscle in the offseason but says consistent training is critical for maintaining muscle mass. Mind the details It's all about balancing skill-work with your team practices and strength-training workouts, Sebastian says. Individualized training is necessary for players to fine- tune their skills and address any weak points in their game. "Keeping these in-season skill sessions light in intensity is important to ensure optimal performance during team practices and games," he says. Work smarter, not harder Given the volume of games, practices, and training sessions an athlete must balance throughout their season, scheduling is crucial. For weight training, Sebastian suggests refraining from high-volume and training too close to game day. "Training light and spreading out your training days are crucial," he says. "About 70 percent to 80 percent effort is the sweet spot." Putting it all together Scan the QR code on this page to view Sebastian's sample in-season routine, which incorporates weight training, skill work, and rest—all while accounting for team practices and game day. e split can be tailored to your sport or schedule, but the approach is the same. "e only difference is the sport-specific drills," Sebastian says.