Football Strength Training That Matches Your Position

Why Position-Specific Strength Matters

Football isn’t one-size-fits-all. Neither is strength training.

A centre-back needs to dominate aerial duels and shield under pressure. A winger needs explosive bursts, quick changes of direction, and the ability to ride tackles at speed. Yet most players still follow generic gym plans built for aesthetics, not performance.

True football strength training must reflect how you actually play. That means tailoring for position, style, season, and goals.

The Problem with Generic Gym Workouts

Let’s be real—most gym routines are made for bodybuilders, not footballers.

You’ll see the usual split: chest on Monday, arms on Friday, core when someone remembers. Sure, you’ll get bigger. But size without function doesn’t win matches.

Generic plans:

• Miss the mark on movement quality

• Ignore match demands and recovery needs

• Overload muscles without preparing joints, tendons, or ligaments

• Don’t adapt when your schedule or body does

This is where injuries creep in—or performance plateaus.

What Real Football Strength Training Looks Like

At CURVA, we design training for how footballers actually move. Every plan builds position-specific strength that translates to the pitch—power that carries over, not just bulk that slows you down.

We programme:

• Unilateral strength (lunges, single-leg RDLs) to reflect real match movement

• Explosive lifts (like jump squats or trap bar pulls) for speed and power

• Rotational strength to support balance, striking, and shielding

• Core stabilisation to improve change of direction and reduce injury risk

Every session is progressive, tracked, and paired with mobility that keeps you sharp—not sore.

How CURVA Builds Strength for Wingers vs Centre-Backs

Let’s break it down by role.

For explosive wide players:

• Focus: horizontal force production (acceleration), hamstring strength, agility

• Key exercises: resisted sprints, Nordic curls, banded power skips

• Volume: lower reps, higher speed, more rest

For central defenders:

• Focus: max strength, aerial dominance, multi-directional control

• Key exercises: trap bar deadlifts, sled drives, neck and shoulder stability

• Volume: controlled tempo, higher load, low-to-mid reps

And it’s not just about the gym. We build your entire week around your football calendar—game day, recovery, tapering, and deloading when needed.

Mobility and Injury Prevention in Football Strength Plans

Building strength isn’t just about lifting more—it’s about staying available.

Research from BJSM shows that structured neuromuscular training can reduce football injuries by over 30%. But most players skip it, or tack it on without context.

CURVA includes:

• Prehab protocols based on your injury history

• A Mobility Hub with guided warm-ups and cooldowns

• Active recovery days that still move you forward

Whether you're coming off a groin strain or managing tight calves, we adjust your programme without missing momentum.

The Takeaway

If your football strength training doesn’t know your position, match schedule, or injury history, it’s holding you back.

At CURVA, we train for how you actually play—winger, full-back, centre-mid, whatever your style. Every rep, every set, every rest day is part of the bigger picture.

You bring the work. We’ll build the plan.