Free weight training are far better than machines training. This programs are mainly for beginners or females, because this programs will only using some light weight equipment. Strength training using free weights will not only satisfy the alpha male in you – it’ll also help to improve your physical performance out on the pitch. A 2008 study published in the Journal of Strength and Conditioning noted improvements in acceleration, peak sprinting velocity and 40-metre sprint time, in a group taking part in strength training twice a week for seven weeks. A further study showed a group of young footballers who underwent a  weights training program suffered far fewer injuries during a season than a group who did no resistance work.