can you design 2-day per week strength workout for a 15 year old girl who plays soccer?

For a 15-year-old girl who plays soccer, strength training can significantly improve performance and prevent injuries by building muscle strength, endurance, and stability. Based on insights from the Huberman Lab, here is a suggested 2-day per week strength workout regimen.

General Guidelines

• Focus on Compound Movements: Emphasize multi-joint exercises (squats, deadlifts, push-ups, rows).
• Work to Failure: For younger athletes, it's beneficial to work muscles to failure to promote lean mass growth and strength development 1.
• Safety and Proper Form: Prioritize proper form to prevent injuries.

Day 1: Lower Body & Core

Warm-up (10-15 Minutes)

• Light jogging or dynamic stretches (leg swings, hip circles)
• Mobility drills (high knees, butt kicks)

Main Workout

1. Squats (3 sets of 10-12 reps)
   • Focus on proper form. Use body weight or light weights initially.
2. Deadlifts (3 sets of 10-12 reps)
   • Use a moderate weight and focus on technique.
3. Lunges (3 sets of 12 reps per leg)
   • Step forward or backward.
4. Calf Raises (3 sets of 15 reps)
   • Use body weight or light dumbbells.
5. Plank (3 sets, 30-60 seconds hold)
   • Maintain a straight line from head to heels.

Cool-down (10 Minutes)

• Light stretching (hamstrings, quads, glutes)
• Foam rolling if available

Day 2: Upper Body & Core

Warm-up (10-15 Minutes)

• Light cardio or dynamic stretches (arm circles, shoulder rolls)
• Mobility drills (spiderman stretch, inchworms)

Main Workout

1. Push-ups (3 sets of 8-12 reps)
   • Modify by using knees if necessary.
2. Dumbbell Rows (3 sets of 10-12 reps per arm)
   • Focus on pulling motion and squeezing shoulder blades together.
3. Overhead Press (3 sets of 10-12 reps)
   • Use dumbbells or a barbell.
4. Bicep Curls (3 sets of 12 reps)
   • Use a weight that allows controlled movements.
5. Russian Twists (3 sets of 20 twists, 10 per side)
   • Use body weight or a light weight.

Cool-down (10 Minutes)

• Light stretching (arms, shoulders, back)
• Foam rolling if available

This program ensures a balanced approach, targeting overall strength and stability crucial for soccer. Adjust weights and reps as needed, and consider working with a coach or trainer to ensure proper technique and safety.