training for a football(soccer) player

hey, been reading some good info on here and some interesting comments from you guys, but mainly seems to be aimed at getting massive.
 
i play football at a decent level and have just come back from a knee injury. im looking at toning up and getting ripped with obviously the benifits of strength, without being to big to move
 
been looking at split training and full body training. whats the best??? will split training make me balloon up and put too much muscle on? also which is the ideal for a four day split if that is the way to go
 
any help will be appreciated

Full body would be my usual first choice.

1) Prehab for the knee.
2) conditioning will include sprints, shuttle runs, occasionally the odd longer run, and lots of agility work (tunring, lateral movement etc).
3) Strength training with lost of unilateral type leg movements (non machine based) and then add in a few upper body movements simple ones like chins, presses with barbell dumbbell etc.


You'll note from the number of thread here that 'ballooning up' isn't that simple!

Registered Nutritionist
NSCA Strength & Conditioning Coach