Top 7 Upper Body Exercises For Footballers
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- Опубліковано 12 чер 2024
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0:00 Intro
0:27 Chin Up Variations
3:26 Curl To Press Variations
4:58 Renegade Row
5:59 Bench Press Variations
7:45 TRX Combo (Row, Press, Y Eccentric)
8:49 Landmine 1A Press w/ Band
9:21 Push Up Variations
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Thanks coach, what type of exercise or workout would you recommend for someone that needs more physical strength on the ball, that way they wouldn’t be shifted off the ball so easily?
Strong on one leg, strong core, good upper body strength. Also shielding a ball is also a skill practice that
i've seen skinny guys so strong on the ball, you should work on lowering your centre of gravity and learning a better technique to shield and hold players off the ball
@@JN9902 this here 🔥 you can do all the gym training in the world but if you don’t know or practice how to use your body all this gym work is for nothing
@@ArmasStrength completely correct, if you compare small frame players like bernardo silva, he would be much harder to push off the ball than your average gym junkie, yes they have bigger muscles but simply they do not know correct technique of shielding the ball and tackling
@@JN9902 exactly if gym was everything then bodybuilders would be dominating and obviously that’s not the case. The gym is a tool to supplement physical abilities on the pitch
Thank you for the progression examples 🤟🤟
My pleasure 🫡
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My gym session on Monday en Wednesday are I begin witch 5 min running on treadmill en than I do 10 min mobility en then I do 3 exrise upper body en 3 exrise lower body en than some abs 5 min en then I do cool-down of 5 minutes is that good does it make me stronger and better on the files
Is there any alternative for TRX combo and landmine exercise?
hi coach, can i vary my gym training from week to week as schedule varies from full body when more condensed to upper lower when less condensed and sometimes a mix of both in a week all depending on schedule?
sure why not!
Hey coach , is it okay to train injury prone areas (i.e. groin/hip flexors/Hams) 2 times per week ?
sure
Please tell me how can I improve my speed and agility so that i can get good at defending.
Look at his previous video for leg workout
Lift heavy, jump, and sprint.
Really important question I’ve got. Should you still perform weighted exercises during season ? I know off season is more about weight training as you want to build explosive strong muscle but does the weight of the weights change and decrease during season and should you still carry on with the same type of weighted exercises ? And what should you do during season ? Plyometrics mainly ?
All my high school and professional footballers train in season with moderate to heavy loads. Volume is modified to ensure they are recovered and rested to perform their best each and every match.
Hi coach, just wanted to ask, what exercises do you recommend for back and shoulder for athletes if I don't have equipment(I don't have a pull up bar either, just some dumbbells)? I was thinking to do Supermans/Aquamans for back and Lateral Raises(standing) and/or Overhead Press(standing position) for shoulders.
What do you think?
If you have dumbbells go with rows and overhead presses
@@ArmasStrength so simple dumbbell rows for back and overhead press for shoulder? 3 sets of around 8-10 reps for each is ok? also, when coming back(eccentric i think it's called if i remember), you recommend shooting up fast, like on trapbar deadlift for example? (hope you understood what i was tryna say, I tried my best explaining it)
@@danmihaitudor4539 yes 👍🏼
Hi coach, would you say these are the only upper body exercises a footballer would ever need and if not, what else would you recommend?
No just 7. You can watch my other videos and find many more 💯🤝
@@ArmasStrengthwhat videos would you recommend to watch?
@@futureballer.10 Upper Body Gym Workout For Footballers
ua-cam.com/video/A1kg1K5Gpwc/v-deo.html
Hello! Do you have any good core exercises for a 14 year old footballer that i can do at home with my body weight or yoga ball?
Look up my abs like salah video or be on the look out for my top 7 core exercises. Just recorded it yesterday
@@ArmasStrength Hello Coach! Is this a good full body workout for a 14 year old winger to do 2 times per week
DB Lateral Raise 3x15 1kg DB
Bulgarian split squads 3x8
Dips 3x 15
Shoulder taps 3x16
Lateral walking pushups 3x10
Single leg hip thrust 3x6
single leg rdl 3x8
split squads 3x8
DB bench press 3x6
Hamstring curl 3x8 with yoga ball
Do i focus to much on my hamstrings and glutes? And should i do some lateral leg movements and if i should what should i replace it with?
Hi coach what can I do as a footballer when feeling ill
Rest, sleep and wait till you’re better
Hi coach, how long should i rest between plyos and Lowerbody supersets?
Can you give me an example and I'll give you a better answer
@@ArmasStrength If i do Broadjumps or pogos? For the superset Bulgarian SS and Copenhagen holds
@@Antonio-jc4gi Id you want to pair a power (jumps) with strength (BSS) I would do one with a similar movement pattern to maximize PAP (post-activation potentiation) which leads to greater power gains. Look at the following example.
If you're doing a heavy(ish) Bulgarian SS immediately followed by split jumps you'd want to rest around 3min. During the 3min rest, you can do the following...I would not superset with copenhagens. Instead, opt it for core or upper body.
Hi coach how to get match fit in season
watch my " the only match fitness guide you'll ever need" video
Hello Coach, I just bought one of the programs and the links arnt working?
Make sure you open them in Microsoft Excel. Any other questions email me armasdfw@gmail.com
Hello! One ask if u can help me, i train speed 3 times a week (monday wed and friday), i do drills, sprints (3x10, 3x20 and 3x30) plyos and gym. Do you know why every mondsy i feel slower and with worse technique but wednesday better and friday better? That shouldnt be like that cause from friday to monday are 2 rec days so i should be faster and more fresh on mondays.
Thanks! (I hv 14 year old and i train speed since 3 months ago)
Could be for many reasons. Maybe because you've had complete off days on sat and sunday so your nervous system isn't primed. Also, do you know for a fact you're slower? Feeling vs actually being are two different things. Unless you're timing your runs you don't really know.
I have athletes sometimes come into training telling me they feel heavy or that their sprint didn't feel good and they end up getting personal record on their sprint times.
@@ArmasStrengthyou are right but do you think i should do a light sesión before monday on sunday? It would be warm up, sprint drills and stretching, or if you know what u can do in a light sesion, thanks!
@@Borja-mn4xe could hit some light volume plyos
@@ArmasStrength So do you think i can do before monday on sunday sprint drills, light plyos and end with mobility and stretching? So i would be better on monday then? Also can you tell me some example of light plyos? Maybe pogo jumps for example?
@@Borja-mn4xe yeah but I wouldn’t have an intense day since you’re already having a higher volume spring day on Monday. Any plyometric will work split jumps broad jumps, etc..
Hi, do I have my plyometrics inside my workout routine or separate from it?
Do it at the beginning of your workout
@@ArmasStrength So would it be considered as the "power" section of the workout?
@@spacious9844 yeah it could be
@@ArmasStrength Appreciate it bro much respect to you and thank you
Have you updated programs?
The Ultimate Footballer? Yes I update them one to twice a year. On version 3.5 right now
I bought all the programs Foundation Hypertrophy max strenght and power to convorse. Do you update these?
@@ArmasStrength
can i get help making a schedule?
Watch this ua-cam.com/video/9t0g75KieH0/v-deo.htmlsi=GK_XRsbpqUZCOMgn
And if you’re still looking for further help I do consultations
www.armasdfw.com/training-programs/p/consultation-zoom-call