4 Day Gym Split For Footballers | Workout Template

This video takes you through a 4 day gym split perfect for any athletes in their off-season.
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[@user-tk2kf8hg7m]

Good information, thank you!

[@TriformanceSportsTraining]

We got you!

[@Mo_Luka]

Coach, should I go for heavy weight or should I go for medium weight with fast movement?

[@twistafps4033]

What are the other options for landline press?please reply

[@chrisbartone7379]

Thanks for the vid its very useful but where would I include Bicep Exersises such as dumbell curls or hammer curls?

[@TriformanceSportsTraining]

You can fit those in towards the end of a workout in an accessory block.

[@simonbye6187]

What exercises would you recommend in particular for Core/Accessory? Could do with a few more suggestions aha

[@TriformanceSportsTraining]

Core: swiss ball rollouts, pallof press variations, plank variations, diagonal chop/lift, bird dog, shoulder taps
Accessory: banded hip flexion, banded lateral walks, pull aparts, external shoulder rotations, mobility drills (hip, t-spine, shoulder, ankle)

[@ilo0076]

@@TriformanceSportsTraining One thing I don't understand is how you can mix strength training with power training. I was always taught that you do one or the other.

[@MaxTyrer]

Great info defo deserve more recognition 🙏

[@TriformanceSportsTraining]

Thanks! We appreciate the support. ✊️❤️

[@hossammohamed3227]

@Husam: I wanted to understand that if I don't play in a club, I would be in an off-season and train off-season, right? : I'm literally lost in this moment, I don't know if I'm going to exercise, for example, I don't play in a club, I don't train, what should I do?

[@TriformanceSportsTraining]

If you are new to the gym start with 2 full body strength sessions per week along with your individual football trainings. If you find yourself wanting to spend more time in the gym then copy this videos workout format or go view our 3 day gym split video! keep working hard and getting better.

[@reubensingh2103]

Bro can you make a full workout video of exercises according to this video for upper and lower body

[@TriformanceSportsTraining]

We are going to do more in depth videos like this soon! thanks for the suggestion.

[@Rileybennett21070]

How many exercises per one if you say compound exercises how many different exercises should I be doing for those 4-6 sets?

[@TriformanceSportsTraining]

Choose 2 compound exercises (1 upper, 1 lower) to use for an 8-12 week training block. For upper you could choose a bench press & lower a squat. On day 1 for upper you would use 70-80% 1RM moving the weight faster. On day 3 for upper you would use 90-95% 1RM with higher sets but lower reps (1-5).

[@mahmabdz]

For the plyos before the workout how much exercises should you do.

[@TriformanceSportsTraining]

anywhere from 3-6 exercises is a good number. Be sure to choose 1-3 extensive plyometrics out of the 6! Extensive plyos such as: pogo jumps, line hops, etc.

[@Rileybennett21070]

Are those groups like 2 a and 2b super sets?

[@TriformanceSportsTraining]

Exactly. This helps us be more efficient in the gym so we can keep the entire session to around 45 - 60 minutes. Make sure you follow the rest times. So for exercise block 2, perform 2a then during the 3 minute rest you can perform exercise 2b as it is not intensive.

[@pinz9550]

What could I be doing for day 1 athletic movements? How many exercises would I be doing and what would they be?

[@TriformanceSportsTraining]

ua-cam.com/video/Y4nloEn8OQ8/v-deo.html
Take a look at this short video. It explains how to structure a plyometric workout. For athletic movements you can decide between plyometrics (linear, lateral, rotational, vertical, horizontal), speed (acceleration, top speed) or agility (COD, reactive, skill). As for a number of exercises chose anywhere from 3-5. Hope this helps.

[@pinz9550]

Hey I just took a look at the video, thanks for the help.

[@pinz9550]

for day one 2b, what is the sets/reps for the core/accessory exercises?

[@TriformanceSportsTraining]

Considering it will be a smaller movement = 2-3 sets x 10-15 reps.

[@pinz9550]

@@TriformanceSportsTraining thank you, what could be a good exercise for 2b?

[@yoru4000]

How often should u change exercises?

[@TriformanceSportsTraining]

Depends but after anywhere from 4 to 12 weeks you can alter exercises.

[@kosa.7770]

Plyometrics?

[@TriformanceSportsTraining]

Love them! We have tons of plyometric videos on our channel, check them out. 🤝