🎯 Key Takeaways for quick navigation: 00:19 🏋️ Rep schemes vary based on your training age, season, and goals, so there's no one-size-fits-all approach. 01:31 💪 Rep ranges like 12-6 reps are for muscle emphasis, 1-6 reps for max strength, and 1-5 reps for power. Your training goal determines your rep range. 02:55 🚫 Beginners should start with a foundational phase (10-20 reps) to build a base before moving to more intense phases like max strength or hypertrophy. 03:52 🏋️♂️ Hypertrophy phase (12-6 reps) focuses on muscle size and specific muscle gains for sports. Slower negatives can be introduced for better sport-specific results. 05:04 💥 Max strength phases (70-90% of 1RM) are for experienced lifters, with phase 2 (80-90% 1RM) involving heavy loads and fewer reps. 06:30 🏃♂️ The power phase (30-50% 1RM) focuses on speed and explosive movements, making it ideal for sports like soccer. 07:27 📚 The source of this information is "Periodization Training for Sports" by Tudor Bompa. Consider this a guideline for creating your training program. Made with HARPA AI
This video is old. One thing I would change is that for the foundation/beginners reps should be between 8-12. Cases when we go to 15 reps is when young athletes are doing lighter loads to improve coordination, prehab, rehab, and others.
Long topic. I’ll have to discuss this in a video. The off-season is where you can really build everything from your game, strength, and speed. You also have time for plenty of sessions. Train hard, consistently, and listen to your body. Again, if have to dive more into this topic.
Team, after 3 years of uploading this there’s so many things I would change. For example in the foundational phase 8-12 reps is a better range for novice athletes. 20 reps is overkill and more for the rehab setting. A new updated video is needed for sure.
Thanks for the dope vid bro. But how do I balance running with strength training and training sessions? I've been running only 3 miles 2 times a week and I feel like I'm not doing enough. But when I do it for more days I tend to feel as if my muscles mass that I worked to get shrinks me down back to looking super skinny.
I would say that has nothing to do with weights and simply your ability to have fluidity in skills and being able to maintain you balance when changing direction and improving speed when dribbling
should i go first with foundational section because i use to lift before but from past few weeks i am recovering from muscle injury now i am fully recovered i am not professional athlete or any part of pro team but i want to improve as an individual so in a week what is best routine for gym training as well soccer training if you let me know that will be really helpful
Coach i have qus. Sunday i do leg workout 10 rep In wekend i have match maybe friday or Saturday So how to i have maintain this? I worry if i dont do leg untel sunday it come pain again
@@ArmasStrength i mean how to maintain the muscles if i want to only train them one day week .. so i rest from train them a week then train them .. i worry if i do that i lost what i have did it and the (Doms) from train come again
How we train the upper body has less of an impact for footballers so hypertrophy training up there is okay. However, I would make sure you still include proper core exercises -- look up my video "abs like salah" -- and explosive rotational core exercises.
For about 3 weeks of training with a rep range of 10-12 coupled with plyometrics, I noticed i'm gaining muscle, becoming stronger on and off the ball and also my endurance has sky rocketed.🔋 Do you think i should increase the weight and hit the max strength phase or just maintain this phase...? I'm a winger Feels good training with science...thank you @ArmasStrength
Once you reach a certain stage and level strength plays a bigger role. Depending on your lifting (gym) experience bodyweight training can still greatly benefit you. I would supplement with strength and plyometrics
You can deload the first or fourth week. A deload week allows your body to catch up and if done at the beginning of a phase it also acts as an adaptation week.
@@ArmasStrength Thanks. I got one more question. I have finished the Foundation phase but I've took a 14 days break because of a groin injury. Should I start the Hypertophy phase or should I go back to Foundation? Also you are my favourite football youtube channel because you provide so much valuable info for free and it's amazing. Thank you a lot.
How often should i max out to find my RIM? Because I know with the 9 max strength phase, lets use bench press as an example, would go up quite a bit during this period. So 75% of my max may only be 60% if i were to max out again.
If I have never done any type of cleans should I be putting them into my workouts(in the power section) or try to use different exercises for power such as plyometrics?
Hey I'm 16 and my goal is to improve speed and explosiveness, I want to create a program from myself how would I do that? I want to create a yearly training program that I can follow to Improve my speed and Explosive, Its mid-season right now, how should i go about creatining my program?
Hey Armas, I really like the video, but I was wondering if you could give me clarity on the set range? What are the sets I am looking for for each phase?
Don’t know if you will answer, but I have 2 questions: Does the exercises will be the same if you’re in a foundation and hypertrophy phase ( it would just be the reps and wheight the difference. 2: if I have finish the 4 phases do I restart? Sorry for my English
For foundation exercises, put all your focus into performing the exercise with the correct form to build foundational muscles. Maintaining a smooth tempo with breathing will help you control form.
Just because you’re in a max strength phase doesn’t mean you can’t do power exercises. The power phase from the programs I offer is comprised of contrast sets. That’s really the biggest difference.
Quick question what should I do if I see that I don’t have enough time to do all phases before the season starts should I just overrun them and continue them as the season begins or should I make them shorter to make sure by the start of the season I will have done all stages?
🎯 Key Takeaways for quick navigation:
00:19 🏋️ Rep schemes vary based on your training age, season, and goals, so there's no one-size-fits-all approach.
01:31 💪 Rep ranges like 12-6 reps are for muscle emphasis, 1-6 reps for max strength, and 1-5 reps for power. Your training goal determines your rep range.
02:55 🚫 Beginners should start with a foundational phase (10-20 reps) to build a base before moving to more intense phases like max strength or hypertrophy.
03:52 🏋️♂️ Hypertrophy phase (12-6 reps) focuses on muscle size and specific muscle gains for sports. Slower negatives can be introduced for better sport-specific results.
05:04 💥 Max strength phases (70-90% of 1RM) are for experienced lifters, with phase 2 (80-90% 1RM) involving heavy loads and fewer reps.
06:30 🏃♂️ The power phase (30-50% 1RM) focuses on speed and explosive movements, making it ideal for sports like soccer.
07:27 📚 The source of this information is "Periodization Training for Sports" by Tudor Bompa. Consider this a guideline for creating your training program.
Made with HARPA AI
This video is old. One thing I would change is that for the foundation/beginners reps should be between 8-12. Cases when we go to 15 reps is when young athletes are doing lighter loads to improve coordination, prehab, rehab, and others.
Bro your channel is amazing never give up!!!! Straight into my top 3 along with Become Elite and Brandao!!
Appreciate that man
Well I learnt plenty there. Thank you and please keep educating us as well as training us.
Bob 🇬🇧
As long as I’m here I’ll keep bring these.
Thank you! Not so many coaches share information about programming
How should we balance strength and power workouts during offseason with technical soccer sessions.
Long topic. I’ll have to discuss this in a video.
The off-season is where you can really build everything from your game, strength, and speed. You also have time for plenty of sessions. Train hard, consistently, and listen to your body. Again, if have to dive more into this topic.
Appreciate the upload!
I appreciate you appreciating the upload
@@ArmasStrength I appreciate the appreciation of me appreciating your upload.
Great video 👏🏾👏🏾
Team, after 3 years of uploading this there’s so many things I would change. For example in the foundational phase 8-12 reps is a better range for novice athletes.
20 reps is overkill and more for the rehab setting.
A new updated video is needed for sure.
I can’t find any free program…could you please help🙏🏿
@@abaan_qureshi it’s not free anymore. Look up how to create your own program with my name. That one is free
Thanks for the dope vid bro. But how do I balance running with strength training and training sessions? I've been running only 3 miles 2 times a week and I feel like I'm not doing enough. But when I do it for more days I tend to feel as if my muscles mass that I worked to get shrinks me down back to looking super skinny.
Before I can give you a good answer, what is your goal with running 3 miles?
@@ArmasStrength maintaining endurance
Run sprints not long distance. This video should answer your question.
ua-cam.com/video/VMOpacdlkF4/v-deo.html
@@ArmasStrength 💯🙏🏼 thx bro
Thank you so much for the video! Just a question, for the hypertrophy program, do we follow that example that you gave us for the 6-8 weeks period ?
Yes 👍🏻
Great video thank you
Glad it was helpful
How to move smoothly with the ball and become more agile on the pitch?
Great idea!
I would say that has nothing to do with weights and simply your ability to have fluidity in skills and being able to maintain you balance when changing direction and improving speed when dribbling
Go for plyometrics brother
Hi coach, have you made a vid of some exercice examples on the foundation phase?
What makes a phase is more about the reps versus the exercises. Check out my how to create program video.
@@ArmasStrength is it this one? ua-cam.com/video/lps_wFt24hs/v-deo.htmlsi=F64nFUt0nJZKhCG_
When i finish the 4 phases what should i do? Should I restart? Great video btw
Yes , or go to a phase in which you feel you need improvement in
Can you make a video on soccer specific exercises during the hypertrophy phase?
Same exercise just slower tempo
should i go first with foundational section because i use to lift before but from past few weeks i am recovering from muscle injury now i am fully recovered i am not professional athlete or any part of pro team but i want to improve as an individual so in a week what is best routine for gym training as well soccer training if you let me know that will be really helpful
You can never go wrong with a foundational phase. I would start there.
Foundation phase- more reps for lower weight, how do you know what weight to start with and And is it the same training programme each time 3x a week?
Stay within 2 reps shy of failure. Example, If after doing 10 reps you felt you could have done 4 more reps increase load
Can you do a train like Ronaldo video?
You got it
Can you make a max load workout routine with sets and reps?
Can I do next day leg workout after polymatric exercise.
Yes
@@ArmasStrength thanks sir 🙏❤️
Coach i have qus. Sunday i do leg workout 10 rep
In wekend i have match maybe friday or Saturday
So how to i have maintain this? I worry if i dont do leg untel sunday it come pain again
Not sure what you mean by maintain? Maintain what?
@@ArmasStrength i mean how to maintain the muscles if i want to only train them one day week .. so i rest from train them a week then train them .. i worry if i do that i lost what i have did it and the (Doms) from train come again
@@hamedsaif6002 stick with 2-3 sets of 6-12 reps depending on your goal. Do your compound lifts. One week is enough to maintain for the most part
Hi Coach. Can i train hypertrophy for my upper body the whole season? and train my legs like hypertrophy and then max strenght and then power.
How we train the upper body has less of an impact for footballers so hypertrophy training up there is okay. However, I would make sure you still include proper core exercises -- look up my video "abs like salah" -- and explosive rotational core exercises.
For about 3 weeks of training with a rep range of 10-12 coupled with plyometrics, I noticed i'm gaining muscle, becoming stronger on and off the ball and also my endurance has sky rocketed.🔋
Do you think i should increase the weight and hit the max strength phase or just maintain this phase...?
I'm a winger
Feels good training with science...thank you @ArmasStrength
Going from phase to phase is great to hit multiple facets 👍🏼
@@ArmasStrength Thanks a lot
For thing like speed and leg strength do you need the gym??? Or could you base it off of running, foot work and body weight leg exercises?
Once you reach a certain stage and level strength plays a bigger role. Depending on your lifting (gym) experience bodyweight training can still greatly benefit you.
I would supplement with strength and plyometrics
In the Hypertrophy phase why do I have to deload on the 4 week. Don't I have to increase the load every single week till the Max Strenght comes in?
You can deload the first or fourth week. A deload week allows your body to catch up and if done at the beginning of a phase it also acts as an adaptation week.
@@ArmasStrength Thanks. I got one more question. I have finished the Foundation phase but I've took a 14 days break because of a groin injury. Should I start the Hypertophy phase or should I go back to Foundation? Also you are my favourite football youtube channel because you provide so much valuable info for free and it's amazing. Thank you a lot.
@@lubchoargirov3240 you can start the hypertrophy
How much load do I increase after a week
How often should i max out to find my RIM? Because I know with the 9 max strength phase, lets use bench press as an example, would go up quite a bit during this period. So 75% of my max may only be 60% if i were to max out again.
We don’t ever max out. It’s pointless. But if we did we would do a 3RM and get out percentages through there.
Is there a specified tempo for max strenght? or is it just getting the weights up.
Controlled on the way down and explode on the way up
If I have never done any type of cleans should I be putting them into my workouts(in the power section) or try to use different exercises for power such as plyometrics?
Dumbell jumps would be your next best thing. We do plyometrics on our speed days
Love your work, do you measure your sprint time on 30 m for example, if so whats your time ?
It’s been a long time since I did that. Haven’t trained seriously since 2019.
In the loading pattern examples, are the low weeks the deload weeks?
yes
I love it
Appreciate you
How calculate your 1 RM?
Question : is hypertrophy & Max Strength phase also meant to be done in a circuit manner?
Yes. If needed I would rather you rest and focus on load then doing it as a conditioning session
Hey I'm 16 and my goal is to improve speed and explosiveness, I want to create a program from myself how would I do that? I want to create a yearly training program that I can follow to Improve my speed and Explosive, Its mid-season right now, how should i go about creatining my program?
A lot of detail and planning goes into. Thinking of making a video soon. Cheers
Hey Armas, I really like the video, but I was wondering if you could give me clarity on the set range? What are the sets I am looking for for each phase?
Check out my sample programs on my UA-cam
wehre do i find it@@ArmasStrength
Would once a week be enough in season for lower body workouts?
Once a week is great to maintain and maybe increase gains
Bro!! You live in Dallas too!!
Fo sho!
in the foundation phase, in the 4th week are we using the same weight as in the 1st?
No go up in weight. When you deload with the next phase.
What to do after finishing the power phase?
Start from the beginning to foundational or work on the phase you need the most improvement on
Don’t know if you will answer, but I have 2 questions: Does the exercises will be the same if you’re in a foundation and hypertrophy phase ( it would just be the reps and wheight the difference. 2: if I have finish the 4 phases do I restart? Sorry for my English
Yes exercises can be the same
Is the foundation phase just one set?
No still 3 sets. Foundation consists of higher reps between 8-12
How long for mx strenght phase
will go for 3-6 weeks. but can be extended depending on your goals. Just make sure you switch up to a new set of exercises every phase.
yo armas quick doubt what does 1RM mean??
1 rep max
hey i was wondering how many reps should i do for power as you didnt mention it
Under 5 reps
@@ArmasStrength thank you
Can flat feet do free kick
Does your program incorporarte these strength stages?
Yes check em out Phase 1-3 www.armasdfw.com/training-programs
Can you improve stamina and endurance while bulking?
Absolutely
You the best, want to be youtube friends?
If I buy the program do I get it through email?
Yes 👍🏻
🐺
Do you think this is still good advice or outdated?
Still good but definitely some outdated stuff.
Good🇧🇷🇧🇷
What should the rep speed be in the foundation phase?
For foundation exercises, put all your focus into performing the exercise with the correct form to build foundational muscles. Maintaining a smooth tempo with breathing will help you control form.
Thank you my guy
What happens if I do directly skip to te power phase ? because I’m in season and don’t have time to follow all the phases
Just because you’re in a max strength phase doesn’t mean you can’t do power exercises. The power phase from the programs I offer is comprised of contrast sets. That’s really the biggest difference.
🇹🇷 altyaxi
Quick question what should I do if I see that I don’t have enough time to do all phases before the season starts should I just overrun them and continue them as the season begins or should I make them shorter to make sure by the start of the season I will have done all stages?
How many weeks do you have left?
@@ArmasStrength 9 to 10 weeks