Why The Gym Doesn't Work For Footballers | Use This Sample Program
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- Опубліковано 19 чер 2024
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0:00 Intro
1:19 Sample Bad Gym Program
2:40 Know Who You Are Getting Your Programs From
3:04 Trainers: My Recommendations
3:36 3 Issues With Programs
5:39 Good Program
7:12 Results
8:23 How Many Times a Week?
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I only train my upper body with alot of reps and heavy weights. But when i train my legs, it's a mix of strength and plyo exercises
How many times in the week do you train your legs?
@@xolofan970 2 times. More than that, my legs are sore and that usually affects my performance.
I do alternate days upper body & lower body , *Sunday rest*
and the weights are just about so i can't do more than 10reps 2sets
since im an ectomorph... the loosing capability of my body is INSANE.
so i keep my training very light and just ENJOY!.
Underated channel dropping gems fr🙏🏽🙏🏽
Absolutely fantastic video, Having a exercise science degree and over 30 years training different sport athletes ( primarily soccer, ) ex pro . You nailed it as I get asked what to do or shown stuff like this . It’s crazy what I also see in gym . Great job
Thanks boss 🙏 always great to hear from a veteran. Gotta educate the next generation one step at a time 📈🐺
brother, I only have two days a week to go to the gym and I have already changed a dj training program because it couldn't have brought me any benefits in football… so according to you it's okay if the first day I only do the upper part and the other part low with weights?
this channel is a blessing fr
🤘🐺🙏
Biasing*
Thanks bro 💯
Love the videos bro!
Appreciate it 🤘🏼🐺
How many times to train top speed,acceleration and agility
In both in season and off season please help me out I am new to training and I am awesome technically but physically I am bad so please help me out coach🙏🙏
I do alternate days upper body & lower body , Sunday rest
and the weights are just about so i can't do more than 10reps 2sets
since im an ectomorph... the loosing capability of my body is INSANE.
so i keep my training very light and just ENJOY!.
I just did a video on this (my latest video)
Hey coach like your videos but u got any tips on how to improve ball mastery beacause i keep losing the ball in the most basic ways you any tips on how to improve my ball mastery yoy got any tips?
It's So great thanks bro
🐺🙏
i have 2 questions. 1- is eccentric training(like 3.0.1 tempo) is the vital part of the sport specific hypertrophy? 2- if yes why don't we use those tempos in strength or power phases?
Think of the hypertrophy as the armor of the body. Once we build the armor now we need the strength and power behind it. Also, tempo work is very taxing but that’s not to say we can’t do tempo in the lower rep ranges (under 6 reps).
So it’s not that you can’t do it, you definitely can and potentially see some great results. But if you already did a hypertrophy phase for 4 weeks, and now you need to get strong and powerful by taxing your body the least, the max strength and power phase comes into place.
Hey coach, just wondering your opinion on injury prevention work, eg. Nordics, reverse nordics etc and frequency of doing it. Also I am currently returning from a hip flexor injury and I really wish I had strengthened it before I got injured so I was also wondering if you had any recommendations on how to strengthen it when I get back.
I did a whole video on Nordics. You’ll find it here right arrow ➡️ Injury Prevention
ua-cam.com/play/PLzPF6QwLoe-cp0OlKmmYaDJXJpjJnCGjG.html
Best bet is to seek a professional. There are different reasons for getting injuries and they can better determine your weaknesses and compensations in person
Hey coach,
You gave us an amazing program in the video named "Intro to strength". What is the best way to proceed with this program? Should I stick with it for as long as possible or should I do it for a specific amount of time?
To simplify things the best way to progress from here it is to lower the rep count for the compound lifts
Thanks
Also guys figure out what works for you as you may be fatigue resistance but low sensitivty or high sensitivity or low fatigue or both
Hi Coach Do we need to workout our chest and back in the gym for soccer
Yep Sure
Which one of your programs do you recommend for someone who’s lower body is stronger then upper, I need to get my arms shoulders and back stronger, my legs are already really strong. May 29th I have a big opportunity to play for Levante in Spain and I need a program where I will get performance/aesthetics. Aesthetics is important because I’ve been told by scouts and agents that I need to look bigger
I don’t have a program for what you’re looking for. All my programs are even with upper and lower body training. If you were to get some of my programs only thing I will tell you is to add more upper body workouts.
Your next option is to look into my Custom Program training. Higher in price of course. www.armasdfw.com/customtraining
Did you manage to get to play for Levante bro?im supporting you
@@matthewarukwe2319 unfortunately no, but I got an offer to play in Portugal for a 4th division team but I decided to stay here in the us and continue my pro journey
@@LSofJC Good luck man, don't give up!
@@ned_filip6728 I appreciate it man, I have some highlights on my channel if y’all want to check them out and give me any tips
i am doing 1 day of only legs and the next day only upper body do you think is the same than do two consecutive days of mixed training like in this video or should i keep doing the same? ty coach !
That really depends in the amount of volume you’re doing in that session. And that’s the key thing to look out for.
I don’t know how your program looks like so I can’t tell you for sure but here’s what I would say.
If you split that leg workout into two days along with your upper body , not only can you really focus and emphasize those specific movements (exercises)but now you have energy left to go sprint, jump, and do individual training.
@@ArmasStrength ill try for a few weeks!
Hey, I am a goalkeeper, I train 2x a week in the gym, i do plyos, then core, then upper body (bench press, biceps curls, triceps pulldowns, lat pulldowns and rows) in one session. I do this since the start of december and I dont feel sore, I feel good and everything. Is it killing my performance or should I keep going?
I forgot to mention, I do nordics and weighted calf raises after my plyos
Man there’s so many workouts on the internet ion even know what to follow anymore
Follow from a qualified coach. That’s what I would do if I was in your shoes.
hey bro i was just wondering why on the workout plan you set it said week 2 and week 3 where is the first week?
Because this is just an example, you will need to fill in the rest.
Full programs on my website
How many exercises for leg power and how many for leg strength , you recommend in one full body workout ?
Check out my "how to create program" video. Better answers there
I get feedback saying I need to gain mass, will that mass come as fat or as muscle as I age and continue to do these workouts?
The slower you gain weight the more leaner you will maintain.
Gaining weight ua-cam.com/video/kz8Nky_T6a8/v-deo.html
Nutrition ua-cam.com/video/a7-1UC3JsOA/v-deo.html
If i am footballer then i should exercise in rep range 6-8 with speed and heavy weights,ex-bench press, hamstring curls... So i Focus on type 2 muscle fibre ..is this okkk..
Or not?
Watch my importance of training phases video on my UA-cam. I have two parts. I explain everything there in detail
To sum up, you say to do:
2x gym(1x upper body and 1x lower body) and
1x plyo/speed (about 30minutes), alright??
Yeah that’s just one example.
what’s the difference between power training en plyo’s
Power is a broad term and can include Olympic lifts, weighted jumps, and plyos.
Plyos is a form of power oriented more on the right side of the force velocity curve (google this) where weighted jumps are on the left side
Can you show the different exercise please?
Sample Lower Body Gym Program For Strength, Power, and Injury Prevention | Footballer's Gym Workout
ua-cam.com/video/hd8-YAOxaVM/v-deo.html
Hey coach,
I did copenheagen planks twice a week on my leg days for a month. 3 sets of 45 seconds. But I slowly started feeling pain at the inner side of both of my knees. I felt like during the exercise it was tearing my knees from an unnatural position. So I stopped doing them. But I still feel pain in my knee. What is your thoughts?
Sounds like you were putting a lot of stress going with you leg extended all the way. Place your knee on the platform holding you and not your foot.
If pain doesn’t lower you may wanna see a professional
Year I felt that also when I did it
Just put your knee on the plstform
@@workhardfootball8915 What is a plstform?
@@ettahadpanto3363 meant to say platform
Hello its hard to understand
Do I need to do these 2 times a week whit out a upper body ?
You still need to add upper body
What exercises should I do ? Because its to hard to now football gym exercises
Hey coach!
What if you are a skinny guy how's my program should look like how many time does i have to go to the gym..plzz help🙏
Ive worked with plenty of great skinny players. Depends on your goals. If it’s weight gain your program can still look the same but you’d have to be in a caloric surplus. I have a whole video on how to do that
@@ArmasStrength plzz share the video
ua-cam.com/play/PLzPF6QwLoe-ew5lUds-SaeJdrfcm2HY8n.html
Why Isometric Copenhagens instead of regular Copenhagens? Keep up the good work!
Why not 😉
I train about 1 hour 4 times a week I do 40 mins of bodyweight exercises that helps footballers increase their performance and 30 mins plyo , speed , acceleration , agility drills is that good ?
That’s awesome
@@ArmasStrength thank you 🤗
@@ArmasStrength the 40mins are strength , explosive movement training and for the 30 mins I do running A's 3 x (10-20m) , straight leg runs for the same amount for speed and for plyo box jumps 3x3 & for acceleration I do normal sprints 6 times (10 - 40) meters I also do changing direction sprints for the same amount and some diagonal bounds for agility is that going to make me faster and have a better acceleration?
@@17Abood17 This will really help. I would also reccomend doing box runs. For example: start on goal line. Sprint to 6 yard, walk back, sprint to 18 yard, walk back, sprint to halfway, walk back (5 times), and then adding in other similar exercises. God bless!
What is the difference between a programme of 2 days of lifting / week and 3 days/week from the a volume pov.... I mean
is the volume same in both but in 2 days / week you have to do a lil extra in each session?
OR
the volume is simply more in 3 days / week
More than likely the volume is more in a three day program.
@@ArmasStrength uhmm, sorry i didn't understand...you mean volume is more if i do 3 days/week?
@@Natanyahu correct
Hi Bro, I go to the gym on a regular basis 4-5 times a week (3 days arms and chest, 1 legs and the other back), do you think i’m overtraining if i want to become football player? Thanks.
Yeah sounds like you’re more of a bodybuilder than anything
what if im not beginner and that volume is not getting me sore? still bad?
Sometimes it’s not even about being sore. It’s about, what exercises are going to be my biggest return on an investment? What exercises will increase my power and speed?
As a beginner the higher rep ranges can do you justice. Follow the plan I have in this example but increase reps between 8-12.
Once you feel comfortable and really want to get strong start going into the lower rep ranges.
@@ArmasStrength i'm doing my sprint workouts and also will start strength&power training but for now i'm focusing on getting some muscle mass. was using push&pull&legs program with high volume. should i lower the volume and switch it to tempo work for football specific?
Any tips?
My knees hurt when doing exercises such as squat's I'm still a young athlete but this hasn't gone a way for about a year now what are your thoughts?
How old are you? And how many hours a week do you train?
@@ArmasStrength I'm 14 and I train about 12-14 hours a week.
@@colemerchant8926 you may be growing see a doctor to get better insight were the root cause of your problem is coming
Maybe check out Kneeovertoesguy
Can i start with your programs in-season?
If you’re referring to this one in the video yes. I also have an in season program on sale right now www.armasdfw.com/training-programs/p/inseasonprogram
On what days would you lift?
You gotta be more specific with that question. Lift relative to what? check out my how to create schedule video
Bro I know nothing about football specific training. What is the basics bro?
Watch everything here
ua-cam.com/play/PLzPF6QwLoe-eHCBMXF3LXFyQoUUPXQR8Q.html
@@ArmasStrength I hope you enter heaven bro, Thank you so much❤
can I use the program in the video?
Yes that’s why it’s there
Hey, should you train abs not to tone them but to increase the strength
In short yes. Don’t think of just the abs but the core in general from the shoulders to the hips. This is what is keeping your limbs intact and can prevent energy leaks (loss in power).
Search “Abs like Salah” and look for my video
@@ArmasStrength I am 11 and 7 months what program do you recommend
@Vld I don’t have a beginner program for your age yet. However learn to master your body weight first. Also props to you for wanting to get better at such a young age keep it up.
Watch these
ua-cam.com/video/nDfSq_Fu5IQ/v-deo.html
ua-cam.com/video/Pgyr_LihWuI/v-deo.html
Adama traore type workout 🤣💪🏿
🤣🤣
Not enough functional strength guys focusing on futbol. great info
I think it can help but you shouldnt put it as a priority
Agreed. The gym supplements your game.
Can i be a footballer with an aesthetic body ?
I don’t see why you can’t. But when I’m training my players our main goal is performance. Looks won’t make us better players. A player needs to decide what their ultimate goal is and everything you do (training, lifestyle, nutrition) should be built on that main goal.
Like I talk about in this video if you have the time and energy you can get an extra upper body sessions as long as you’re still prioritizing jumping and sprinting. This is what I tell my athletes.
Lastly, I find that players who stick with one of my programs and is on top of their nutrition usually get great aesthetic outcomes.
In the other a weeks, how many sets and reps?
How much should I rest between every set?
Typically 2-3min for each individual exercises of the heavy load. If you perform it in a circuit fashion make sure you’re well rested. We’re not going to failure
@@ArmasStrength thanks man, love your content 💪
@@momolatrache1031 🐺🐺🤝
So... CR7 obviously focused at least 50% of his workouts on selling his own image and making himself look as 'good' as possible, or at least that's how I see it. Messi barely looks anything like him physically, he's just lean and fit with some muscle of course, and he performs way better with the ball.
I really don't understand why this isn't called out more, or at least I haven't seen it? To me it seems that looking like CR7, even though it's of course healthy overall, doesn't improve your footballing much. Don't get me wrong I still admire his career and dedication as a footballer, but I wish people could just be a little more real about this across the board. I see a lot of young players wasting their times lifting weights to have big arms and rock hard abs, and it's like.. there's only so much core strength you need before it becomes vain my man, lol!
Peace out!
Even top pros have said Messi is not normal even as a professional. I don’t think footballer should be comparing themselves to him. Now I’m not gonna sit here and say that weight training is the key thing to go pro because it’s not. Being good at football is what matters at the end of the day. However, Proper weight training like an athlete supplements your football game.
My take is, do your best to maximize all qualities to enhance physical and mental abilities.
Well alright, then let's put it this way:
Excluding Messi and CR7 from this equation altogether, would working out more towards the approach a bodybuilder make you a better football player? Well no, clearly not. Workouts directed towards football obviously would, and those exercises don't get you that 'supermodel' look. They still look great of course! But most footballers just don't look like that, because that's not actually their focus, ya know?@@ArmasStrength
So it’s not the gym that’s the issue. It’s the type of training which is hindering athletes performance. Wouldn’t say the gym is bad. That would be clickbait
Correct 👍🏼 clickbait to bring you in 😜 the information to keep you watching 🤝
Hey coach,
I'm coming back from a knee injury that made me stop playing for 2 years. I have no idea where to start or how to get back into shape. Any help would be appreciated. I purchased the foundation program but have been hesitant on following through since I not only want to play better than how I used to play but be stronger and faster than before. Please help!
Lisset, everything starts with just starting. What’s stopping you from starting?
@@ArmasStrengthmy knee feels pain when I try to jog, but when I went to the docs and got an mri they say I'm fine I just need to strengthen my quads. So I did a lot of biking but I get sharp pain here and there. AND the fear that I can never play like how I used to play which if I can't be at the level like before how can I overcome myself from before?
@@lissetguerrero9077 just like your doctor said you need to strengthen your quads.
Biking doesn’t strengthen the quads like you think. I would find a physical therapist to start focusing on that specifically. I also offer those services in my custom plan.
@@ArmasStrengthI respect that you respond so quickly, how can I find those services so I can get started?
@@lissetguerrero9077 got you www.armasdfw.com/customtraining/p/4weekprogram#reviews