How To Create Your Own Schedule Gym, Speed, Football, etc
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0:00 Intro
1:47 Off-Season Recommendations
3:00 In-Season Recommendations
4:26 "Bad" Schedule Examples
5:55 In-Season Schedule Examples
7:20 2 Matches/week Example
7:57 Off-Season Schedule Examples
8:18 Programs For You
8:34 Programming Fitness
9:30 Adding Individual Footy Sessions
11:03 Minimal Effective Dose
11:22 Research: 2-3x Less injuries
11:55 Fullbody vs Bodybuilding
12:07 Reps/Sets
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@gamerlytical2024 9 ай бұрын
Fantastic video bro. Since I have been injured I chose to change my schedules to one of the in-season schedules that you recommended. THANKS FOR THE HELP BRO ❤
@icemanvg1343 Жыл бұрын
This is honestly really underated,you seserve more love from KZfaq my friend,and thanks for helping with the schedule
@Christian-om2vp Жыл бұрын
Great video. Thank you for your insight.
@tilda15un Жыл бұрын
This is so good!! 🔥🔥
@galaxymalware4232 11 ай бұрын
Pre season Day 1: Lower Body Strength Barbell Squats: 3 sets of 8-10 reps Romanian Deadlifts: 3 sets of 8-10 reps Bulgarian Split Squats: 3 sets of 8-10 reps per leg Glute Bridges: 3 sets of 10-12 reps Calf Raises: 3 sets of 12-15 reps Day 2: Upper Body Strength Bench Press: 3 sets of 8-10 reps Bent-Over Rows: 3 sets of 8-10 reps Shoulder Press: 3 sets of 8-10 reps Pull-Ups or Lat Pulldowns: 3 sets of 8-10 reps Tricep Dips or Skull Crushers: 3 sets of 10-12 reps Bicep Curls: 3 sets of 10-12 reps Day 3: Plyometrics and Core Box Jumps: 3 sets of 8-10 reps Depth Jumps: 3 sets of 6-8 reps Lateral Bounds: 3 sets of 8-10 reps per side Medicine Ball Throws: 3 sets of 8-10 reps (overhead throw, chest pass, rotational throw) Plank: 3 sets of 30-60 seconds Russian Twists: 3 sets of 10-12 reps per side Day 4: Functional Strength and Injury Prevention Single-Leg Deadlifts: 3 sets of 8-10 reps per leg Step-Ups: 3 sets of 8-10 reps per leg Stability Ball Hamstring Curls: 3 sets of 10-12 reps Swiss Ball Wall Squats: 3 sets of 10-12 reps Shoulder External Rotations: 3 sets of 10-12 reps per arm YTWL Shoulder Exercises: 3 sets of 8-10 reps per movement With individual training in between is this good guys this is in season by the way please help me fit some stuff in here like plyos, fitness, individial training, and speed etc keep in mind im not on a team yet so i could add more volume of some sort. In season keep the injury prevention and just combine the upper and lower into 1 upper body gym day add in fitness then speed and its done
@773ic 8 ай бұрын
❤❤
@leralukel9648 Ай бұрын
Do you have off Season pls🙏?
@galaxymalware4232 Ай бұрын
@leralukel9648 Off-Season Plan: Phase 1: Foundational (2-4 weeks) Rest between sets: 2-3 minutes Upper Body (2-3 times per week): Barbell Bench Press: 4-5 sets, 3-5 reps (80-85% of 1RM) Dumbbell Incline Press: 4-5 sets, 3-5 reps (80-85% of 1RM) Bent-Over Rows: 4-5 sets, 3-5 reps (80-85% of 1RM) Pull-Ups or Lat Pulldowns: 4-5 sets, 3-5 reps (80-85% of 1RM) Overhead Press: 4-5 sets, 3-5 reps (80-85% of 1RM) Medicine Ball Throws (Power): 4-5 sets, 3-5 reps Plank Variations: 3-4 sets, 20-30 seconds Russian Twists: 3-4 sets, 8-12 reps per side Lower Body (2-3 times per week): Back Squats: 4-5 sets, 3-5 reps (80-85% of 1RM) Romanian Deadlifts: 4-5 sets, 3-5 reps (80-85% of 1RM) Bulgarian Split Squats: 4-5 sets, 3-5 reps per leg (80-85% of 1RM) Glute Bridges: 4-5 sets, 3-5 reps Box Jumps (Power): 4-5 sets, 3-5 reps Single-Leg Stability Exercises: 4-5 sets, 3-5 reps per leg Plank Variations: 3-4 sets, 20-30 seconds Anti-Rotation Exercises (e.g., Pallof Press): 3-4 sets, 8-12 reps per side Phase 2: Hypertrophy (4-6 weeks) Rest between sets: 1.5-2 minutes Upper Body (2-3 times per week): Dumbbell Bench Press: 4-5 sets, 8-12 reps Incline Dumbbell Press: 4-5 sets, 8-12 reps Bent-Over Rows: 4-5 sets, 8-12 reps Pull-Ups or Lat Pulldowns: 4-5 sets, 8-12 reps Overhead Press: 4-5 sets, 8-12 reps Medicine Ball Throws (Power): 4-5 sets, 8-12 reps Plank Variations: 3-4 sets, 20-30 seconds Russian Twists: 3-4 sets, 8-12 reps per side Lower Body (2-3 times per week): Front Squats: 4-5 sets, 8-12 reps Romanian Deadlifts: 4-5 sets, 8-12 reps Bulgarian Split Squats: 4-5 sets, 8-12 reps per leg Glute Bridges: 4-5 sets, 8-12 reps Box Jumps (Power): 4-5 sets, 3-5 reps Single-Leg Stability Exercises: 4-5 sets, 8-12 reps per leg Plank Variations: 3-4 sets, 20-30 seconds Anti-Rotation Exercises (e.g., Pallof Press): 3-4 sets, 8-12 reps per side Phase 3: Strength (4-6 weeks) Rest between sets: 2-3 minutes Upper Body (2 times per week): Barbell Bench Press: 4-5 sets, 1-3 reps (90-95% of 1RM) Weighted Pull-Ups or Lat Pulldowns: 4-5 sets, 1-3 reps (90-95% of 1RM) Overhead Press: 4-5 sets, 1-3 reps (90-95% of 1RM) Dumbbell Rows: 4-5 sets, 3-5 reps Plyometric Push-Ups: 3-4 sets, 3-5 reps Medicine Ball Throws (Power): 3-4 sets, 3-5 reps Plank Variations: 3-4 sets, 20-30 seconds Lower Body (2 times per week): Back Squats: 4-5 sets, 1-3 reps (90-95% of 1RM) Deadlifts: 4-5 sets, 1-3 reps (90-95% of 1RM) Bulgarian Split Squats: 4-5 sets, 3-5 reps per leg Glute Ham Raises: 4-5 sets, 3-5 reps Box Jumps (Power): 4-5 sets, 3-5 reps Plank Variations: 3-4 sets, 20-30 seconds 2-Box Power Clean: 4-5 sets, 3-5 reps Single-Leg Squat: 4-5 sets, 3-5 reps per leg Banded Cossack Squat: 4-5 sets, 3-5 reps per leg Phase 4: Power (4-6 weeks) Rest between sets: 2-3 minutes Upper Body (2 times per week): Hang Cleans: 4-5 sets, 3 reps Medicine Ball Throws (Power): 4-5 sets, 5 reps Plyometric Push-Ups: 3-4 sets, 6-8 reps Pull-Ups or Lat Pulldowns: 3-4 sets, 8-10 reps Lateral Raises: 3-4 sets, 10-12 reps Plank Variations: 3-4 sets, 20-30 seconds Lower Body (2 times per week):Power Cleans: 4-5 sets, 3 reps Box Jumps (Power): 4-5 sets, 5 reps Depth Jumps: 3-4 sets, 6-8 reps Split Squat Jumps: 3-4 sets, 6-8 reps per leg Glute Bridges: 3-4 sets, 8-10 reps 2-Box Power Clean: 4-5 sets, 3-5 reps Single-Leg Squat: 4-5 sets, 3-5 reps per leg Banded Cossack Squat: 4-5 sets, 3-5 reps per leg
@d3mon1k14 29 күн бұрын
@@galaxymalware4232 Hey, loving the structure of your plan, was thinking about trying it out. But I was wondering about how big of results you have achieved with it. I want to maximize my progress with my training and if i am about to start it, i need to know. Hoping to get an answer mate, best regards.
@Mortholomew_ 23 күн бұрын
I know this is a lot to ask of you but could you possibly make me one under these circumstances: I’m coming back from a left knee surgery so but I’ve been in pt since march. My season starts August and I play right back.
@szklanyy 17 күн бұрын
thanks man! cant wait to study and fully focus on football and the gym!
@ArmasStrength 15 күн бұрын
You got this 🎃
@antefabtov8600 Жыл бұрын
thank you for suporting foodball progres of all of us with your videos😃
@ArmasStrength Жыл бұрын
Training Programs: SUMMER SALE 25% OFF THIS WEEK ONLY! www.armasdfw.com/training-programs FOLLOW ME FOR MORE CONTENT: Instagram: instagram.com/armasstrengthdfw
@nickhumph Ай бұрын
This is really well presented. Great stuff!
@ArmasStrength Ай бұрын
Much appreciated
@karlchaudry1464 Жыл бұрын
I definitely need to watch the video more often. But everything you said makes sense.
@ArmasStrength Жыл бұрын
A lot of information so take as much time as you need
@vincebero7 2 ай бұрын
as a fellow exercise physiologist that is very focused on football I really enjoyed your video. It provides a great overview I think and I especially liked the fact that you give multiple examples of how to get the same job done and being clear about the fact that your examples are not perfect for every situation
@ArmasStrength 2 ай бұрын
This is the exact message I try to put out 🤝🤝
@whiskers08spot09 Жыл бұрын
Underrated Channel!
@ArmasStrength Жыл бұрын
You have such a familiar name
@jamesypl Жыл бұрын
really useful video!
@venkatmogulla1448 Жыл бұрын
Hey Armas, great work. Can you please make a video about a full body bodyweight fitness program that can act as a close replacement for the Gym program? Thanks in advance.
@amizing1472 10 ай бұрын
something that i feel really strongly about though is the fact that mental is really really important and grinding during your off season will not be beneficial because it is well needed mental rest and if you don’t rest, it will come back to you during the season so sometimes it could be better to just rest and have fun during that time
@ArmasStrength 10 ай бұрын
Well said. Without proper rest all the training one is doing will be for nothing.
@erickdiaz5719 Жыл бұрын
Great work man! Hopefully in the future we can partner up!
@Eltr7 Жыл бұрын
If i have a random game trough the week i can count it as fitness session
@ArmasStrength Жыл бұрын
Yes
@mdnazmul-vm9ib 11 ай бұрын
Truth has spoken, we Asian are different prospects
@cr1018jrjdkdjjejsd Жыл бұрын
great vid
@ewgenijussufov6176 Жыл бұрын
Just found your Channel. Great stuff. Thank you for sharing. I would love you could do a Video for beginners in Offseason. For exaple i cannot train AM and PM. Lets say if you have 30-45 Min a day in offseason. How to get the best out of it.
@e-gaming1936 11 ай бұрын
Hi Coach, Great video. On 7:09, you show good scheduling example #4 and it is pretty similar to mine, so I had a question about it. I also have a team training session Monday, and I usually hit upper body that day and then only do light stretching and recovery stuff on Friday, would you say that this change is bad?
@ironawoken9136 Жыл бұрын
Hey coach, I need a video or something for speed training and structuring it
@boomwarayut5313 6 ай бұрын
Thank Enzo
@ArmasStrength 6 ай бұрын
De nada 😜
@MuslizilXEdits Жыл бұрын
Aslam Alaikum wa rahmatulahi wa barakatuhu. I have a question brother. Should you do some 5 to 10 min shooting after a match fit session to work on your endurance? And should you do 20 m sprints after a playometrics and change of direction workout. Like 4 sprints with 2 min rest after each sprint?
@piervincenzofinamore9785 Жыл бұрын
Hi, how to consider and insert a bike session (let’s say 2h) in a week program ? Thanks
@thetoppercent9638 Жыл бұрын
My first Pre season matches are in the first week of July iam just starting this off season I have 4 weeks what parts should I take from the off season overview
@blycoolgaming1475 11 ай бұрын
What if I have team training every week day?
@Daviddapro10 2 ай бұрын
Coach I have training Monday through Friday and games throughout the week and I don’t get playing time at all and all I do is team training Mon-Fri so could I add 3 gym sessions and 2 speed sessions in my week along with some fitness and individual training?+a recovery day??
@dbtgxeditz 9 ай бұрын
I am a 12 year old in the US and I struggle finding a schedule because I have games on Sunday and Saturday and have team training Monday Tuesday Wednesday Thursday and have school early so I wake up 5:45 and get home 2:00 so i have no time in the morning and in the afternoons of team trainings i have no time and Monday I need a rest day so Friday my only day for individual trading but I games the two days after so what do I do?my games are 70 minutes long and I play at least 45 min each game because my team does 5 minute shifts but we only have like 16 kids so I play triple shifts or double shifts most of the time before come off for 5 minutes and go on again as a cm. Can u please help me with an in season schedule
@Samueelko.2 Жыл бұрын
hi coach can you do video about school and football and how to combinate it
@ArmasStrength Жыл бұрын
Nope
@enviroyt1938 11 ай бұрын
About video ideas I think you should go in depth for the best or scientifically proven exercise for max gains for strength (I lack strength for physical battles and to have a chance against taller players)speed and power
@enviroyt1938 11 ай бұрын
Pls take this in consideration it would help me a lot
@thisissiggelito772 Жыл бұрын
Hey, i have team training Monday, Tuesday, Wednesday and Thursday. One Wednesday morning I have a individual session with a coach. I just want to know how much more I should do. I also always have 2 game on Sunday and Saturday
@alexejkrejci2007 10 ай бұрын
Hi, just a quick question what if I have team trainings on monday wednesday and thursday should I also do some full body workout or something like that? Thank you very much really liked this type of video.
@ArmasStrength 10 ай бұрын
Yes Fullbody works great for that too
@Jkey168 11 ай бұрын
So Individual training on Recpvery days?
@icebearrawr 11 ай бұрын
Hello! Can I ask if there are any specific reasons why you prefer doing fitness the same day as the gym? What difference will a speed+gym or a fitness+speed combination have in terms of quality of training? Would appreciate your answer so much!
@ArmasStrength 11 ай бұрын
You can do fitness on speed days as well. Was just an example I used. However, make sure you always end session with fitness.
@cortlight Жыл бұрын
Hello, coach as of right now it's summer and I won't have any games until school comes back. So I was thinking of dedicating my whole summer to improving my overall body for football with some practical training sessions (Im skinny and underweight) and I was planning on doing a split workout rather than a full body since I don't have any games coming any time soon. Do you think this is a good idea?
@ArmasStrength Жыл бұрын
For sure. Remember upper/lower body days aren’t “bad”. Watch my newish video I dive deep into it and explain the pros and cons
@commander.m1c919 Жыл бұрын
How’s your progress
@froxyyez2030 Жыл бұрын
Do you think it would be good for the off season?: Monday: light jog 30 minutes in the morning, then individual training in the afternoon. Tuesday: light jog 30 minutes. Gym around lunchtime. And individual training in the afternoon or evening. Wednesday: light jogging, gym, individual training. Thursday: easy running, individual training. Friday: easy running, gym and individual training. Saturday: easy running, gym and individual training. Sunday: light jog 30 min and rest.
@ArmasStrength Жыл бұрын
All depends on your goals. I don’t see the point or light jogging that many times a week for a proper footballer getting ready for preseason
@rememberme3762 Жыл бұрын
@@ArmasStrengthword
@codapapi Жыл бұрын
Hi coach would it be possible to train technically wise only for 2-3 times a day ?. In the environment im from alot of emphasis is on technical aspect of football unlike in America it's alot on physical athletecism to play. I know training at the gym, doing fitness work is all important but I've done all that already a few months ago following your strict periodized off season program and now I just want to fully focus on my technical game. For almost all summer it's just gonna be technical work tbh. Here's a schedule I pretty much laid on and tell me what you think. Schedule: Monday - technical work Tuesday - high intensity technical work Thursday technical work Friday- high intensity tehcnical work Wednesday and Sunday - recovery, mobility work, stretching, foam rolling. -------------- With the technical aspects I'm practicing is very general and fundamentals, no position specific stuff yet. 1. Passing/receiving wall work - Working lots on directional 1st touch receiving the ball from a pass, passing combinations. 2. keepups/wallvolleys ( juggling with all surfaces of foot/body) - mastering the ball with aerial control and such, big work on coordination, balance, control. 3.Ball mastery footkwork( stationary) 4.dribbling - drills would focus alot on change of direction, like working on my acceleration with the ball so like almost sprinting work, and shuttle runs with a ball. ---------------- So 6-7x a week, 2-3x a day if possible for technical sessions would that be possible ? Also yes I'm on off season, not in Team trainings.
@ArmasStrength Жыл бұрын
It’s very much possible. If you have easy/hard days/sessions.
@codapapi Жыл бұрын
@@ArmasStrength ok great, bit random. But would it be ok to train light or hard before breakfast or a meal in the morning ?
@harounkhalil2405 8 ай бұрын
I had an acl operation 5weeks ago and dont really know where i should start with my workout i am not allowed to go back to contact sport after 9 months (basketball) and really wanna use that time for mu comeback
@ArmasStrength 8 ай бұрын
You should follow with what your physical therapist says. Typically 9-12+ months return for next results. The later the better with good rehab + return to play
@franzoverlack2543 Жыл бұрын
I have team training on tue, wed, thu , matchday on saturday or sunday (not every weekend + medium playing time) and team strength training on monday (fullbody). Is it ok to add one full body session on friday and one speed session on wednesday or saturday (if there is no match on the weekend) and have only one day off?
@ArmasStrength Жыл бұрын
I don’t see why not
@Armani608 Жыл бұрын
What about feet/ankeles training. Cal dietz ankle series. Is this something to include with the full body session and if so, when at the beginning, end, middle?
@ArmasStrength Жыл бұрын
At the End
@Armani608 Жыл бұрын
@@ArmasStrengththx for the reply very much appreciated
@DIPTIMANCHARAN Жыл бұрын
We train 6 times a week as a team training. Where we got 1 day stamina training & 5 days ball training. The intensity is unknown & we doesn't have any match schedule. If we got any we play. Now please help with individual strength training program
@ArmasStrength Жыл бұрын
I offer consultations for a price
@tebogolebepe4990 Жыл бұрын
Hey coach, great video once again. What do you think of HIIT as form of fitness for footballers? How do you think it translates to the game for players with its benefits and how should it be used/performed in the in and off season?
@ArmasStrength Жыл бұрын
We do short HIITS during the off-season. I have a full in depth guide video“the only match-fitness video you’ll ever need”
@abdallahhussein-4061 11 ай бұрын
Do you mean by the word strength in the sense of strength, meaning few repetitions and high weight, or do you mean in the sense of sessions in the gym, because I remember you said in the off-season we work on massiveness or muscular endurance
@ArmasStrength 11 ай бұрын
Strength/gym training in general
@sonjahillberg1365 Жыл бұрын
Hi, thanks for a great video. I have team training 4 days a week (of which one is double training day so basically 5 team trainings a week), one gym session and then one game a week. I would like to improve my technical abilities and ball mastery so what would be the best way to add individual ball work and still see progress in strenght and speed (I mean not overtraining) ?
@ArmasStrength Жыл бұрын
Check out the section for how to add individual/footy work close to the end of the video
@sonjahillberg1365 Жыл бұрын
Okay 👍And one more question. I am a midfield player and right now I struggle with getting a lot of minutes. I've been told that my aerobic endurance is very good, but I would need to improve my speed and speed endurance. So what kind of training would benefit me the most when doing individual training to compensate the lack of playing time?
@ArmasStrength Жыл бұрын
@@sonjahillberg1365 look up my match fitness video. More guidelines there
@9CJS9614 Жыл бұрын
Am I able to do some individual training on plyo/speed days
@ArmasStrength Жыл бұрын
Definitely. There’s a section here where I talk about “Footy Training”
@jakemorton5681 7 ай бұрын
Hi coach If I’m in the off-season and have a futsal game in the evening should I treat that as a football session. And do my strength in the morning and futsal in the afternoon. Or should I do a football session in the morning aswell or is that to much?
@ArmasStrength 7 ай бұрын
I would treat it as a football session but I don’t see why you also couldn’t get in a few more touches in the AM
@Eltr7 Жыл бұрын
In the plyos and speed day how many plyo exercise 3 or 2 ?
@ArmasStrength Жыл бұрын
Always 2-3
@CS2-TutorialAndGuide1675 Жыл бұрын
I have team session almost 6x per week , I struggle in scheduling my workout and speed sessions , any advice coach ?
@ArmasStrength Жыл бұрын
microdose gym sessions 30min 2-4x a week
@Lucas-lp8dd Жыл бұрын
When’s the next discount coming for the plans I’m gonna buy
@ArmasStrength Жыл бұрын
The next one will more than likely be in the fall around November
@lucariccitiello6599 9 ай бұрын
Core workout which includes anti-movement exercises can be done the day after a game?
@ArmasStrength 9 ай бұрын
I’m all for it 🔥
@Scoobathystanker Ай бұрын
6:24 So, I am going to do the top schedule - I want to know a few things. 1. What is monday? - speed, gym, plyos, isometrics. Im only playing social 5 aside as my match day, so i WILL do this session. shall i do all of these or just one? is there a video with an example workout i can copy?
@ArmasStrength Ай бұрын
For that schedule example notice that this is for subs/less playing time. That day would still be a lower intense day for the legs if not “off-feet” Yes search my username and “how to create program”
@gamerlytical2024 9 ай бұрын
One question: Should I do plyometrics two days in a row? Because on Monday and Tuesday I have school evening classes plus training with the team and I decided to do plyo on Wed and Thur and on Friday I have league games
@ArmasStrength 9 ай бұрын
As long as the plyometric session last between 5 to 7 minutes. It’s possible. However, the ideal situation would be for you to do it Monday and Wednesday. Because the session is so short i would try to squeeze it in early in the morning or right before team training. Don’t forget to warm up
@theobr13 Жыл бұрын
Hello Coach,so since it's off-season and i'm coming back from 1 week of break i took for my body to recover,and now i'm back i jumped back into a foundation phase the thing is for the foundation phase the weights i add should be pretty light what do you recommend me in terms of RPPE for a foundation phase.
@ArmasStrength Жыл бұрын
RPE 7 the first week is always a good place to start
@theobr13 Жыл бұрын
@@ArmasStrength ok thanks
@santinomiguel9335 3 ай бұрын
Whats the site used to plan everything? Similar to excel?
@ArmasStrength 3 ай бұрын
I use excel or google sheets
@jims4658 Жыл бұрын
hey coach, I'm an almost 14 year old goalkeeper. Aswriting it is may 29th, and i have my last match of the season on the 31st. My team training continues till late june, and i have a trial for a first division team in late july. how should i schedule my training? I will have 2 individual sessions a week with a keeper coach, 3 plyo workouts a week, 3 full body workouts, and one keeper fitness day (short but intense excercises with medium to long rest). Is there anything I can improve in my schedule?
@commander.m1c919 Жыл бұрын
In my opinion that’s good, remember to have rest days and during those do foam rollers, ice baths, and maybe swimming if you have access to a facility. As of writing this comment it is June 17, and I turned 14 on June 8. Good luck on your journey, just to mention I’m a defender. God bless!
@jims4658 Жыл бұрын
@COMMANDER. M1C I have kind of changed my schedule, with morning being work and afternoon being a bit of work and recovery, in the morning i do football (goalkeepeng) after that i do my workout (plyo/fullbody alternating each day)and lunch after lunch i do foam rollers, ice bath, mobility and streches also alternating with the beach which also counts as recovery
@RMGSFTS11 9 ай бұрын
What do you think about plyometrics in full body gym session
@ArmasStrength 9 ай бұрын
Yes
@ara1zzzy Жыл бұрын
what application do you use to schedule and is it available on phones?
@ArmasStrength Жыл бұрын
I made these with excel
@diddilidos2429 Жыл бұрын
What is Linear speed acceleration
@ArmasStrength Жыл бұрын
The speed emphasis that is trained that day is acceleration
@user-cb7pm2cx3o Жыл бұрын
Hello coach! sorry to be a bother but I was wondering if you could help me create a good schedule consisting of gym workouts and solo technical training/training program. Offseason. I'm still quite new in football and I want to improve myself as best as I can possibly can over the summer, I would greatly appreciate it!
@ArmasStrength Жыл бұрын
There are eight schedule examples you can choose to copy in this video. But I offer consultations for a price. If you’re interested, I’ll send you the link. Cheers.
@user-cb7pm2cx3o Жыл бұрын
@@ArmasStrength Thank you for the reply coach! But I also have a question. Why is a full body workout a better option than a split workout on footballers?
@ArmasStrength Жыл бұрын
@@user-cb7pm2cx3o check out my last video I go over that in detail
@user-cb7pm2cx3o Жыл бұрын
@@ArmasStrength Thanks coach and do you have a video about a full body workout plan? If you do please do tell. You are one of the few football content creator I watch for information to improve my game.
@ArmasStrength Жыл бұрын
@@user-cb7pm2cx3o yeah look up my “how to create program” video
@Eltr7 Жыл бұрын
What does cod stands for,and how we train top speed
@ArmasStrength Жыл бұрын
Change of direction and sprint over 30m or flys
@Eltr7 Жыл бұрын
Can we start anaerobic activity early off season or not
@ArmasStrength Жыл бұрын
Yes. Remember I give you the guide and you adjust to you 💪🏼
@ara1zzzy Жыл бұрын
Did you write fullbody and plyometrics with speed, does fullbody include jump work?
@ArmasStrength Жыл бұрын
You can do plyos on almost any day speed or gym
@ara1zzzy Жыл бұрын
@@ArmasStrength thanks
@kosa.7770 Жыл бұрын
Hi coach! Right now in off season Monday: Lower Body Strength/ Power Tuesday : Upper body explosiveness/ power Wednesday : rest Thursday: Lower body explosiveness Friday : Upper Body Hypertrophy What can I change?
@ArmasStrength Жыл бұрын
Look at the one of the eight examples/follow the recommendations and you’ll be doing great. I made this so I don’t have to review programs.
@prxnav 2 ай бұрын
what if i train with my academy 5-6x a week and have no games ( we dont play in a league ) and i do gym sessions 2x a week (also hypertrophy sessions 2x a week to for upperbody and also injuryprevention) also train my football individual 3-4 times a week so what can be done for volume and sets reps etc
@ArmasStrength 2 ай бұрын
You could easily get away with good gym training since you don’t have to be at your freshest for weekends
@prxnav 2 ай бұрын
@ArmasStrength thanks coach , one more quick question, should i include condition drills on top this cz i feel like a i already got a lot on my plate
@ArmasStrength 2 ай бұрын
@@prxnav I probably wouldn’t since you’re getting plenty of work in during training
@prxnav 2 ай бұрын
@@ArmasStrength thanks 😊
@radoslavtonchev3455 10 ай бұрын
How can you train one day full body and next day train speed or agilty , aren't your legs need rest
@ArmasStrength 10 ай бұрын
Not if you train how MY athletes train and they have adapted to said exercises. you can see examples on my “how to create program video”
@thtclost8813 Жыл бұрын
When would you recommend I put technical training sessions. In this shedule
@ArmasStrength Жыл бұрын
Go to foot section close to end of video I talk about it there
@thtclost8813 Жыл бұрын
@@ArmasStrength thanks coach
@kyioln Жыл бұрын
Wait so is off season week just at the gym or do you train outside as well? just curious
@ArmasStrength Жыл бұрын
By train outside you mean football sessions? There’s a whole section at the end of the video about this
@user-bp3tf2gb1i 2 ай бұрын
What is with individual training sessions?
@ArmasStrength 2 ай бұрын
What about them exactly?
@danielpospisil2560 Жыл бұрын
Coach, but I have 4 training sessions: monday,Wednesday, Thursday, Friday, and on Saturday I have match. What should I do?
@ArmasStrength Жыл бұрын
Upper, lower, upper, lower or all full body
@danielpospisil2560 Жыл бұрын
Thanks
@Roan_ftbl 8 ай бұрын
What app can I make a schedule on
@ArmasStrength 8 ай бұрын
Excel or google sheets
@JacksonGuller-xv5gg Жыл бұрын
Hey coach, I’m 13 yrs old and I’ve been overworking it and I want to go pro, but i'm becoming more prone to injury and fatigue. Got any advice?
@ArmasStrength Жыл бұрын
Train less/train like an athlete, sleep 8-10 hours, and eat right
@JacksonGuller-xv5gg Жыл бұрын
Thanks! Good video!
@BaraPersson 9 ай бұрын
Was thinking about buying your in season program but 70$ is crazy price imo haha
@ArmasStrength 9 ай бұрын
Haha my programs aren’t cheap.
@glai_ Жыл бұрын
Do I need to master bodyweight before starting to go to the gym
@ArmasStrength Жыл бұрын
Nope. But doing so is good to do
@vibingdolfin2240 11 ай бұрын
what does PYOS and COD stand for
@ArmasStrength 11 ай бұрын
Meant to put Plyos. Plyometrics and COD change of directional speed
@17Abood17 7 ай бұрын
Hey coach I'm not in an academy or club and I'm 14 y.o is doing a full training session that includes Passing,first touch, agility and speed , position specific drills , ball mastery and sometimes fitness drills 3 times a week and plyos 2 times a week a good training program if it isn't please tell me what changes should I do ?
@17Abood17 7 ай бұрын
I'm a winger btw
@ArmasStrength 7 ай бұрын
sounds good. Staying consistent is key. Keep challenging yourself and on top of general football work make sure you're practicing what a winger player needs to be good at... dribbling, crossing with both feet, cutting in to shoot, etc
@17Abood17 7 ай бұрын
@ArmasStrength Thank you so much coach , if I add a 20 min full body workout to the plyo days that would be good right?Im also watching video about wingers making runs providing chances etc. Love your vids ❤
@17Abood17 7 ай бұрын
@ArmasStrength and right now my schedule looks like this : Sunday: the ultimate session . Monday : plyos + workout . Tuesday: the ultimate session Wednesday: Rest and recovery Thursday: the ultimate session Friday : weak foot only session its kinda like a light session Saturday: rest and recovery
@17Abood17 7 ай бұрын
@@ArmasStrength .
@99humz Жыл бұрын
Guide pls
@ArmasStrength Жыл бұрын
All 7 examples are in the video
@RMGSFTS11 10 ай бұрын
I cant figure out how can you train monday full body (including legs) and tuesday you can train speed or plyometrics . Arent your legs need 48-72h rest to be trained again .
@ArmasStrength 10 ай бұрын
If you're following a typical bodybuilding split yeah that may be the case. All my footballers including my professional ones have never had this issue due to our FULLBODY and minimal effective dose approach.
@RMGSFTS11 10 ай бұрын
No i train like an athlete but when i squat heavy and do nordic , cant expect to fast as yesterday@@ArmasStrength
@ArmasStrength 10 ай бұрын
@@RMGSFTS11 adjust your schedule. Do you speed day before your strengths day. Or lower your volume on your leg days. If soreness is minor, you will be okay. With my atheltes including my pros we do Nordics and heavy squats. Example, squat 3-5 reps of 3 sets RPE 8 and Nordics 3-5 reps x3 sets. After a session of this it’s possible you’ll be sore so I have my Footballers do an adaptation week where the first week of our training phase is only two sets. This minimizes soreness and promotes adaptation. Second week a little more volume and so on. You have to do what works for you. And our “minimal effective dose” approach allows our athletes to continue to get stronger, faster, and excel at their sport.
@RMGSFTS11 9 ай бұрын
@@ArmasStrength Now I understand , but even if I adapt isn't it imposible for my legs to recover for 24-32h
@gianbo188 Жыл бұрын
My original plan for the summer was: -1 gym/plyos session in the morning -a session of 2h at the pitch 2-3 h after the gym -another session at the field in the afternoon of 2h -stretching and recovery This for 6d a week with Sunday as a recovery day. What is the main mistake I was doing in planning the week?
@ArmasStrength Жыл бұрын
Depends on your goals and what you are doing in these sessions. Follow one of my schedules you see here or at least take inspiration from it.
@cristianoo430 Жыл бұрын
What is the difference of Fitness and Gym?
@ArmasStrength Жыл бұрын
Gym is Gym. By fitness I mean anything aerobic/anaerobic endurance
@yanno-zy2bv Жыл бұрын
At 8:13 what does COD stand for?
@ArmasStrength Жыл бұрын
Change of Direction
@formless4541 Жыл бұрын
it really makes you wonder why labourers are not constantly getting injured after working 60 hour a week
@user-sk4ej1hz7c Жыл бұрын
What is the difference GYM and FITNESS?
@ArmasStrength Жыл бұрын
Fitness = match fitness/stamina
@user-sk4ej1hz7c Жыл бұрын
@@ArmasStrength fitness= mobility, forest run, hill run. Thats true?
@user-pb9jm3jo5b Жыл бұрын
Why two recovery days and not one in off season
@ArmasStrength Жыл бұрын
Just options you can have 1 or two depending how you decide to organize it
@Biblejesa Жыл бұрын
Should football players Bench press? Some people say no some say yes
@ArmasStrength Жыл бұрын
I don’t see why not. All my players do
@Biblejesa Жыл бұрын
@@ArmasStrength so what rep range and how many sets should you do?
@ArmasStrength Жыл бұрын
@@Biblejesa 3-12 reps 3 sets
@Biblejesa Жыл бұрын
@@ArmasStrength thanks Bro 🙏🙏🙏
@lksnmb 9 ай бұрын
@@ArmasStrengthShould they go for heavy weight on the bench?
@abdallahhussein-4061 Жыл бұрын
Ibrahim, can you put the Arabic dub on your channel? I will be grateful to you❤❤
@MuslizilXEdits Жыл бұрын
I think he is Abraham a Christian maybe
@abdallahhussein-4061 Жыл бұрын
@@MuslizilXEdits I am from Iraq and I do not know how to write in English, so I use Google Translator and Google Translator who makes a lot of mistakes
@MuslizilXEdits Жыл бұрын
@@abdallahhussein-4061 ok
@ArmasStrength Жыл бұрын
Hi this one does have Arabic subtitles. Going forward I will have multiple languages. Thanks
@anasamanullah726 Жыл бұрын
killian mbappe
@ArmasStrength Жыл бұрын
😏😏
@m4rsic3k_91 11 ай бұрын
Ma COD e TOP cosa vuol dire?
@ArmasStrength 11 ай бұрын
COD = Change of Direction
@m4rsic3k_91 11 ай бұрын
E invece TOP?
@m4rsic3k_91 11 ай бұрын
@@ArmasStrengthgrazie coach mi stai aiutando sempre di più, grazie ai tuoi consigli sto ricavando grandi guardagni nella resistenza e velocità, sto pensando di comprare i tuoi libri così da trarre il massimo
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