How Many Reps Should Soccer Players Do For Strength/Power? | How to Create Training Program

Sdílet
Vložit
  • čas přidán 26. 08. 2024
  • Intro: 0:05
    Bio: 0:57
    What Reps Mean: 1:27
    Where to start?: 2:18
    Foundation: 2:55
    Hypertrophy: 3:30
    Max Strength: 5:01
    Power: 6:07
    Training Programs:
    www.armasdfw.c...
    FOLLOW ME FOR MORE CONTENT:
    Instagram: / armasstrengthdfw
    music: • [FREE] Logic x J Cole ...
    Logic x J Cole Type Beat MEMORIES Chill Boom Bap Freestyle Instrumental 2020
    Tags: How to increase speed, How to increase agility, speed and agility training, speed and agility drills, speed drills for footballers, agility drills for footballers, how to increase agility, how to increase speed, footwork training, how to improve foot speed, how to get fast feet, fast feet training drills, fast feet drills, increase foot speed, ball mastery training, ball mastery exercises, best ball mastery exercises, how to improve ball control, learn to master the ball, 10 ball mastery exercises, football dribbling skills, how to dribble a soccer ball, easy soccer skills for beginners, easy dribbling moves to beat defenders, easy dribbling skills, , how to dribble like Neymar, how to dribble like Messi, best dribbling moves to beat defenders, best dribbling skills, first touch training, how to improve your first touch, strength and conditioning, functional training, lifting, fitness, gym, box jump, plyometrics, off season, in season, speed, fast, quick feet, how to dribble defenders, how to beat defenders 1v1, how to dribble like Ronaldo, Dribble like eden hazard, raheem sterling, salah, rashford, gareth bale,
    best way to warm up for soccer, how to warm up for soccer, improve fitness, jump higher, increaser vertical jump, best gym program, best sets. reps soccer,

Komentáře • 118

  • @mastery-4296
    @mastery-4296 Před 11 měsíci +3

    🎯 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

    • @ArmasStrength
      @ArmasStrength  Před 11 měsíci +4

      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.

  • @MrBeastTellEm
    @MrBeastTellEm Před 3 lety +7

    Bro your channel is amazing never give up!!!! Straight into my top 3 along with Become Elite and Brandao!!

  • @bobm2368
    @bobm2368 Před 3 lety +6

    Well I learnt plenty there. Thank you and please keep educating us as well as training us.
    Bob 🇬🇧

    • @ArmasStrength
      @ArmasStrength  Před 3 lety

      As long as I’m here I’ll keep bring these.

  • @Venya3213
    @Venya3213 Před 2 lety +2

    Thank you! Not so many coaches share information about programming

  • @ArmasStrength
    @ArmasStrength  Před 3 lety +5

    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.

    • @abaan_qureshi
      @abaan_qureshi Před 2 lety

      I can’t find any free program…could you please help🙏🏿

    • @ArmasStrength
      @ArmasStrength  Před 2 lety

      @@abaan_qureshi it’s not free anymore. Look up how to create your own program with my name. That one is free

  • @nsportz2385
    @nsportz2385 Před 3 lety +8

    How should we balance strength and power workouts during offseason with technical soccer sessions.

    • @ArmasStrength
      @ArmasStrength  Před 3 lety +3

      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.

  • @juvi2658
    @juvi2658 Před 3 lety

    Great video 👏🏾👏🏾

  • @tilda15un
    @tilda15un Před 3 lety

    Appreciate the upload!

    • @ArmasStrength
      @ArmasStrength  Před 3 lety +1

      I appreciate you appreciating the upload

    • @tilda15un
      @tilda15un Před 3 lety

      @@ArmasStrength I appreciate the appreciation of me appreciating your upload.

  • @simonerobledo8198
    @simonerobledo8198 Před 3 lety

    Great video thank you

  • @pedrooliveira9180
    @pedrooliveira9180 Před 3 lety +5

    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 ?

  • @AD-ge1bz
    @AD-ge1bz Před 3 lety +6

    Can you do a train like Ronaldo video?

  • @oscarcastillo2890
    @oscarcastillo2890 Před 3 lety +1

    Can you make a video on soccer specific exercises during the hypertrophy phase?

  • @edgarromero6210
    @edgarromero6210 Před 3 lety +7

    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.

    • @ArmasStrength
      @ArmasStrength  Před 3 lety

      Before I can give you a good answer, what is your goal with running 3 miles?

    • @edgarromero6210
      @edgarromero6210 Před 3 lety

      @@ArmasStrength maintaining endurance

    • @ArmasStrength
      @ArmasStrength  Před 3 lety +2

      Run sprints not long distance. This video should answer your question.
      czcams.com/video/VMOpacdlkF4/video.html

    • @edgarromero6210
      @edgarromero6210 Před 3 lety

      @@ArmasStrength 💯🙏🏼 thx bro

  • @jakobmackanych4685
    @jakobmackanych4685 Před 3 lety +1

    Can you make a max load workout routine with sets and reps?

  • @marcoravelli
    @marcoravelli Před rokem +1

    When i finish the 4 phases what should i do? Should I restart? Great video btw

    • @ArmasStrength
      @ArmasStrength  Před rokem

      Yes , or go to a phase in which you feel you need improvement in

  • @judelong4806
    @judelong4806 Před 3 lety

    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?

    • @ArmasStrength
      @ArmasStrength  Před 3 lety

      Stay within 2 reps shy of failure. Example, If after doing 10 reps you felt you could have done 4 more reps increase load

  • @ajayshub7060
    @ajayshub7060 Před 3 lety +2

    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

    • @ArmasStrength
      @ArmasStrength  Před 3 lety +2

      You can never go wrong with a foundational phase. I would start there.

  • @Yourfev
    @Yourfev Před 3 lety +1

    I love it

  • @GamingTv-zg4ks
    @GamingTv-zg4ks Před 3 lety +3

    How to move smoothly with the ball and become more agile on the pitch?

    • @ArmasStrength
      @ArmasStrength  Před 3 lety

      Great idea!

    • @SCRIPTLESSTHOUGHTS
      @SCRIPTLESSTHOUGHTS Před 3 lety

      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

    • @soorajprakash9810
      @soorajprakash9810 Před 5 měsíci

      Go for plyometrics brother

  • @abdouibrahimdaher3894
    @abdouibrahimdaher3894 Před 5 měsíci

    Hi coach, have you made a vid of some exercice examples on the foundation phase?

    • @ArmasStrength
      @ArmasStrength  Před 5 měsíci +1

      What makes a phase is more about the reps versus the exercises. Check out my how to create program video.

    • @abdouibrahimdaher3894
      @abdouibrahimdaher3894 Před 5 měsíci

      ​@@ArmasStrength is it this one? czcams.com/video/lps_wFt24hs/video.htmlsi=F64nFUt0nJZKhCG_

  • @JayMar14
    @JayMar14 Před 3 lety

    Bro!! You live in Dallas too!!

  • @edwink_0663
    @edwink_0663 Před rokem

    How much load do I increase after a week

  • @myn383
    @myn383 Před 2 lety

    Love your work, do you measure your sprint time on 30 m for example, if so whats your time ?

    • @ArmasStrength
      @ArmasStrength  Před 2 lety

      It’s been a long time since I did that. Haven’t trained seriously since 2019.

  • @timehealthfit1891
    @timehealthfit1891 Před 3 lety +1

    You the best, want to be youtube friends?

  • @user-jb6tx5pb8d
    @user-jb6tx5pb8d Před 11 měsíci

    How calculate your 1 RM?

  • @hasnuddinzakaria1388
    @hasnuddinzakaria1388 Před 3 lety

    Can flat feet do free kick

  • @alexiosrodriguez5540
    @alexiosrodriguez5540 Před 2 lety

    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?

    • @ArmasStrength
      @ArmasStrength  Před 2 lety

      Check out my sample programs on my CZcams

    • @rk1l651
      @rk1l651 Před 8 měsíci

      wehre do i find it@@ArmasStrength

  • @edouardlemay8692
    @edouardlemay8692 Před rokem

    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

  • @youneskuchey7057
    @youneskuchey7057 Před rokem

    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.

    • @ArmasStrength
      @ArmasStrength  Před rokem +1

      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.

  • @craftworkerthe2nd579
    @craftworkerthe2nd579 Před měsícem

    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?

  • @ncmfcc-noncopyrightmusicfo7382

    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?

    • @ArmasStrength
      @ArmasStrength  Před 3 lety

      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

  • @rattfishxdonyt7282
    @rattfishxdonyt7282 Před 2 lety

    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.

    • @ArmasStrength
      @ArmasStrength  Před 2 lety

      We don’t ever max out. It’s pointless. But if we did we would do a 3RM and get out percentages through there.

  • @lucasyoshikane5781
    @lucasyoshikane5781 Před 3 lety

    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?

    • @ArmasStrength
      @ArmasStrength  Před 3 lety +1

      Dumbell jumps would be your next best thing. We do plyometrics on our speed days

  • @VKing1025
    @VKing1025 Před 3 lety

    🐺

  • @hustlerclub6413
    @hustlerclub6413 Před rokem

    Can I do next day leg workout after polymatric exercise.

  • @Natanyahu
    @Natanyahu Před 2 lety

    Question : is hypertrophy & Max Strength phase also meant to be done in a circuit manner?

    • @ArmasStrength
      @ArmasStrength  Před 2 lety +1

      Yes. If needed I would rather you rest and focus on load then doing it as a conditioning session

  • @benstander9662
    @benstander9662 Před 3 lety

    In the loading pattern examples, are the low weeks the deload weeks?

  • @joaovitors3501
    @joaovitors3501 Před 3 lety

    Good🇧🇷🇧🇷

  • @hamedsaif6002
    @hamedsaif6002 Před 6 měsíci

    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
      @ArmasStrength  Před 6 měsíci

      Not sure what you mean by maintain? Maintain what?

    • @hamedsaif6002
      @hamedsaif6002 Před 6 měsíci

      @@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

    • @ArmasStrength
      @ArmasStrength  Před 5 měsíci

      @@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

  • @selfimprovement3331
    @selfimprovement3331 Před 3 lety

    Can you improve stamina and endurance while bulking?

  • @rattfishxdonyt7282
    @rattfishxdonyt7282 Před 2 lety

    Is there a specified tempo for max strenght? or is it just getting the weights up.

    • @ArmasStrength
      @ArmasStrength  Před 2 lety

      Controlled on the way down and explode on the way up

  • @test-sh2gk
    @test-sh2gk Před 3 lety

    in the foundation phase, in the 4th week are we using the same weight as in the 1st?

    • @ArmasStrength
      @ArmasStrength  Před 3 lety

      No go up in weight. When you deload with the next phase.

  • @zacksalamon2970
    @zacksalamon2970 Před 2 lety

    What to do after finishing the power phase?

    • @ArmasStrength
      @ArmasStrength  Před 2 lety

      Start from the beginning to foundational or work on the phase you need the most improvement on

  • @gbohunmio
    @gbohunmio Před 2 lety

    Would once a week be enough in season for lower body workouts?

    • @ArmasStrength
      @ArmasStrength  Před 2 lety

      Once a week is great to maintain and maybe increase gains

  • @PBX9_FOOTBALL_ACADEMY
    @PBX9_FOOTBALL_ACADEMY Před 3 lety

    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?

    • @ArmasStrength
      @ArmasStrength  Před 3 lety

      A lot of detail and planning goes into. Thinking of making a video soon. Cheers

  • @theobr13
    @theobr13 Před rokem

    How long for mx strenght phase

    • @ArmasStrength
      @ArmasStrength  Před rokem

      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.

  • @glai_
    @glai_ Před rokem

    Is the foundation phase just one set?

    • @ArmasStrength
      @ArmasStrength  Před rokem +1

      No still 3 sets. Foundation consists of higher reps between 8-12

  • @mohytalebi7821
    @mohytalebi7821 Před 2 lety

    hey i was wondering how many reps should i do for power as you didnt mention it

  • @iamdaveyro
    @iamdaveyro Před 3 lety

    Does your program incorporarte these strength stages?

    • @ArmasStrength
      @ArmasStrength  Před 3 lety +1

      Yes check em out Phase 1-3 www.armasdfw.com/training-programs

  • @lubchoargirov3240
    @lubchoargirov3240 Před 2 lety

    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?

    • @ArmasStrength
      @ArmasStrength  Před 2 lety

      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.

    • @lubchoargirov3240
      @lubchoargirov3240 Před 2 lety

      @@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.

    • @ArmasStrength
      @ArmasStrength  Před 2 lety

      @@lubchoargirov3240 you can start the hypertrophy

  • @rk1l651
    @rk1l651 Před 8 měsíci

    Do you think this is still good advice or outdated?

    • @ArmasStrength
      @ArmasStrength  Před 8 měsíci

      Still good but definitely some outdated stuff.

  • @alesandrogranados8234
    @alesandrogranados8234 Před 3 lety

    If I buy the program do I get it through email?

  • @aditisathyanarayanan2164

    What should the rep speed be in the foundation phase?

    • @meekalhassan3247
      @meekalhassan3247 Před 3 lety

      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.

    • @ArmasStrength
      @ArmasStrength  Před 3 lety

      Thank you my guy

  • @giacomoarchinucci4595
    @giacomoarchinucci4595 Před 2 lety

    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

    • @ArmasStrength
      @ArmasStrength  Před 2 lety

      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.

  • @susoyy7742
    @susoyy7742 Před 3 lety

    🇹🇷 altyaxi