How Footballers Are Weight Lifting Wrong | How To Correctly Build Strength & Speed In The Gym
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- čas přidán 27. 05. 2024
- A lot of footballers who weight lift are lifting wrong and are only increasing their risk of injury.
If you are one of those players who don’t believe or are not fully convinced that players should spend time in the weight room let me stop you right there.
For some reason, our sport has been the slowest of all major sports to catch onto strength training. I am here to show you the importance of why hitting the gym is an important aspect for better performance on the pitch.
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This is the best explained video on how footballers should strength train without getting to sore
Very informative, this channel seems like a hidden gem.
Bradley Martyn that means a lot. Thank you.
Thanks for the advice!
Smart guy you are, good stuff! Subscribed!
I've learnt a lot. Thank you!
Love it. The simplicity and the details to the topic. You got yourself a new subscriber as well. Keep it up
Jenson Rajkumar glad you enjoyed ✊🏼
Just discovered this channel. Very informative and straight to the point. I played soccer and am looking back to getting into it. I love lifting but was intertwined with my goals these past couple of months. I wanted to increase my Squat, Deadlift, and Bench. However, I also wanted to design my own program that would allow me to increase my main 3 lift numbers and become a better soccer player. These videos are a refresher on CSCS material (which I obtained in 2019) but with the help of your videos, I have learned how to apply these S&C concepts into the beautiful game! :)
Glad I could help ✌🏼
Nice vid. I thought we never should do upper body workouts as chest and stuff
great video, one question though. What do you mean by corrective stability exercises?
A corrective stability exercise is what you do to help "fix" weak points i.e. a weak core, glutes, scapula, ect. Most of these exercises target smaller muscles, stabilizers, and/or help correct compensations or bad patterns.
For real. I've been lifting and its has give me a lot of benefits for futbol. My leg are way stronger then the other players. They bounce of me lol
Hey man, Thanks for the vid, i really get a lot of your vids. I have 2 questions. If i understand this video correctly, this 2-a-day-program is for in-season maintaining? At day 2, do you still do your power block before your main strength lifts? Thanks!
Yes and yes 👍🏻
Q: How and when do elite footballers lift throughout the season?
A: Yes
Lol
i need some explaination how to manage the schdule about a individual trainingg . include workout at gym or home and outside training
czcams.com/video/MB_Yugozmd0/video.html
Enjoy
Hello brother ...i have started going gym but the trainer there doesn't know how footballers train ....could you tell me full week training ...like monday chest , hams and mobility ...... i hope u understand what i need ...
I do callisthenics mixed with plyos. Is this good and is it safe to do these the same day as Team Training or the day before or after?
Squats 40 seconds x 2 sets
Jump Squats 20 seconds x 2 sets
Calve Raises 30 seconds x 2 sets
Push Ups 40 seconds x 2 sets
Bent over rows 30 seconds x 2 sets
Even these workouts will change your playing style. If you dont need more mudcle on the field dont train to gain muscle but just try to maintain them and work on your joints and your movements. Believe me, ive done alot of research and im a physical coach at a professional club. For example take Messi’s playing style. If he would train to gain muscle the weight of the muscles would slow him down in HIS quick dribbles. But HIS sprints will be quicker. You can also see Ronaldo’s transformation trough the years. At united he was very agile and quick in his feet. Later when he discoverd the gym he became more of a allround striker. Still very fast but heavier. His playing style went more from light feet dribbles to explosive sprint dribbles.
Not true. Ronaldo changed his playing style due to a injury
Really Cool Vid! Q: I'm not in a team rn And I train in the morning and hit the gym after that. My gym sessions are 5 to 6 a week but my recovery is good and I don't feel that sore. Should I decrease the number of my Gym Workuts? Thank You!
Try 3 sessions, add plyometrics and speed sessions and focus on improving your game
comparti algun entrenamiento de ejemplo incluyendo repeticiones y series porfa. Buen video a seguir asi!!
Tengo mas videos en mi pagina con mejores ejemplos! czcams.com/video/hK_1IjH7Rzw/video.html
How do i train biceps and triceps if I can’t use weights?
My name is Coach Abe and I am a Certified Strength and Conditioning Coach with a Masters in S&C. I have trained all types of athletes ranging from youth to professional and collegiate athletes.
Let me know what else you want to see! Thanks for watching.
I’m a young player with little muscle mass, Should I start by following a body builders plan to gain a good foundation of muscle mass and then transition to a football specific one or should I incorporate both into my plans?
FOOTBALLSKILLS how old are you? Focus on the movements I show in the video. You will gain muscle and strength regardless.
Armas Strength and Performance thanks for the reply👍🏼Please ignore the name I made it when i was younger🤣but i’m 16 and before watching this video I made a p/p/l split, training push twice a week, pull once and a heavy load/power leg session once with one football specific gym workout a week so in total 5 gym sessions a week but i’m trying to gain muscle so i can be a more physical player. But i don’t want to bulk and lose my agility etc
FOOTBALLSKILLS sometimes they reason for not gaining muscle quick is lack of protein and food intake. You should watch my “How I Gained 30lbs of Muscle Video”
Why and how is bodybuilding type of workout cause injury for athletes?
so right now i got this so far
chest-
bench press 3x12,10,8
incline 3x12,10,8
decline 3x12,10,8
alternating db bench 3x12
dips 3x15
push ups 4x25
Hamstrings-
RDLs 3x6-8
Single leg deadlift 3x6-8
Seated hamstring curl 3x12
hip thrust 3x8
Is that a good start?
Check out my how to create a program video
How many reps should i do in exercises like deadlify squats and so on ? High weight and low reps? And how many exercises do i need in a session for upper and lower body including the stabilisation work ?
Hard to say without knowing information about yourself such as training age, goal, etc. A safe place for everyone is to be between 6-12 reps for your compound lifts (squats. deadlifts, pull-ups). The lower the weight the high the reps and vice versa.
You can even do something like this:
Week 1: 12 reps
Week 2: 10
Week 3: 8
ect.
Keep cycling this and give yourself an unload week and you will see results as long as you progress weight.
Hope that helps. Cheers.
5 reps for 3 sets
@@ArmasStrength hey coach,
1. what about the no. of sets tho , do they increase as the weeks go by or they are the same despite of the rep range?
2. And yeah how many sets for a big compound lift like deadlift or benchpress?
Hy im a pro goalkeeper and i have some questions :
1_is it Bad Idea to do same reps as body builder while room weight training ?
2_ in of Season like now ..when WE train in the gym .. it must to do strainght training or hypertrophie training ?
2_please do some training plans for goalkeepers because WE need a lot of arm strainght for punching and catching ball and a lot of legs and back strainght for jump
I wate your reply
Aw na9ch Aw ma yeripondich
It's not bad to do reps as bodybuilders. Like everything. there is a time and place for that. However, depending on what point in season you're in should be a huge influencer in what your weight room training looks like.
This is how I program phases for athletes: starting strength, hypertrophy, max, strength, power.
Your goal as an athlete is to be the most powerful during season.
I do have training plans for all positions. DM through Instagram for more information
instagram.com/abrahamarmasdfw
Why do u need back for soccer?
Can i do gym in the evening and my practice for 3 hours in morning daily.?
yes, but monitor your volume and intensity
Is it better to do my plyometrics during my leg workout or during my actual training.
Doesn’t matter
Is it good to superset the blocks
Chest
Hamstrings
Core
Rest and so on
Absolutely 💪🏼
Hello there , I'm 15 years old and I would like to know how to get in shape like Adama Traore ! Please help 🙏🏽
I have a video just for that!
czcams.com/video/s1wO0zk_0lQ/video.html
In football ⚽️ you must have fast twitch and slow twitch muscles
More fast twitch I’d say
@@RUARI-mi1yt sure, but you gotta have both! You need endurance and speed. Balance
@@whatashame4561 good thing I have both I’d say I have 60 slow twitch to 40 fast twitch
As a player you're already getting of Type I intensities in practice as it is. Your focus needs to be developing Type II (heavy loads and explosive exercises)
How many times a week would this be appropriate please ?
3 sets of 10 reps for each sequence, seem good ?
Check out my reps/sets video
Please explain why High school programs lift on Saturdays after game night? I debate this on a FB group. Explanation is to work out soreness Yoga, normal stretching, Ice baths is what they do at the next level. Please tell me where i'm right or slim chance i'm wrong 😝
According to research as long as it is mostly upper body work without any negative effects on recovery or subsequent performance. Also, It begins with the coaches "why."
@@ArmasStrength
My main issue started with my Nephew who plays RB, QB. If he isn't lifting hes working with his trainer running drills. Hes 5"6 150-60. He was the fastest from flag-freshman season. He started to regress. My brother tested his strength ratio hams to quads. An athlete should be around 80%. His hams were barely 50. This is a Texas 5A school. I had many trainers that are 100% behind me. Mayo clinic says it takes 6 weeks to lose gains you made in the gym. It's a Tx High school football group, 20,000 members. I speak my mind. I hope I made since. I barely keep my open. I have to call it a night
@@tomj4544 It’s unfortunate but they are so many trainers and so-called strength and conditioning coaches that don’t know what they’re doing. That is why us as parents or players need to seek professionals and qualified practitioners
Hi I have a quick question. My name is Jonathan and I am 15 (almost 16) and I've been doing weight training for about a month now. My question is how many reps and sets would you prefer me to do based on my age?
Age doesn’t matter too much. 6-12 reps is a great place to be around
@@ArmasStrength Alright thanks for the help!
How would you train during season ?
70%+ 1RM Load and lower reps and frequency.
Does gaining muscles in the upper body make you slower or less rapid? I mean only a musclegain of like 1-5 kg
Assuming you have an average players physique keep training speed and power and you’ll be fine
@@ArmasStrength alright, thanks
@@Ludde-pd8dx you also need upper body for a more powerful sprint
I really want to start going to the gym but I’m not sure about what to train, how to train and when to train. Should I do the same exercises every week or what? I really have no idea, if you could help me out that would be awesome!
Start here 💯
czcams.com/play/PLzPF6QwLoe-eHCBMXF3LXFyQoUUPXQR8Q.html
@@ArmasStrength should I watch from down to up or up to down? Thanks for the response! You earned a sub man!
@@jonasjonas1802 up down
@@ArmasStrength Is it a good idea if I start off with speed, agility and endurance exercises, and once I’m done with those then I can do maybe abs, lower body or upper body?
@@jonasjonas1802 yh
if it’s off season should we go hard in gym contrary to what’s said in this video?
YWGVAPE you can definitely focus more on the gym during the off season to pack more muscle and gain strength while still using sport specific exercises.
should you be doing hypertrophy, maximal strength, or power during in season
Great question. In Season is about maintaining what you built in the off-season. Max strength and power are key to stay strong and explosive.
@@ArmasStrength Is the type of training in off season different to pre season?
@@benstander9662 pre season is more high intensity getting you ready for season
So the gym session is in monday and tuesday ?
Mon, tue, thur, fri
Should you regress this exercies by only doing body weight variation?
It depends on your level and what you wanna do
@ArmasStrength I'm just starting out the foundation phase, I'm out shape so want to do cardio alongside it (mainly gym biking) as my shins hurt when I'm running. So I wanted to incorporate other things like Plyos, core, stability/injury prevention anything else thay could help me in the first 10 weeks.
@@abdouibrahimdaher3894 yeah check out my how to create program video. Or you can check out the programs I have them on my website. I will link them down here. www.armasdfw.com/training-programs
How many exercices in session of strenght ?
I place 3 in my strength block and 3-4 in my accessory block. Really depends on your individual needs. The strength block is for compound (main lifts) and the accessory block is used to bring up weak points and injury prevention exercises.
My gym doesn’t have a trap bar deadlift 😞
You don’t need it
Should teenagers train with weight or will it stop their growth
Laith Alkhalaf great question. What the research shows us is that kids as young as seven and eight years old can start training with a simple training program. This can include bodyweight exercises.
How can i be muscular and functional at the same time?
Lift Compound lifts, sprint, move with the ball, and be consistent.
What about plyometrics
Need to be done as well
Hey, would you also suggest this for a 14 year old?
Master bodyweight training. Push ups, chin ups, glute bridges, single leg RDLs, lunges
@@ArmasStrength Have been training bodyweight since winter. I would say i can pretty much master all the movements. I can do handstand pushups, one arm pushup, single leg squat and so on. Should i start light weight training or lift heavy?
@@sidghellam9853 progressive overload
Week 1- week 4
3x12
3x10
3x8
3x6-8
Week 5 deload (same as week 1 but half reps) and repeat.
Go 2 to failure.
This is what I would do in a foundational phase and/or a player new to lifting
@@ArmasStrength
Thank you very much, im thinking about buying your program, is it possible to make a custom program for me for the summer
@@sidghellam9853 for a beginner like you save your money as it’s a lot more. A foundational program will be just as effective.
Bro tbh i really didn’t get it it was kinda confusing and also very conplex could you make a better more explaining new video for this?
yh same
1:03
Should I be lifting heavy?(maxing out) or stick to what’s comfortable with me(lighter weights, more reps)
Aim to get stronger. Progressive overload.
Your muscles, joins, tendons, will thank you
@@ArmasStrength how about answer the question he posed?
Tell this to Adama Traore
He’s a different type of breed
IMO, this video displays the dangerous crossover between physiotherapy and weightlifting. Yes, injury prevention, fatigue management requires some exercise specialization, but anyone who thinks that basic weight lifting won't make you stronger, faster, more powerful and more injury resilient is incredibly confused. Yes, you have to learn to express strength into power and speed, but muscle is muscle and muscle raises power/strength/speed potential. Don't be one of those PT's who manages to keep their clients injury-free but also doesn't put any strength or muscle on them, because they only do silly, complex exercises instead of just moving some damn weight.
JoMaldO HD I get your point brother and agree but you’re missing the whole point of the video.
The conclusion is to not lift like a bodybuilder and high volume year around. Also, I literally show you basic compound movements and accessory exercises to use to make muscle and strength gains.
@@ArmasStrength I think you catered the video almost too well to youtube fitness and we weren't synonymous on what a bodybuilder actually is. There's the bodybuilder who trains heavy, explosively and athletically to get strong, fit and healthy and there's the instagram model who does chest flies and leg extensions and gets big through "supplements". Anyone who supports the former and opposes the latter has my respect and support.
@@u.sgrant7526 I can see where there could be confusion on what a bodybuilder is but I believe when an athlete thinks of bodybuilder they think of the IG model. This has been my experience at least based on clients and followers.
If you watch the whole video you can realize to the intent of why I created this.
If I can get at least one athlete to be smarter with his/her training and not take influence from superset burnouts of chest flys every other day and instead perform controlled single leg rdls then that's a step further right direction.
those are soccer players you talking about...
What is soccer?
This video seem unorganized to me. I am confused. how am I supposed to work out?
samee lmao
I don’t understand how should I lift as a footballer?
To simplify: Not like a bodybuilder, fast concentrics, lower rep ranges for max strength, etc.
Watch this:
czcams.com/video/RZVGMkZfcxA/video.html
@@ArmasStrength okay Thanks do u recommend some excercises?
@@markusbing108 yes the ones in this video. I always recommend to watch my videos more than once. You will always catch something you missed the first time
@@ArmasStrength okay thanks