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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7 июн 2024

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Комментарии : 198

@gamerlytical2024 9 месяцев назад

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 Год назад

This is honestly really underated,you seserve more love from RU-vid my friend,and thanks for helping with the schedule

@Christian-om2vp Год назад

Great video. Thank you for your insight.

@galaxymalware4232 11 месяцев назад

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 месяцев назад

❤❤

@leralukel9648 26 дней назад

Do you have off Season pls🙏?

@galaxymalware4232 26 дней назад

@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 23 дня назад

@@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_ 18 дней назад

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.

@tilda15un Год назад

This is so good!! 🔥🔥

@antefabtov8600 Год назад

thank you for suporting foodball progres of all of us with your videos😃

@jamesypl Год назад

really useful video!

@ArmasStrength Год назад

Training Programs: SUMMER SALE 25% OFF THIS WEEK ONLY! www.armasdfw.com/training-programs FOLLOW ME FOR MORE CONTENT: Instagram: instagram.com/armasstrengthdfw

@nickhumph 26 дней назад

This is really well presented. Great stuff!

@ArmasStrength 25 дней назад

Much appreciated

@szklanyy 12 дней назад

thanks man! cant wait to study and fully focus on football and the gym!

@ArmasStrength 9 дней назад

You got this 🎃

@karlchaudry1464 Год назад

I definitely need to watch the video more often. But everything you said makes sense.

@ArmasStrength Год назад

A lot of information so take as much time as you need

@vincebero7 2 месяца назад

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 месяца назад

This is the exact message I try to put out 🤝🤝

@venkatmogulla1448 Год назад

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.

@erickdiaz5719 Год назад

Great work man! Hopefully in the future we can partner up!

@whiskers08spot09 Год назад

Underrated Channel!

@ArmasStrength Год назад

You have such a familiar name

@amizing1472 10 месяцев назад

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 месяцев назад

Well said. Without proper rest all the training one is doing will be for nothing.

@cr1018jrjdkdjjejsd Год назад

great vid

@ewgenijussufov6176 Год назад

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.

@ironawoken9136 Год назад

Hey coach, I need a video or something for speed training and structuring it

@boomwarayut5313 6 месяцев назад

Thank Enzo

@ArmasStrength 6 месяцев назад

De nada 😜

@thisissiggelito772 Год назад

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

@e-gaming1936 11 месяцев назад

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?

@Eltr7 Год назад

If i have a random game trough the week i can count it as fitness session

@ArmasStrength Год назад

Yes

@mdnazmul-vm9ib 11 месяцев назад

Truth has spoken, we Asian are different prospects

@MuslizilXEdits 11 месяцев назад

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?

@enviroyt1938 11 месяцев назад

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 месяцев назад

Pls take this in consideration it would help me a lot

@piervincenzofinamore9785 Год назад

Hi, how to consider and insert a bike session (let’s say 2h) in a week program ? Thanks

@Samueelko.2 Год назад

hi coach can you do video about school and football and how to combinate it

@ArmasStrength Год назад

Nope

@thetoppercent9638 Год назад

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

@Daviddapro10 2 месяца назад

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??

@alexejkrejci2007 10 месяцев назад

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 месяцев назад

Yes Fullbody works great for that too

@blycoolgaming1475 11 месяцев назад

What if I have team training every week day?

@dbtgxeditz 9 месяцев назад

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

@icebearrawr 11 месяцев назад

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 месяцев назад

You can do fitness on speed days as well. Was just an example I used. However, make sure you always end session with fitness.

@Jkey168 11 месяцев назад

So Individual training on Recpvery days?

@froxyyez2030 Год назад

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 Год назад

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 Год назад

@@ArmasStrengthword

@harounkhalil2405 8 месяцев назад

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 месяцев назад

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

@9CJS9614 Год назад

Am I able to do some individual training on plyo/speed days

@ArmasStrength Год назад

Definitely. There’s a section here where I talk about “Footy Training”

@franzoverlack2543 Год назад

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 Год назад

I don’t see why not

@abdallahhussein-4061 10 месяцев назад

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 10 месяцев назад

Strength/gym training in general

@codapapi Год назад

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 Год назад

It’s very much possible. If you have easy/hard days/sessions.

@codapapi Год назад

@@ArmasStrength ok great, bit random. But would it be ok to train light or hard before breakfast or a meal in the morning ?

@jakemorton5681 7 месяцев назад

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 месяцев назад

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

@cortlight Год назад

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 Год назад

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 11 месяцев назад

How’s your progress

@DIPTIMANCHARAN Год назад

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 Год назад

I offer consultations for a price

@Lucas-lp8dd Год назад

When’s the next discount coming for the plans I’m gonna buy

@ArmasStrength Год назад

The next one will more than likely be in the fall around November

@Armani608 Год назад

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 Год назад

At the End

@Armani608 Год назад

@@ArmasStrengththx for the reply very much appreciated

@lucariccitiello6599 9 месяцев назад

Core workout which includes anti-movement exercises can be done the day after a game?

@ArmasStrength 9 месяцев назад

I’m all for it 🔥

@tebogolebepe4990 Год назад

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 Год назад

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”

@gamerlytical2024 9 месяцев назад

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 месяцев назад

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

@Scoobathystanker Месяц назад

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 Месяц назад

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”

@Eltr7 Год назад

In the plyos and speed day how many plyo exercise 3 or 2 ?

@ArmasStrength Год назад

Always 2-3

@santinomiguel9335 3 месяца назад

Whats the site used to plan everything? Similar to excel?

@ArmasStrength 3 месяца назад

I use excel or google sheets

@CS2-TutorialAndGuide1675 Год назад

I have team session almost 6x per week , I struggle in scheduling my workout and speed sessions , any advice coach ?

@ArmasStrength Год назад

microdose gym sessions 30min 2-4x a week

@RMGSFTS11 9 месяцев назад

What do you think about plyometrics in full body gym session

@ArmasStrength 9 месяцев назад

Yes

@sonjahillberg1365 Год назад

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 Год назад

Check out the section for how to add individual/footy work close to the end of the video

@sonjahillberg1365 Год назад

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 Год назад

@@sonjahillberg1365 look up my match fitness video. More guidelines there

@BaraPersson 9 месяцев назад

Was thinking about buying your in season program but 70$ is crazy price imo haha

@ArmasStrength 9 месяцев назад

Haha my programs aren’t cheap.

@diddilidos2429 Год назад

What is Linear speed acceleration

@ArmasStrength Год назад

The speed emphasis that is trained that day is acceleration

@ara1zzzy Год назад

what application do you use to schedule and is it available on phones?

@ArmasStrength Год назад

I made these with excel

@kyioln Год назад

Wait so is off season week just at the gym or do you train outside as well? just curious

@ArmasStrength Год назад

By train outside you mean football sessions? There’s a whole section at the end of the video about this

@theobr13 Год назад

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 Год назад

RPE 7 the first week is always a good place to start

@theobr13 11 месяцев назад

@@ArmasStrength ok thanks

@jims4658 Год назад

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 11 месяцев назад

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 11 месяцев назад

@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

@user-bp3tf2gb1i 2 месяца назад

What is with individual training sessions?

@ArmasStrength 2 месяца назад

What about them exactly?

@Eltr7 Год назад

Can we start anaerobic activity early off season or not

@ArmasStrength Год назад

Yes. Remember I give you the guide and you adjust to you 💪🏼

@ara1zzzy Год назад

Did you write fullbody and plyometrics with speed, does fullbody include jump work?

@ArmasStrength Год назад

You can do plyos on almost any day speed or gym

@ara1zzzy Год назад

@@ArmasStrength thanks

@Eltr7 Год назад

What does cod stands for,and how we train top speed

@ArmasStrength Год назад

Change of direction and sprint over 30m or flys

@Roan_ftbl 8 месяцев назад

What app can I make a schedule on

@ArmasStrength 8 месяцев назад

Excel or google sheets

@thtclost8813 Год назад

When would you recommend I put technical training sessions. In this shedule

@ArmasStrength Год назад

Go to foot section close to end of video I talk about it there

@thtclost8813 11 месяцев назад

@@ArmasStrength thanks coach

@glai_ Год назад

Do I need to master bodyweight before starting to go to the gym

@ArmasStrength Год назад

Nope. But doing so is good to do

@vibingdolfin2240 11 месяцев назад

what does PYOS and COD stand for

@ArmasStrength 11 месяцев назад

Meant to put Plyos. Plyometrics and COD change of directional speed

@radoslavtonchev3455 9 месяцев назад

How can you train one day full body and next day train speed or agilty , aren't your legs need rest

@ArmasStrength 9 месяцев назад

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”

@user-cb7pm2cx3o Год назад

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 Год назад

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 Год назад

@@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 Год назад

@@user-cb7pm2cx3o check out my last video I go over that in detail

@user-cb7pm2cx3o Год назад

@@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 Год назад

@@user-cb7pm2cx3o yeah look up my “how to create program” video

@99humz Год назад

Guide pls

@ArmasStrength Год назад

All 7 examples are in the video

@kosa.7770 Год назад

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 Год назад

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.

@danielpospisil2560 Год назад

Coach, but I have 4 training sessions: monday,Wednesday, Thursday, Friday, and on Saturday I have match. What should I do?

@ArmasStrength Год назад

Upper, lower, upper, lower or all full body

@danielpospisil2560 Год назад

Thanks

@JacksonGuller-xv5gg Год назад

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 Год назад

Train less/train like an athlete, sleep 8-10 hours, and eat right

@JacksonGuller-xv5gg Год назад

Thanks! Good video!

@yanno-zy2bv Год назад

At 8:13 what does COD stand for?

@ArmasStrength Год назад

Change of Direction

@gianbo188 Год назад

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 Год назад

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.

@prxnav 2 месяца назад

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 месяца назад

You could easily get away with good gym training since you don’t have to be at your freshest for weekends

@prxnav 2 месяца назад

@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 месяца назад

@@prxnav I probably wouldn’t since you’re getting plenty of work in during training

@prxnav 2 месяца назад

@@ArmasStrength thanks 😊

@formless4541 Год назад

it really makes you wonder why labourers are not constantly getting injured after working 60 hour a week

@cristianoo430 Год назад

What is the difference of Fitness and Gym?

@ArmasStrength Год назад

Gym is Gym. By fitness I mean anything aerobic/anaerobic endurance

@17Abood17 7 месяцев назад

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 месяцев назад

I'm a winger btw

@ArmasStrength 7 месяцев назад

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 месяцев назад

@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 месяцев назад

@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 месяцев назад

@@ArmasStrength .

@RMGSFTS11 9 месяцев назад

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 9 месяцев назад

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 9 месяцев назад

No i train like an athlete but when i squat heavy and do nordic , cant expect to fast as yesterday@@ArmasStrength

@ArmasStrength 9 месяцев назад

@@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 месяцев назад

@@ArmasStrength Now I understand , but even if I adapt isn't it imposible for my legs to recover for 24-32h

@user-sk4ej1hz7c Год назад

What is the difference GYM and FITNESS?

@ArmasStrength Год назад

Fitness = match fitness/stamina

@user-sk4ej1hz7c Год назад

@@ArmasStrength fitness= mobility, forest run, hill run. Thats true?

@user-pb9jm3jo5b Год назад

Why two recovery days and not one in off season

@ArmasStrength Год назад

Just options you can have 1 or two depending how you decide to organize it

@Biblejesa Год назад

Should football players Bench press? Some people say no some say yes

@ArmasStrength Год назад

I don’t see why not. All my players do

@Biblejesa Год назад

@@ArmasStrength so what rep range and how many sets should you do?

@ArmasStrength Год назад

@@Biblejesa 3-12 reps 3 sets

@Biblejesa Год назад

@@ArmasStrength thanks Bro 🙏🙏🙏

@lksnmb 9 месяцев назад

@@ArmasStrengthShould they go for heavy weight on the bench?

@abdallahhussein-4061 Год назад

Ibrahim, can you put the Arabic dub on your channel? I will be grateful to you❤❤

@MuslizilXEdits Год назад

I think he is Abraham a Christian maybe

@abdallahhussein-4061 Год назад

@@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 Год назад

@@abdallahhussein-4061 ok

@ArmasStrength Год назад

Hi this one does have Arabic subtitles. Going forward I will have multiple languages. Thanks

@anasamanullah726 Год назад

killian mbappe

@ArmasStrength Год назад

😏😏

@m4rsic3k_91 11 месяцев назад

Ma COD e TOP cosa vuol dire?

@ArmasStrength 11 месяцев назад

COD = Change of Direction

@m4rsic3k_91 11 месяцев назад

E invece TOP?

@m4rsic3k_91 11 месяцев назад

@@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