@@ArmasStrength yes but at what point in the drill? Ig I don't understand how the drill fully works. So you run the square at full speed and then continue in that square motion at a slow pace and do the cones and agility during the 3 minute rest period?
@@EvanBodner 1) start at cones and perform a drill similar to that 2) turn around and run the square and head into the ladders. You will be going back and forth between both. You will not be running the bottom line. 3) keep a hard run - not necessarily a sprint - so you’re able to maintain throughout all 4 minutes 4) three minute rest is an active rest, very slow jog, juggling, passing a ball, etc NOTES: if you find that the drill is too easy after 4 minutes you’re simply not running fast enough. If you’re dead 30sec in then you are going to fast. May or may not take a try or two to find a good hard pace. Be patient.
@@ArmasStrength is doing ball work then running from ball place to ladder 1 time and then doing ladder then running from ladder to ball place second time and back again then again for 4 times? And is that 1 set to then be done an additional 3 times ?
I have been doing sets of 400m runs at around 1:20 to 1:30, with 200m light jog in between. I usually do 8-12 sets. And, on other days I have also been doing 800m runs in under 3min with 400m of light jogging in between. I would do 6-10 sets of that. I did it this way as 400m is a lap around the track so I didn't need to measure anything. I think this is a great exercise to increase basic fitness before/during the preseason. I usualy do these exercises 3 times per week for around 3 weeks, at which point I should be able to do quite a lot of repetitions. Then I tend to do the beep test. And start doing more high intensity change of direction runs(2x a week) and short sprints(sets of 80-100m sprints with short breaks, 2x a week). This lasts for 2-3 weeks. At this point I am already well into the preseason training with my team. And around a week and a half before the opening game of the season is when I stop the hard running and switch to a more football focused training regimen. I do light strength training during the entirety of the preseason(3-4x a week) but I mostly focus on injury prevention. Light stretching and bodyweight exercises with an occasional explosive power exercise like jumping squats. This may only last 30 minutes with hardly any breaks. Intensity is around 6.5/10. I do all this plus team training 3 times a week and 1 game. This is enough for you to play semi-pro. Around 5th league in Germany or Spain.
Always love your content whenever I get the chance to see it. You’ve come a long way! Also, I was spending all day trying to program for myself and this vid came in clutch!
Michael Boyle says in his book that athletes who train slow become slow and we don't need that for any team sports, we need acceleration, deceleration and change of direction in every conditioning drills. Why do you recommend long distance/duration slow speed running like the 2km drill ? Won't that player become slow in the game ?
From the study with the Croatian team: "Anaerobic endurance was tested at the beginning and end of the preparation period using a 300-yard shuttle run test (2,19) as a test to measure anaerobic endurance. The test protocol requires measuring and marking reference points that are 25 yards apart on a flat grass surface. During the test the subject must run to the 25-yard mark, touch it with his foot, turn and run back to the start. This is repeated 6 times without stopping."
Awesome video!!! 🥰 So i decided to do the " 2km runs x3 " tomorrow. Is that enough for a day? Like i mean that you created that schedule which says that 3-4x week aerobic training. And in this video was "Aerobic Endurance Drills" And you had three aerobic drills. So is one drill for a day? Hope u understant!! And i can't thank you enough!! You give me so much more than my coaches!!🤩😍
i done 30-15 ift test.Score was 18km/h.(Vift=%120MAS) 18km/h / 3.6=5m/s (i changed km/h m/s) if i want to train my %120 MAS i can design a program like this: 20sec x 5m/s=100meter i'll run 100m within 20 sec and i rest 40 sec. 2x4-5min great workout.(if you wanna train aerobic you can go %80-90 MAS. i mean 5m / 1.2 (because Vift=%120 MAS) = 4.16 it's my %100 MAS . 4.16 x 0.8 =3,33(%80 MAS) i can go 120sec x 3,33=400m you have to run 400m within 2min then 1min rest 3x4
Coming off a ACL replacement and getting back into training but don’t have a team due to where I live. However in about 3 1/2 months I have a combine showcase in front of professional team scouts. Looking forward to starting this routine and pairing it with my injury prevention thanks.
Best of luck 🙌🏼 make sure you’re ready to go! our atheltes don’t play their first competitive match until a minimum of one year of combined rehab and strength and conditioning.
@@ArmasStrength it’s been a year and 3 months since my surgery I’ve just not taken my training fully serious and this is my wake up call to take it seriously. Thanks for the good luck I’m sure I’ll be ready 💪.
OMG you do not know how long I have been waiting for a fitness program! You truly are a gem amongst the rest of these strength and conditioning coaches man. Keep up the work man big things coming for you in the future
I think I’m abnormal. I love sprint work and shuttles. Love em. When I was fitter I used to obliterate everyone. Never had much stamina to do a jog or continuous run though. Still the same. Love the simple outline, will start giving this a shot. Thank you.
Thanks for a great video. Right now I struggle with getting playing time and this information is just so valuable for me. I am a midfield player and 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?
I am in off season and I want to work my aerobic and anaerobic capacity 3 times a week as the example you showed in the video, my doubts are: While I am working on my aerobic and anaerobic capacity? Can I do gym work? If so, how many times a week? And what can I do to work on strength, hypertrophy, preventives, etc., what is recommended? And what percentage of my 1 RM do I have to work? Thank you Mr. Armas for making this spectacular video very well detailed Greetings from Chile
Thank you for vid (ik its uploaded 1y ago) , I was injured (broken elbow , because of that i still cant train upper body) and now I am starting to train to become fit for season (starting around mid september) , For now my program is Monday - Legs(Gym) Thursday-Aerobic and Anarobic all 6 drills , Saturday - same as Thursday . Is this schedule good or I should do one day anaerobic drills and the other day aerobic or I can mix it and continue the program i wrote above ?
i’m a little confused as well. 1. Running 0.62 miles in 4 minutes at 60% heart rate ? How is that intense? I can run a sub 5 minute mile without dipping into my reserves. Wouldn’t running at your hardest for 4 minutes be worse? 2. running 2km in 8-9 minutes for 1 rep and then 3 reps per set so 24-27 minutes total for 1 set then 3 minute rest between sets so about 90 minutes total OR running 2km 3 times in 8-9 minutes for 1 set then resting for 3 minutes then repeating for total of 36 minutes? And how many reps make a set the latter sounds brutal.
@@khojertw run hard for 4min. If you can get .62 miles each rep then awesome keep improving. If you’re way below that let’s get to work. If you’re way above that then you’re in great shape. Don’t over think it.
I wouldn’t put everyone in the same box and say “hit 1k on the 4min rep”. Someone will do them in 3:10min, others will do them in 4:30min. Depends on the fitness level. The 220-age formula is terrible so I would rather use RPE. Aim for 8/10.
Correct. 1km per 4min is a standard every should at least hit. Many still can’t do that. Once you can hit 1km in all 4min reps the goal is to increase distance to 1.05km, 1.1km, 1.15km etc BPM isn’t perfect just like RPE isn’t perfect.
I’m kind of confused, if i want to do an anaerobic session should i do all three drills back to back in the same day or spread them out throughout the week?
For players that are mostly rec or more competitive and free agents who do mostly solo training. Do you run the program as an offseason program year round or keep it as offseason/in-season?
Do you think what I do will build this …I run 2 miles but in those 2 miles I do 50 to 60 yard sprints and jog 30 yards and repeat till I get to 2 miles?
When doing the 3x2km with 3 min rests, should I be running at a consistent tempo or am I allowed to do several accelerations? I did 4 four accelerations for 1 rep (2 km) but I am not sure if the focus is on progressing my consistent run tempo or just about getting the 2 km done anyway want. Sorry for the confusion
the 4x4 do i run a 20yard square for 4 min and then do the ladder and ball work or do i run and when i get to the ladder and ball work and do it and just keep running?
Hi, I was wondering are you supposed to do all blue or red drills at one session (day of week)? or do you spread out each drill on different days with rest periods in between. In season. Thanks!
I would do it on a different day or in the same session as long as it’s the last thing for the session or do one session in the morning and the other in the afternoon. There’s multiple ways to go about this.
Do all speed work before fitness if done in the same session, another day, or separate them one in the morning and other in the evening. Many ways you can do it.
@ArmasStrength OK. What about your programs, tho? I want to start the four phases by next month, hopefully, so is there clip examples of the exercises?
Hey which aerobic fitness drill should I do if I play pick up 3 times a week all are around one hour and I train twice per week individually. I obviously do gym work and speed work on top of that. I’m planning on doing two anerobic session and one aerobic session to prepare for my preseason in 10 weeks is that too much? I have trouble picking which aerobic session I should do.
When doing strength training, super setting the exercises should I after setting one of everything change the variation of the excercise for example first set of rdl super set then do hip thrusts for the next super set
Actually this is very clear, but how am i gonna manage this with my gym and football training that is the real question, Currently I am working on strength power linear speed and agility. should I stop them or there is a way I can add these too?
Common things that cause shin splits ➡️ an increase of volume or running on pavement. Something I’ve found that helps is by sticking your toes/foot in a kettlebell and doing some ankle circles to strengthen the are with the addition of minimizing some of the causes I mentioned
but when I do the 40 yrd shuttle exercise do I have to alternate once I stop on the left side and once on the right side?? or do I have to do 3 reps stopping to the right and 3 more stopping to the left?
Depends what you want to get out of it. I typically say the end to maximize fitness and let it all out at the end but I see some football/coaches who like to do it at the beginning to test the endurance of the players throughout that footy session. Understand if you do the second option the quality of the session may lower.
Hey Coach I'm planning on doing 4 in a week, 2 aerobic and 2 anaerobic. I was wondering if I have to vary the exercises or can I stick to one of each (aerobic and anaerobic) then do it twice? Which would be better?
Hi coach is it fine if i chose the all aerobic drills and seperate it for example i do the "4min x4 w/ for Monday and Tuesday i do the "2min on/1minn off x8 then Wednesday i do the leat drill is it fine?
u8-u9 athletes don’t need extra fitness. They get enough in training and games. I focus on a speed/power/coordination drills in a fun way fit for their age. That will go so much further for their athletic development
Hey bro I just did the half gasses 2x with 30 seconds rest. The fastest time I got was 17 seconds and the slowest was 20. Is that good? Is it possible to run half the pitch and back within 14 seconds. Thanks, and should I also increase the reps when I get fitter and fitter? 🔥👍
It’s all about submaximal work. Do you want to spread it hard with a paste you can maintain for all sets. Typically around to 60-75% of top speed range.
At my peak fitness training n my mid 20’s I used to do the 3rd anaerobic exercise between 60 to 100 yards at full max for about 6 sets took my match fitness to insane levels. I felt like I could just sprint all game. and of course playing alot of social matches outside of team trainings and games also helped but I remember literally running non stop for the full 90 and teammates used to call me machine 😂
If you do the ball one as long as you keep your heart rate above 90% you’ll be progressing. If you’re running it as a long hard run try and cover more distance each time. Minimum distance to cover is 1km every 4min
@@ArmasStrength Ah okay so for the first 4x4 drill with the cones and the agility ladder - I don't need to increase distance I just need to be above 90% max heart rate. How about if I struggle to sprint at 90% max heart rate for 4 minutes straight? Is it okay to decrease the 4 minutes or the reps at first and then slowly increase it each week from there? or do I just stick to the schedule?
@@parisvinuya2618 it’s not hard to stay above 90% as long as you have a watch and can constantly monitor your heart rate throughout training. To oversimplify: run it hard. Stick to 4 minutes
Hey Abe, the 4min x4 or 2km x3: how is running at 90-95% MHR aerobic training? The paper also says at 3:35 it's anaerobic. Did i get that wrong somehow?
Not sure if I understand your question but only for the 4 x 4 do we hit the 90 to 95% of your max heart rate. I said it twice in the video you are using both energy systems. The ones in the blue favor the aerobic system.
@@ArmasStrength Thanks for your answer! Yeah, i understood the colours, your video is great! I think, i misunderstood the concepts of aerobic & anaerobic. I thought it depends on the MHR if a run is aerobic or anaerobic, but it's also the duration of the run (switch of energy systems), not just the MHR alone.
Hello so based on this schedule, currently in July, while doing sprints, plyometrics, and ball work, we should incorporate at least 1 aerobic session, and 1 anaerobic session? And then when season begins we do 1 max or none based on our playing time. Also, Can we do both aerobic and anaerobic sessions at once or should they be spaced out in between the week.
The amount of fitness sessions will depend and vary on a couple variables. If you look at the schedule again that is why I provided range. Based on how I program for my clients we did fitness 3x all summer starting more on the aerobic and slowly transitioning to anaerobic.
