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
@@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.
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.
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
Hi! I am 12 YEARS old and i have my offseason now and i really want to Get better than my teammates. The things i think i should do is: week 1-2 Get better Stamina, Week 3-4 Speed and explosivnes, week 5, technique. And i am doing about 3-4 strength sessions A week, should i then take one or two rest days? Plz answer and i love your videos❤❤❤
Hi coach, this is my schedule: Monday: upper body Team training Tuesday: Speed and agility Wednesday: Plyometric Team training Thursday: lower body Team training Friday: light training Saturday: match day Sunday: day off What can I improve in this schedule?
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?
I know this is more for pro-footballers, but I have a question based on "amateur footballers", playing 3-4 times a week 1 hour of indoor football. How much do you recommend to go to the gym per week to improve strength, speed and minimize risk of injury? And also what exercises do you recommend in those sessions?
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 ❤
Watch the video and hear how I talk about the important things to consider when creating a schedule. Most times you can train strength and or speed the same day as team training. I have a full in depth in-season video you should watch as well. I’m link it after this comment
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
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!
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.
@@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 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.
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?
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!
@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
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
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
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??
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?
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.
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?
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”
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
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
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
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
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
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
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?
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
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.
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
Training Programs: SUMMER SALE 25% OFF THIS WEEK ONLY! www.armasdfw.com/training-programs FOLLOW ME FOR MORE CONTENT: Instagram: instagram.com/armasstrengthdfw
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.
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
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?
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.
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.
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?
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!
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?
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 .
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 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.
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.
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 ?
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
@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 ❤
@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
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) ?
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?
@@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
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?
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?
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?
@@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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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
❤❤
Do you have off Season pls🙏?
@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
@@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.
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.
If i have a random game trough the week i can count it as fitness session
Yes
Truth has spoken, we Asian are different prospects
This is honestly really underated,you seserve more love from RUclips my friend,and thanks for helping with the schedule
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
Hi! I am 12 YEARS old and i have my offseason now and i really want to Get better than my teammates. The things i think i should do is: week 1-2 Get better Stamina, Week 3-4 Speed and explosivnes, week 5, technique. And i am doing about 3-4 strength sessions A week, should i then take one or two rest days? Plz answer and i love your videos❤❤❤
At 12 years old, I would keep your strength sessions to twice a week and fit both speed and fitness
Hi coach, this is my schedule:
Monday:
upper body
Team training
Tuesday:
Speed and agility
Wednesday:
Plyometric
Team training
Thursday:
lower body
Team training
Friday:
light training
Saturday:
match day
Sunday:
day off
What can I improve in this schedule?
ball work
Looks good.
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?
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
How’s your progress
I know this is more for pro-footballers, but I have a question based on "amateur footballers", playing 3-4 times a week 1 hour of indoor football. How much do you recommend to go to the gym per week to improve strength, speed and minimize risk of injury? And also what exercises do you recommend in those sessions?
Twice a week with good volume management
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 ❤
Was thinking about buying your in season program but 70$ is crazy price imo haha
Haha my programs aren’t cheap.
What should I do if I have games on Saturday but team training on sunday (also on tuesday and thursday)
Watch the video and hear how I talk about the important things to consider when creating a schedule. Most times you can train strength and or speed the same day as team training. I have a full in depth in-season video you should watch as well. I’m link it after this comment
Hey if i dont have team training, do i replace the team training in the schedule with individual training or do i add more things to make up for it?
Definitely either.
Am I able to do some individual training on plyo/speed days
Definitely. There’s a section here where I talk about “Footy Training”
In the plyos and speed day how many plyo exercise 3 or 2 ?
Always 2-3
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
Well said. Without proper rest all the training one is doing will be for nothing.
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!
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.
@@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?
@@CaRiezioo check out my last video I go over that in detail
@@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.
@@CaRiezioo yeah look up my “how to create program” video
What if I have team training every week day?
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?
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!
@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
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
I wouldnt do any more tbh, if anything id do one less team or individual training and save that day for recovery or strength training
What if i have team training on Saturday and Sunday?
Modify it in respect to what you have learned here.
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
You could easily get away with good gym training since you don’t have to be at your freshest for weekends
@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
@@prxnav I probably wouldn’t since you’re getting plenty of work in during training
@@ArmasStrength thanks 😊
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??
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?
What is Linear speed acceleration
The speed emphasis that is trained that day is acceleration
Hi do you have a simular video but on preseason
Apply the same concepts as the off-season schedule depending on your preseason demand/volume
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.
It’s very much possible. If you have easy/hard days/sessions.
@@ArmasStrength ok great, bit random. But would it be ok to train light or hard before breakfast or a meal in the morning ?
thanks man! cant wait to study and fully focus on football and the gym!
You got this 🎃
really useful video!
Great video. Thank you for your insight.
What is with individual training sessions?
What about them exactly?
what is have a match on saturday and sunday
Tuesdays and Thursdays are a good day to add extra training
thank you for suporting foodball progres of all of us with your videos😃
2:58
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?
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”
it really makes you wonder why labourers are not constantly getting injured after working 60 hour a week
What is if you have 4 times Training a week and sunday a game
1-2 week for 30-60min a session. Don’t train like a bodybuilder.
@@ArmasStrength okay Thanks
I definitely need to watch the video more often. But everything you said makes sense.
A lot of information so take as much time as you need
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
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
So Individual training on Recpvery days?
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
At 8:13 what does COD stand for?
Change of Direction
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
I offer consultations for a price
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
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
Hi, how to consider and insert a bike session (let’s say 2h) in a week program ? Thanks
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?
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
This is so good!! 🔥🔥
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
Strength/gym training in general
Core workout which includes anti-movement exercises can be done the day after a game?
I’m all for it 🔥
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.
Yes Fullbody works great for that too
When’s the next discount coming for the plans I’m gonna buy
The next one will more than likely be in the fall around November
kilian reversed is nailik
Haha 😉👍🏼
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
Pls take this in consideration it would help me a lot
Whats the site used to plan everything? Similar to excel?
I use excel or google sheets
What do you think about plyometrics in full body gym session
Yes
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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.
I have team session almost 6x per week , I struggle in scheduling my workout and speed sessions , any advice coach ?
microdose gym sessions 30min 2-4x a week
Coach, but I have 4 training sessions: monday,Wednesday, Thursday, Friday, and on Saturday I have match. What should I do?
Upper, lower, upper, lower or all full body
Thanks
How can you train one day full body and next day train speed or agilty , aren't your legs need rest
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”
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?
Train less/train like an athlete, sleep 8-10 hours, and eat right
Thanks! Good video!
Hey coach, I need a video or something for speed training and structuring it
Should football players Bench press? Some people say no some say yes
I don’t see why not. All my players do
@@ArmasStrength so what rep range and how many sets should you do?
@@JesajaSilété 3-12 reps 3 sets
@@ArmasStrength thanks Bro 🙏🙏🙏
@@ArmasStrengthShould they go for heavy weight on the bench?
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
This is the exact message I try to put out 🤝🤝
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?
I don’t see why not
Did you write fullbody and plyometrics with speed, does fullbody include jump work?
You can do plyos on almost any day speed or gym
@@ArmasStrength thanks
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.
RPE 7 the first week is always a good place to start
@@ArmasStrength ok thanks
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.
Wait so is off season week just at the gym or do you train outside as well? just curious
By train outside you mean football sessions? There’s a whole section at the end of the video about this
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?
At the End
@@ArmasStrengththx for the reply very much appreciated
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!
You can do fitness on speed days as well. Was just an example I used. However, make sure you always end session with fitness.
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?
Do I need to master bodyweight before starting to go to the gym
Nope. But doing so is good to do
When would you recommend I put technical training sessions. In this shedule
Go to foot section close to end of video I talk about it there
@@ArmasStrength thanks coach
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 .
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.
No i train like an athlete but when i squat heavy and do nordic , cant expect to fast as yesterday@@ArmasStrength
@@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.
@@ArmasStrength Now I understand , but even if I adapt isn't it imposible for my legs to recover for 24-32h
hi coach can you do video about school and football and how to combinate it
Nope
Can we start anaerobic activity early off season or not
Yes. Remember I give you the guide and you adjust to you 💪🏼
What does cod stands for,and how we train top speed
Change of direction and sprint over 30m or flys
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.
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
@@ArmasStrengthword
what does PYOS and COD stand for
Meant to put Plyos. Plyometrics and COD change of directional speed
This is really well presented. Great stuff!
Much appreciated
What is the difference GYM and FITNESS?
Fitness = match fitness/stamina
@@ArmasStrength fitness= mobility, forest run, hill run. Thats true?
Why two recovery days and not one in off season
Just options you can have 1 or two depending how you decide to organize it
what application do you use to schedule and is it available on phones?
I made these with excel
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 ?
I'm a winger btw
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
@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 ❤
@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
@@ArmasStrength .
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) ?
Check out the section for how to add individual/footy work close to the end of the video
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?
@@sonjahillberg1365 look up my match fitness video. More guidelines there
What is the difference of Fitness and Gym?
Gym is Gym. By fitness I mean anything aerobic/anaerobic endurance
What app can I make a schedule on
Excel or google sheets
Underrated Channel!
You have such a familiar name
Great work man! Hopefully in the future we can partner up!
Ibrahim, can you put the Arabic dub on your channel? I will be grateful to you❤❤
I think he is Abraham a Christian maybe
@@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
@@abdallahhussein-4061 ok
Hi this one does have Arabic subtitles. Going forward I will have multiple languages. Thanks
killian mbappe
😏😏
great vid
Guide pls
All 7 examples are in the video
Thank Enzo
De nada 😜
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?
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.
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?
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.
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?
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”
Ma COD e TOP cosa vuol dire?
COD = Change of Direction
E invece TOP?
@@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