@@alexkaras5336 I often go with an athletic strength program for 2 cycles. It often lasts for 2-3 month. After this I will focus on improving my linear speed and vertical/ horizontal bounce. It usually lasts for 6-8 weeks.
Owen Primm during the season it’s all maintenance. I’m not going for any speed/weight/jump gains that’s what off season and pre season are for. My goal during the season is to have as little pain and soreness so I just do band work and easy body weight stuff.
Want the same but in Germany our soccer offseason is 5 weeks only 💀 and with going into the season you mean from the first Gameday or from the first practice after the long break ?
Best for off season is 6 day high frequency low volume full body 1 Day - Push Lower Legs - Push Upper Legs - Push Upper Body - Stretching (3 sets of each / 1 exercise each) 2 Day - Pull Lower Legs (tibs) - Pull Upper Legs - Pull Upper Body - Yoga (3 sets of each / 1 exercise each) 3 Day - Push Lower Legs - Push Upper Legs - Push Upper Body - Core (3 sets of each / 1 exercise each) 4 Day - Pull Lower Legs (tibs) - Pull Upper Legs - Pull Upper Body - Yoga (3 sets of each / 1 exercise each) 5 Day - Push Lower Legs - Push Upper Legs - Push Upper Body - Stretching (3 sets of each / 1 exercise each) 6 Day - Pull Lower Legs (tibs) - Pull Upper Legs - Pull Upper Body - Core (3 sets of each / 1 exercise each) 7 Day - Rest 3 Week cycles. Same weight for 2 weeks. Go up in weight on the 3rd week and drop volume down to only 1 set instead of 3. For the next cycle use the new heavier weight that you used for the single set the previous week but now for 3 sets. 1st 6 week cycle is sets of 8, next 6 week cycle is sets of 6, next 6 week cycle is sets of 4. Once you get through a full 18 week cycle, start back over on your sets of 8, but now use the weight you were using for sets of 6. auxiliary athletic
Could you please do more videos that address ways to train your feet, ankles, hips, and core. I already follow your very code elite, and I really like how you address these. I know that you came back from a real grade 3 ankle injury and you spent three or so years getting back. I would love to hear more about the type of movements and things you did to help you come back. I also had a ankle injury two years ago and using very code elite movements and my coaches movements, I have been able to come back strong but still not 100 percent. I understand it is a constant life long mindset when it comes to things like these. Just to add FYI I consider myself a pretty elite level athlete, I am 30 with a very long training history(national level short track speed skating). I right now train to keep building resilience in the body, and trying to age gracefully while building up my athletic potential in a holistic:longevity approach. I train twice in a day but not to run my body down. More mobility, body awareness, and strength training. I love playing basketball and my main vice is sprinting mainly 200/400M. Luckily I am not a professional athlete, and my profession is in finance and accounting. I just love training and the discipline. Since I’ve been immersed in it most of my life. I am very big into sleep/recovery/nutrition. Anyways would love to keep hearing more about the continual grind of becoming a better mover after injuries and just to hear some things you keep doing and have done after your ankle injury.
hey I had a serous grade 3 ankle sprain as well and its been about 20 months for me. I rested for about a year and did a bunch of physio as well as cut some weight and i can play basketball but i still have problems and its not 100%. If i go to hard one day i can feel it for 2 o 3 days and i wont be able to do anything. Recently i did vertical training and after a plyometric workout the next day i felt my ankle on fire and was out for a week. I see you said you got vert code elite so i was wondering if its actually helping your ankle and if its a viable program for people with a history of serious ankle injruies. I just feel like i could never jump properly since my injury and everything is off and the one day i did some plyometrics i got hurt.
4x in a week is a good for gain pounds and get more strenght/athleticism for basketball? TUESDAY - UPPER BODY WESNESDAY - LOWER BODY THURSDAY - REST FRIDAY - UPPER SATURDAY - LOWER
Can someone help me with a training split? Game on Saturdays (sometimes, but rarely Sundays) practice Monday, Thursday, Friday. Work out in the morning with dumbbells before school.
I've never did any weighted vertical jump routine, not even squats; what do you recommend for me to do. If it's possible, please share me any vert code program, I would really appreciate it. 🙏
So during your work out is it better to do all the upper body exercises together or should I stagger them like do an upper body then lower body then back to upper body then lower body so on and so forth
Normally do the more complex movement at the beginning (such as squat or deadlift) because neural fatigue can have a global impact on all the body, any small accessory exercises like bicep curls should go towards the end
If you have access to weights do compound lifts like deadlifts, squats and bench press. Focus on functional movements. Start of light and work your way up. Eat healthy. And also do ladder footwork for agilty and fast feet. And also plyometrics search online. Im also 14 and im planning to improve for soccer and basketball.
I’d say focus on technique, coordination, reactions, skill etc, thats what you still can develop before its too late. Past a certain age your developmemt in those areas slow down A LOT. When it comes to strenght and speed do bodyweight and start practicing compound movements and focus on the technique, its important when you hit peak puberty so you have the form down. Strenght and speed comes when you hit puberty and start training more with power. Soccer is at the end of the day very much skill, not many pros are super ripped, they are well conditioned and focus a lot on injury prevention. Skill is always the most important but you cant play if you dont have endurance and you cant traing or play if you are injured. Anyway skill first then injury prevention (maby later in career) and endurance, last important is weight training. Ofc agility and speed is important also but at a young age its more technique.
@@karigrandii on a high level that definitely isn't true. Athletism and speed is what seperates high level soccer players, not technique. Especially for defenders, once you have decent technique, it is all about speed.
well said mate. One exercise per body part split into one whole segment with a rest day in between and/or active recovery methods to keep the muscles from stiffening up too much.
@@lundoren5240 train the entire body for every exercise session, so maybe one exercise for each body part and throw in a core exercise and/or flexibility training as a finisher
Good Content! I have a tough time getting a efficient workout plan which contains Basketballworkouts and strengthing in gym. A full body workout and basketball 2&3x a week means high inflammation risk in my knee (former ACL surgery and now tear in meniscus). Do you have any tips how your approach in training me would look like?would you use more stability training rather building muscle around my knee? Thanks in advance.
work out your core, butt, thigs, hamstrings. I torn my acl, and meniscus as well and working out these muscles help strengthen my knee and reduce new injuries.
Full body would work but if you have the time I think a 4 day power/hypertrophy upper/lower split (also called PHUL split) would work as well. I would say limit hooping while you're trying to put on weight unless you're in a league right now or something. Not sure if it's hard for you to put on weight like it is for me but I was never able to gain a pound over 150 until I limited hooping and other forms of cardio. After I limited cardio I put on 10 pounds in two months.
@@ericchang7437 yeah man I'm just a pick up hooper no league, but I love the game. I'm from Canada so right now its 2 runs per week indoor. During spring and summer I'm doing skill workouts and runs 4-5 times per week. I fluctuate between 139 and 142 it's real hard for me to put on weight.
@@derektherriault7512 Only 2 runs per week should be fine to still be able to put on weight. Make sure that if you plan to play, lift either before your runs or just lift on days when you don't play. Any lifting right after cardio is pretty much useless for guys like us. I'm also 5'7 so I feel you, I think we have similar metabolism that make it hard for us to gain weight. Even if you feel like you're eating enough, try to actually count your calories for a day eating your normal meals and see what it adds up to. I would say aim for around 3000 if you're not already there and try to eat even more than that on days when you play. Sometimes people think they're eating enough until they actually count their caloric intake. And get enough protein of course, I try to get 150g per day on average. If you check all these boxes, you should be able to gain a pound per week and hopefully get to 155 pounds by spring!
@@ericchang7437 Appreciate you sharing your experience bro, I lift Mon, Wed, Fri and hoop tue/thurs Not counting calories rn, but I'd say I'm getting 140g of protein per day. Protien shake after gym session and stuff like that.
How’s it going for you? Just realize your performance may drop as you add weight, even if it’s muscle. A high strength to weight ratio will optimize your mobility, minimize your injury risk, and help your endurance.
3 times a week man, this does not change. Pace yourself, be smart about training, try to implement sound nutrition and you'll be all right. Plenty of resources here on RUclips. Greg Doucette, athleanx, Jeremy either, Jeff nippard and Adam thrall are the ones I'd recommend you check out. Never too late to start so have at it!
I found 6 day full body to be superior to a push pull legs split. "legs" is too big of a category and leads to neglect of strengthening the ankle joint through the tibialis and calves with most routines 1 Day - Push Lower Legs - Push Upper Legs - Push Upper Body - Stretching (3 sets of each / 1 exercise each) 2 Day - Pull Lower Legs (tibs) - Pull Upper Legs - Pull Upper Body - Yoga (3 sets of each / 1 exercise each) 3 Day - Push Lower Legs - Push Upper Legs - Push Upper Body - Core (3 sets of each / 1 exercise each) 4 Day - Pull Lower Legs (tibs) - Pull Upper Legs - Pull Upper Body - Yoga (3 sets of each / 1 exercise each) 5 Day - Push Lower Legs - Push Upper Legs - Push Upper Body - Stretching (3 sets of each / 1 exercise each) 6 Day - Pull Lower Legs (tibs) - Pull Upper Legs - Pull Upper Body - Core (3 sets of each / 1 exercise each) 7 Day - Rest
hey dude I know I'm late but here's my advice if you're playing basketball do a 4x a week upper lower split, and try to hit every muscle twice a week you don't need a ton of volume. Then dedicated 1-2 sessions a week seperate from your lifting to work on small things like balance and ankle mobility/stability etc.
I love this, thanks for the heads up. I was doing KIND OF a bro-split along side the vert code elite, but it's a bit much, honestly. I'm going to switch it to Push, Pull, Legs (I might separate arms into their own day)... actually do I even need to do a "leg" day if I'm doing vert code? Maybe a light leg day?
Upper and lower is the best fr. I’ve following these for 2 years. Gained very much strength and muscle , along with athletic performance.
What kind of sets and reps?
Can you give some basic tips on how to train for this type of fitness goal? Would appreciate it
@@alexkaras5336 I often go with an athletic strength program for 2 cycles. It often lasts for 2-3 month. After this I will focus on improving my linear speed and vertical/ horizontal bounce. It usually lasts for 6-8 weeks.
@@shawnzhou203 hows it going now?
how you do it? 3 days upper 3 days lower?
I do heavy push pull legs during offseason, explosive work going into season, and then just maintain the rest of the year
Owen Primm during the season it’s all maintenance. I’m not going for any speed/weight/jump gains that’s what off season and pre season are for. My goal during the season is to have as little pain and soreness so I just do band work and easy body weight stuff.
Want the same but in Germany our soccer offseason is 5 weeks only 💀 and with going into the season you mean from the first Gameday or from the first practice after the long break ?
@@Somebody-lk7dm waiting for your response man, badly need it.
@@chris9yearsago698bro is still waiting 2 years later 😭
Best for off season is 6 day high frequency low volume full body
1 Day - Push Lower Legs - Push Upper Legs - Push Upper Body - Stretching (3 sets of each / 1 exercise each)
2 Day - Pull Lower Legs (tibs) - Pull Upper Legs - Pull Upper Body - Yoga (3 sets of each / 1 exercise each)
3 Day - Push Lower Legs - Push Upper Legs - Push Upper Body - Core (3 sets of each / 1 exercise each)
4 Day - Pull Lower Legs (tibs) - Pull Upper Legs - Pull Upper Body - Yoga (3 sets of each / 1 exercise each)
5 Day - Push Lower Legs - Push Upper Legs - Push Upper Body - Stretching (3 sets of each / 1 exercise each)
6 Day - Pull Lower Legs (tibs) - Pull Upper Legs - Pull Upper Body - Core (3 sets of each / 1 exercise each)
7 Day - Rest
3 Week cycles. Same weight for 2 weeks. Go up in weight on the 3rd week and drop volume down to only 1 set instead of 3.
For the next cycle use the new heavier weight that you used for the single set the previous week but now for 3 sets.
1st 6 week cycle is sets of 8, next 6 week cycle is sets of 6, next 6 week cycle is sets of 4.
Once you get through a full 18 week cycle, start back over on your sets of 8, but now use the weight you were using for sets of 6.
auxiliary
athletic
3550 O'Conner Mews
This is gold 📍📌
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The word "athlete" and "bodybuilder" do not belong in the same sentence ...
He didn’t say how man times a week for that lower upper body split. But I guess 2 days lower 2 days upper body
Upper then lower then break and repeat
What if I just want to build muscle not really and athlete
So where is the fucking split?
Upper Lower my g, he doesn't say it but it's intuitive
67428 Franecki Circle
Could you please do more videos that address ways to train your feet, ankles, hips, and core. I already follow your very code elite, and I really like how you address these. I know that you came back from a real grade 3 ankle injury and you spent three or so years getting back. I would love to hear more about the type of movements and things you did to help you come back. I also had a ankle injury two years ago and using very code elite movements and my coaches movements, I have been able to come back strong but still not 100 percent. I understand it is a constant life long mindset when it comes to things like these. Just to add FYI I consider myself a pretty elite level athlete, I am 30 with a very long training history(national level short track speed skating). I right now train to keep building resilience in the body, and trying to age gracefully while building up my athletic potential in a holistic:longevity approach. I train twice in a day but not to run my body down. More mobility, body awareness, and strength training. I love playing basketball and my main vice is sprinting mainly 200/400M. Luckily I am not a professional athlete, and my profession is in finance and accounting. I just love training and the discipline. Since I’ve been immersed in it most of my life. I am very big into sleep/recovery/nutrition. Anyways would love to keep hearing more about the continual grind of becoming a better mover after injuries and just to hear some things you keep doing and have done after your ankle injury.
hey I had a serous grade 3 ankle sprain as well and its been about 20 months for me. I rested for about a year and did a bunch of physio as well as cut some weight and i can play basketball but i still have problems and its not 100%. If i go to hard one day i can feel it for 2 o 3 days and i wont be able to do anything. Recently i did vertical training and after a plyometric workout the next day i felt my ankle on fire and was out for a week. I see you said you got vert code elite so i was wondering if its actually helping your ankle and if its a viable program for people with a history of serious ankle injruies. I just feel like i could never jump properly since my injury and everything is off and the one day i did some plyometrics i got hurt.
+1
@@hilal8461check out kneeovertoesguy on yt. He’s a magician for lower body ailments
@@KeemvsKeem lol ive been on his program for two weeks and i got more knee pain, and my ankle did not improve at all
Kmeesovertoes guy will help you with that if you haven’t seen his videos uet
4x in a week is a good for gain pounds and get more strenght/athleticism for basketball?
TUESDAY - UPPER BODY
WESNESDAY - LOWER BODY
THURSDAY - REST
FRIDAY - UPPER
SATURDAY - LOWER
100% nailed it, 3 day full body.
Would love to see PJF to come out with with a strength/power lifting program for basketball players. Maybe in the near future 😏👍🏼👍🏼👍🏼👍🏼
Yessir, please PJF
Hey,did any of yall find a good program ?
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awesome content bro. very informative and easily digestible
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Awesome info... I definitely need to get back to full body.
Dd
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How long would you say you should do the full body split before switching to the upper lower body split
I’d give it about 3 months
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Why only one exercise per body part? Can I do more?
Can someone help me with a training split? Game on Saturdays (sometimes, but rarely Sundays) practice Monday, Thursday, Friday. Work out in the morning with dumbbells before school.
sunday upper body and recovery,monday lower body,tuesday day off ant then full body on wednsday or thursday
4x a week upper lower split try to hit every muscle 2x a week, go easy during season I would only work up to 75% capacity.
@@BC21beats thanks
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how do you manage btw sports and strength training ??
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Push pull legs is also a good split . Since it focuses on movements.
yessir
PPL is a body building split bro
well it's low recovery though
Old body building style PPL
@@natureroolsso should I do a lower/upper split?
Jordi Trafficway
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I do mike mentzers training program and during offdays i do abbs and and practice basketball and streches
I've never did any weighted vertical jump routine, not even squats; what do you recommend for me to do. If it's possible, please share me any vert code program, I would really appreciate it. 🙏
98839 Schultz Landing
this is kinda late but can i do upper body, lower body,full body bc like i only have dumbells and then add plyos for all 3?
👑
So during your work out is it better to do all the upper body exercises together or should I stagger them like do an upper body then lower body then back to upper body then lower body so on and so forth
Normally do the more complex movement at the beginning (such as squat or deadlift) because neural fatigue can have a global impact on all the body, any small accessory exercises like bicep curls should go towards the end
14 year old soccer player
Need help developing strength and speed
If you have access to weights do compound lifts like deadlifts, squats and bench press. Focus on functional movements. Start of light and work your way up. Eat healthy. And also do ladder footwork for agilty and fast feet. And also plyometrics search online. Im also 14 and im planning to improve for soccer and basketball.
I’d say focus on technique, coordination, reactions, skill etc, thats what you still can develop before its too late. Past a certain age your developmemt in those areas slow down A LOT. When it comes to strenght and speed do bodyweight and start practicing compound movements and focus on the technique, its important when you hit peak puberty so you have the form down. Strenght and speed comes when you hit puberty and start training more with power.
Soccer is at the end of the day very much skill, not many pros are super ripped, they are well conditioned and focus a lot on injury prevention. Skill is always the most important but you cant play if you dont have endurance and you cant traing or play if you are injured. Anyway skill first then injury prevention (maby later in career) and endurance, last important is weight training. Ofc agility and speed is important also but at a young age its more technique.
@@karigrandii on a high level that definitely isn't true. Athletism and speed is what seperates high level soccer players, not technique. Especially for defenders, once you have decent technique, it is all about speed.
well said mate. One exercise per body part split into one whole segment with a rest day in between and/or active recovery methods to keep the muscles from stiffening up too much.
EctomorFITT si he’s saying that 1 exercise per body part do like today chest biceps and back and legs?
EctomorFITT so multiple body parts per day instead of just focusing on 1
@@lundoren5240 train the entire body for every exercise session, so maybe one exercise for each body part and throw in a core exercise and/or flexibility training as a finisher
Good Content! I have a tough time getting a efficient workout plan which contains Basketballworkouts and strengthing in gym. A full body workout and basketball 2&3x a week means high inflammation risk in my knee (former ACL surgery and now tear in meniscus). Do you have any tips how your approach in training me would look like?would you use more stability training rather building muscle around my knee? Thanks in advance.
work out your core, butt, thigs, hamstrings. I torn my acl, and meniscus as well and working out these muscles help strengthen my knee and reduce new injuries.
I do upper lower as it spreads it lut better
Beware the bro split
I'm 25, beginner lifter but I hoop often. i'm 5'7 looking for hypertrophy and to put on 15-20 lbs. Is a full body split still applicable for that?
Full body would work but if you have the time I think a 4 day power/hypertrophy upper/lower split (also called PHUL split) would work as well. I would say limit hooping while you're trying to put on weight unless you're in a league right now or something. Not sure if it's hard for you to put on weight like it is for me but I was never able to gain a pound over 150 until I limited hooping and other forms of cardio. After I limited cardio I put on 10 pounds in two months.
@@ericchang7437 yeah man I'm just a pick up hooper no league, but I love the game. I'm from Canada so right now its 2 runs per week indoor. During spring and summer I'm doing skill workouts and runs 4-5 times per week.
I fluctuate between 139 and 142 it's real hard for me to put on weight.
@@derektherriault7512 Only 2 runs per week should be fine to still be able to put on weight. Make sure that if you plan to play, lift either before your runs or just lift on days when you don't play. Any lifting right after cardio is pretty much useless for guys like us. I'm also 5'7 so I feel you, I think we have similar metabolism that make it hard for us to gain weight. Even if you feel like you're eating enough, try to actually count your calories for a day eating your normal meals and see what it adds up to. I would say aim for around 3000 if you're not already there and try to eat even more than that on days when you play. Sometimes people think they're eating enough until they actually count their caloric intake. And get enough protein of course, I try to get 150g per day on average. If you check all these boxes, you should be able to gain a pound per week and hopefully get to 155 pounds by spring!
@@ericchang7437 Appreciate you sharing your experience bro, I lift Mon, Wed, Fri and hoop tue/thurs
Not counting calories rn, but I'd say I'm getting 140g of protein per day. Protien shake after gym session and stuff like that.
How’s it going for you?
Just realize your performance may drop as you add weight, even if it’s muscle.
A high strength to weight ratio will optimize your mobility, minimize your injury risk, and help your endurance.
Dj ghost
So what’s the best full body workout?
Is a 5 day full body split good
How many full body workouts per week for men over 50?
3 times a week man, this does not change. Pace yourself, be smart about training, try to implement sound nutrition and you'll be all right. Plenty of resources here on RUclips. Greg Doucette, athleanx, Jeremy either, Jeff nippard and Adam thrall are the ones I'd recommend you check out. Never too late to start so have at it!
What workouts and sets and reps do you do thi for full body??
What about a push, pull, legs split?
This is what I’m doing, it’s easy. I used to do full body but it just was way too much and I didnt get any results.
I found 6 day full body to be superior to a push pull legs split.
"legs" is too big of a category and leads to neglect of strengthening the ankle joint through the tibialis and calves with most routines
1 Day - Push Lower Legs - Push Upper Legs - Push Upper Body - Stretching (3 sets of each / 1 exercise each)
2 Day - Pull Lower Legs (tibs) - Pull Upper Legs - Pull Upper Body - Yoga (3 sets of each / 1 exercise each)
3 Day - Push Lower Legs - Push Upper Legs - Push Upper Body - Core (3 sets of each / 1 exercise each)
4 Day - Pull Lower Legs (tibs) - Pull Upper Legs - Pull Upper Body - Yoga (3 sets of each / 1 exercise each)
5 Day - Push Lower Legs - Push Upper Legs - Push Upper Body - Stretching (3 sets of each / 1 exercise each)
6 Day - Pull Lower Legs (tibs) - Pull Upper Legs - Pull Upper Body - Core (3 sets of each / 1 exercise each)
7 Day - Rest
Giant sets
@@karigrandii but do you guys still do hours of basketball training and skills training?
hey dude I know I'm late but here's my advice if you're playing basketball do a 4x a week upper lower split, and try to hit every muscle twice a week you don't need a ton of volume.
Then dedicated 1-2 sessions a week seperate from your lifting to work on small things like balance and ankle mobility/stability etc.
43118 Harris Estate
Full body 3 days a week
Upper lower
Full body PPL
Can’t recommend those splits enough.
How about on skills training is advisable to do training spilts to maximize results
Thx
💎 info
If you have time or in the off season Push pull legs is best
So the answer is no
thiss really helped
Do u have a podcast?
🐐
I love this, thanks for the heads up. I was doing KIND OF a bro-split along side the vert code elite, but it's a bit much, honestly. I'm going to switch it to Push, Pull, Legs (I might separate arms into their own day)... actually do I even need to do a "leg" day if I'm doing vert code? Maybe a light leg day?
I've been doing push pull legs lately. Is that effective for athletes or should I switch to full body?
Switch
Works
@@3manuel116 why is he does he need to switch tho i dont get it
please make a free workout plan.thx
That’s how he makes money lol
generalizing bodybuilders when most of us do PPL smh stay in your lane dude
PPL is called a body building split, he never said only “bodybuilders” u stay in your lane dude
6707 Davonte Forge