Really great content. Love how you touch on developing strength, hypertrophy, etc, is all in a continuum. You can still get strong while doing any other phases that don’t necessarily focus on lifting heavy weight at 2 reps, for example.
Holy, I've watched so many videos and done so many exercises but never got any where because i lacked consistency. And i know its a weakness, I've tried fighting against it and its hard to overcome it and be consistent. Hopefully one day though. Nevertheless this is the most depth explained knowledge i have seen in a long time. Plus those courses seem like they are gonna be helpful even for a 20year old like me, where as others usually have programs aimed at 15year olds. I might check the books out soon, bur before that im gonna make sure to watch all or atleast most of your videos. Definitely subscribed
Being in india, it's very hard to find strength and conditioning coaches, that too gyms with crossfit and good trainer at reasonable prices, because either there won't be or they'll be too expensive. So finding a channel like yours which explains these aspects of the sport is gonna be soooo helplful
Check out my schedule video. But really the answer is simple. Place everything where you feel it fits best for you and where it’s not significantly affecting your footy training
You can start as early as possible. Under 11-12 years master bodyweight. 12+ keep mastering bodyweight and slowly start I introducing load aka goblet squat. I have a whole playlist on youth training if your interested 👇 Youth Training ruclips.net/p/PLzPF6QwLoe-eQ6tojcgZKEXQ98Ja486Fs
When working on hypertrophy for upper body, do you think i should focus on slow on the way down and explode up same as you mention in the video? For example on bench press?
A little late haha but don’t do much hypertrophy work as a footballer mate. Almost all footballers are very strong but not big. Try to focus on max strength, power and all that and enough muscle size will come.
@@-edvins.388 thanks for the feedback my man, yes yes I know I just wanted to add some kg so I wanted to also do some hypertrophy work to add some lean muscle!
@@-edvins.388 Sure, but if he wanted to maximize his muscles on upper body, this work can help him also to perform, because remember that soccer is a contact sport, so work on lacking muscular groups also is great for performance for me. It's very difficult for footballers have the same muscles of a bodybuilder, because training is completely different. So if he need this type of work, work on it, simple!
Can you provide any tips for my new workout schedule? As I’m trying to incorporate some aesthetic into my workout while being a football/soccer players Monday:Chest, Shoulder and Triceps Tuesday:Leg/Plyo Wednesday:Chest and Triceps Thursday:Back and Biceps Friday:Legs/Plyo Saturday:Back and Biceps Sunday:Rest
From what i have learned i think its better if tou follow a lower/ upper split or even a push/pull/lower rather than focusing isolating on 2 muscle per day
@@luka6698 I used to do push/pull and leg but my work require constant walking for hours, I always have Wednesday off so I usually just go and try to kill legs on Tuesday night
Coach Abraham how long does the Hypertrophy phase last , or as I go to through the foundations for example Max strength the 10-15 pounds of lean muscle will come ?
You say don’t stop Plyometrics and sprints, but if I have Monday as push and Tuesday as legs then Wednesday core and Thursday pull should Friday be plyometrics and sprints ? Or is it okay/optimal for best and fastest results to mix plyometrics and sprints in all of my leg days? So Tuesday and Fridays I would do legs with plyo and sprints… please help me on what you think would be most beneficial, thank you so much!
@@ArmasStrength alright thank you, and just to clarify when you say “before your lower body days” you mean on the same day right? And is it okay to do the pylo and sprints like 7 or so hours before I do the lower body workout
When you say that following linear periodization u ll go hypertrophy then strength then power , so should I be doing this in every exercise or muscle, or is it like suppose my quads ( or deadlift) is on hypertrophy phase while on the other hand my shoulders and triceps ( Benchpress) are in max strength phase , and wouldn't that help in not taxing the CNS?
@@sau4956 depends how heavy you’re dumbbells are but for sure you can get away with doing the foundational and hypertrophy with a few modifications and unless you have heavy loads the max strength and conversion to power phases are out of the question.
@@ArmasStrength alright thanks, its just that the gyms are currently closed where from, as soon as they open i will go back, i might just start with the foundation then and hope it opens up soon...
One More Question , If Our Goal during on-season is just to maintain the strength what we build in off & pre- season , that means we will be 4-5 months without any growth as an athlete? Isn't there a more optimal way in which we could gradually grow on basis of strength & speed during our on-season as well ?
Your goal is to at minimum maintain. By this I mean don't stop lifting. You can get stronger and explosive in season. However, that depends on many factors too many to go over but here is a common one. If you're a young athlete under 18 or have a low training age you'll more than likely get strong, fast, explosive during the season with good training. I currently train some who are improving every week.
Everyone is different. Not everyone cares about the education and/or have time to spend time researching and instead just want to follow a really good program. I respect both 🫡
@@ArmasStrength what is the difference between a paid program and the fact that I can watch everything on your channel. or does the paid program have something that your videos don't have. thanks for your reply and your videos are good
@@youneskuchey7057 My Ultimate Footballer programs have a wider variety of strength, injury prevention, power, speed, and agility exercises that are not on my channel. Also, when I update programs you get the updated copy for free. Periodization is done for you so you know how many reps and what load utilizing RPE (Rate of Perceived Exertion).
Highlighting the foundational phase >>
Gonna sub, I fw this channel
Really great content. Love how you touch on developing strength, hypertrophy, etc, is all in a continuum. You can still get strong while doing any other phases that don’t necessarily focus on lifting heavy weight at 2 reps, for example.
Absolutely
Found your channel yesterday. This video convinced me to get your program 🤙🏻
Welcome aboard!
Everton footage👀💙💙
Love the training jacket
ROMAN
Holy, I've watched so many videos and done so many exercises but never got any where because i lacked consistency. And i know its a weakness, I've tried fighting against it and its hard to overcome it and be consistent. Hopefully one day though. Nevertheless this is the most depth explained knowledge i have seen in a long time. Plus those courses seem like they are gonna be helpful even for a 20year old like me, where as others usually have programs aimed at 15year olds. I might check the books out soon, bur before that im gonna make sure to watch all or atleast most of your videos. Definitely subscribed
Being in india, it's very hard to find strength and conditioning coaches, that too gyms with crossfit and good trainer at reasonable prices, because either there won't be or they'll be too expensive. So finding a channel like yours which explains these aspects of the sport is gonna be soooo helplful
Syed, glad you have found my videos helpful Cheers
Needed this
💪💪
Thanks 🙏
If we should do sprint ,conditioning and endurance alongside strength. How should we add it in a week?
Check out my schedule video. But really the answer is simple. Place everything where you feel it fits best for you and where it’s not significantly affecting your footy training
At what age should we go to the gym and does it matter start a season with foundation phase?
You can start as early as possible. Under 11-12 years master bodyweight. 12+ keep mastering bodyweight and slowly start I introducing load aka goblet squat. I have a whole playlist on youth training if your interested 👇
Youth Training
ruclips.net/p/PLzPF6QwLoe-eQ6tojcgZKEXQ98Ja486Fs
Thank you, if I am 14 in 2 months should I buy you’re foundation phase program even If I start my season or I should wait after my season to start gym
@@edouardlemay8692 you can definitely start at once a week and even two if your time and body allows it and tie still recovering well
When working on hypertrophy for upper body, do you think i should focus on slow on the way down and explode up same as you mention in the video? For example on bench press?
A little late haha but don’t do much hypertrophy work as a footballer mate. Almost all footballers are very strong but not big. Try to focus on max strength, power and all that and enough muscle size will come.
@@-edvins.388 thanks for the feedback my man, yes yes I know I just wanted to add some kg so I wanted to also do some hypertrophy work to add some lean muscle!
@@-edvins.388 Sure, but if he wanted to maximize his muscles on upper body, this work can help him also to perform, because remember that soccer is a contact sport, so work on lacking muscular groups also is great for performance for me. It's very difficult for footballers have the same muscles of a bodybuilder, because training is completely different. So if he need this type of work, work on it, simple!
Can you provide any tips for my new workout schedule? As I’m trying to incorporate some aesthetic into my workout while being a football/soccer players
Monday:Chest, Shoulder and Triceps
Tuesday:Leg/Plyo
Wednesday:Chest and Triceps
Thursday:Back and Biceps
Friday:Legs/Plyo
Saturday:Back and Biceps
Sunday:Rest
From what i have learned i think its better if tou follow a lower/ upper split or even a push/pull/lower rather than focusing isolating on 2 muscle per day
@@luka6698 I used to do push/pull and leg but my work require constant walking for hours, I always have Wednesday off so I usually just go and try to kill legs on Tuesday night
Thx I need it this
@@mug1788 what is push/pull
@@rwcnando meant to write Push and pull
In your program do you specify the number of weeks in each period? (foundation hypertrophy strength power)
This 👌 close to buying it.
Each phase is 4 weeks for a total of 12 weeks with all programs. You'll find I created it so it's easy to navigate through.
Coach Abraham how long does the Hypertrophy phase last , or as I go to through the foundations for example Max strength the 10-15 pounds of lean muscle will come ?
Weight gain comes from a calorie surplus. A good program supplements the Gains.
Hi Man, it’s necessary to do every year an hypertrofy phase?
No it’s not.
Can a cricketer try this workout please reply
Definitely 👍🏼
@@ArmasStrength thanks bro it means a lot and btw love from Pakistan anyone you know from Pakistan
🐺
You say don’t stop Plyometrics and sprints, but if I have Monday as push and Tuesday as legs then Wednesday core and Thursday pull should Friday be plyometrics and sprints ? Or is it okay/optimal for best and fastest results to mix plyometrics and sprints in all of my leg days? So Tuesday and Fridays I would do legs with plyo and sprints… please help me on what you think would be most beneficial, thank you so much!
you can do plyos and sprints for speed before your lower body days. keep volume low and add on as needed. Modify accordingly to how your body responds
@@ArmasStrength alright thank you, and just to clarify when you say “before your lower body days” you mean on the same day right? And is it okay to do the pylo and sprints like 7 or so hours before I do the lower body workout
@@SatisfyingPleasures yes and yes
Should I go eccentric on upper body aswell in the hypertrophy fase?
Yes only for main compound lifts
When you say that following linear periodization u ll go hypertrophy then strength then power , so should I be doing this in every exercise or muscle, or is it like suppose my quads ( or deadlift) is on hypertrophy phase while on the other hand my shoulders and triceps ( Benchpress) are in max strength phase , and wouldn't that help in not taxing the CNS?
Whatever phase you're in all multi joint compound lifts are in the same phase.
@@ArmasStrength thanx for clearing my doubt coach🙌
🧠👌💪💯
Do i need a gym for this? or is it possible at home as well?
You can get away with doing some things at home. Find ways to load your body weight
@@ArmasStrength so its possible to do the ultimate program at home? i have only dumbells.
@@sau4956 depends how heavy you’re dumbbells are but for sure you can get away with doing the foundational and hypertrophy with a few modifications and unless you have heavy loads the max strength and conversion to power phases are out of the question.
@@ArmasStrength alright thanks, its just that the gyms are currently closed where from, as soon as they open i will go back, i might just start with the foundation then and hope it opens up soon...
One More Question ,
If Our Goal during on-season is just to maintain the strength what we build in off & pre- season , that means we will be 4-5 months without any growth as an athlete?
Isn't there a more optimal way in which we could gradually grow on basis of strength & speed during our on-season as well ?
Your goal is to at minimum maintain. By this I mean don't stop lifting.
You can get stronger and explosive in season. However, that depends on many factors too many to go over but here is a common one. If you're a young athlete under 18 or have a low training age you'll more than likely get strong, fast, explosive during the season with good training. I currently train some who are improving every week.
@@ArmasStrength ohkayyy , I see
why to pay to your program, because you will get all this for free. in your videos:
Everyone is different. Not everyone cares about the education and/or have time to spend time researching and instead just want to follow a really good program. I respect both 🫡
@@ArmasStrength what is the difference between a paid program and the fact that I can watch everything on your channel. or does the paid program have something that your videos don't have.
thanks for your reply and your videos are good
@@youneskuchey7057 My Ultimate Footballer programs have a wider variety of strength, injury prevention, power, speed, and agility exercises that are not on my channel.
Also, when I update programs you get the updated copy for free.
Periodization is done for you so you know how many reps and what load utilizing RPE (Rate of Perceived Exertion).