ฝัง
- เผยแพร่เมื่อ 12 ม.ค. 2023
- In this video, I walk you through how to train your upper body as a soccer player.
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About Me:
Name: Eric Friedlander (Ric, Ricky)
Age: 28
Nationality: USA
Job: Professional Soccer Player & High-Performance Coach for Elite Footballers
Current Team: FS Leevon (Latvia)
Last Team: FSV Lückenwalde (Germany)
Previous Teams: Nyköpings BIS (Division 1-Sweden), FSV Lückenwalde (German Oberliga), Eintracht Bamberg (German Oberliga)
Position: RB/LB/CDM
College: University at Buffalo (one year)
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Hope you guys & girls enjoyed this one. This is exactly how I set up my own workouts for legs and upper body. I do the same for my 1 on 1 Clients specific to them and their goals. Take this template and try it out! Thanks for the support
Here’s the whole thing
Warm up
Bike warm up 10-15 min
Arm swivels across 10-20 reps
Vertical arm swivels 10-20 reps
Shoulder circles 10-20 reps each direction
Mid back twist 10-20 reps
Phelps flaps 10 each direction
Activation
Push-ups 5-10 reps
Up/down plank 5-10 reps
Plank 10 sec
Side plank left 10 sec
Side plank right 10 sec
Push-ups 5-10 reps
Swimmers 10-20 reps
Dynamic back rows 10-20 reps
Explosive push-ups 5-10 reps
Complex 1
Bench press wamup 1 set 8-10 reps
Plyo push-ups 4 sets 5-15 reps
1.5-2 min rest
Bench press with some weights 5 set 5 reps
1.5-2 min rest
Barbell shoulder press 3 sets 6-10 reps
1.5-2 min rest
Rowing machine 3 set 10-15 reps
2 min rest
Complex 3
Dips body weight 3 sets max reps
2 min rest
Straight arm pull downs 3 set 15-20 reps
1.5 min rest
Barbell bicep curls 3 set 10-15 reps
1.5 min rest
Finisher
Rear delt 3-4 sets 20-25 reps
1.5 min rest
Pec stretch w/stability ball (90 degrees) 2-3 sets 30 sec
Front line stability ball stretch 2-3 sets 30 sec
Full kneeing tricep (left 2-3 set 30 sec
Full kneeing tricep (right) 2-3 set 30 sec
Full kneeling lay stretch (left)
2-3 sets 30 sec
Full kneeling lay stretch (right)
2-3 sets 30 sec
Half kneeling lay stretch (left 2-3 sets 30 sec
Half kneeling lay stretch (right 2-3 sets 30 sec
Thx bro
Thx mate
Thanks bro
Thx
Thanks man🎉
The Front line stability ball stretch I can’t emphasise just how good this exercise is your body will thank you
Awesome video!! Perfect!! Please continue to upload more gym workout videos like this with longer durations.
Got you bro. Thanks for the love ❤
Amazing amazing thank you man💪🏻💪🏻
thank you for all the content you do! I will do my upper body session today! have a nice year Ric
Let’s go!!! Let me know how it goes. Thanks for the support G❤
Top content as usual, keep going G
Appreciate you bro!
The beast crushing it as usual!
My guyyyyy
i haven't become your notification from youtube idk why but i became your email so i found this video early, thanks for tips
Let's Goooooo! Happy to hear. Enjoy family.
ric i love your videos but can you do a specific video about ab workout i rly appreciate it if you do it 💪
Weighted functional core exercises to create a strong stable core. Type that in TH-cam and just do those exercises after your workout or before after a proper warm up
@@raymondotoole2600 thank you very much
Great 👍 module
Love you bro
Love you too G!
What’s your thoughts on bicep barbell curl. Some say there’s a time for this exercise. Some say don’t do it at all.
quick question, how long should the breaks in between the sets be?
Change rear delts exercice and added pull up
@ricfit can you add pull ups to it?
How long is the workout overall?
Rik👏🏿👏🏿👏🏿💪🏿
Quick question, i have heard that pull ups are Awsome, should i do them also?
How many times a week do you weight train?
brother are you sure about the full elbow lock on your bench and overhead press :/
Which upper body part muscles aren’t there is this such as back,forearm and shoulders etc
i’m confused, by no rest you mean no rest at all? or do both exercises without rest then rest? also, in the first circuit do you do the 4 sets of pushups then 5 sets of bench and then the 4 sets of pushups and 5 sets of bench again?
i like the plan but are you sure that those reps are not for body builders?
One question we gonna do all of this in one session????
I'm follow you from iraq
How many Days you go in GYM ?
is this workout plyometric based?
light weights or heavy weights us the qs
Yo does this train every muscle
My routine is:
Pull ups
Dips
Military press
Bíceps curl
Push ups
Row one hand
Solid g
Abs??
Do u see any improvements in upper body like more muscle ?
in place of the rowing machine what else could u do, my gym doesn’t have one. just normal rowing machine for longer period??
use a band
so we have to train the whole upper body in one session rather than those spilts for an athlete?
Nah honestly it’s better to split it up
Late answer, but it's better to do this workout for your whole upper body and split it up just with plyometrics and legs. That would probably be the best if you wanna train like a footballer and not a bodybuilder
can you explain more
Can I do all of this in one session in day??@@maxzbq
No rest between sets?? Please reply how much rest between sets
I have the same problem bro 😞
Always curls for the girls 🤞
Innnnnit
I Did all these for a month... and i feel sexy now.
Im not even a player coz I wear Glasses, BUT I LOVE FOOTBALL
People ain't ready for the app🕚👀
yessssssir!
Huh
Is this two times a week is good ?
Split it with ployometrics and legs 3 times a week
How many times a week
how many minutes take to complete this workout?
Why are you in a rush?
185 lbs = 83 kg
bro, dont lock yr elbows when doing the bench press.
Lel
dont block your elbows like that on bench
i saw that, freaked the hell out of me lmaoo