Top 7 Leg Exercises For Strength and Power
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- เผยแพร่เมื่อ 9 พ.ค. 2024
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0:00 Intro
0:54 Exercise 1
2:30 Exercise 2
4:27 Exercise 3
5:28 Exercise 4
7:37 Exercise 5
8:49 Exercise 6
9:59 Exercise 7
11:53 Exercise: Bonus
12:52 Example For Week Program
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Great video❤
Thanks !
My brother, I celebrate you abnormally and I would be very happy if you did a lot of technology videos, stability and speed.❤❤
As always Armas, fantastic and detailed. I am a casual player and have always struggled with injuries and also struggled with the balance of load/stress during the season with my performance/fatigue. You've made this alot easier so thankyou. Keep them coming!!
Very good content!
Glad you enjoyed it
Solid 👏👏
I use all of these in some form with my players. Perfect list
Yesssirrr
Absolute legend..thanks so much ❤
Pleasure 🤝
great vid, need upper body and core next bro❤
They are coming
And speed also pls
Nice shot coach, i think you have a new set of camera 👍
Great Video, again simpel to understand with all the Info you need!!
I had the problem doing a leg day and being sore all the Time, now i used your tipps and i am recovered better.
Thank You!⚽⚽
Glad it helped!
@@ArmasStrengthWhat volume would you recommend for offseason, is it enough doing about 3 Exercises on different days a week like you showed or should i do more now?
@@zlatan1414 Look at my "how to create program" video full examples there
@@ArmasStrength I already watched it, aren't there only examples for how much i should train in days?
So it doesn't say how many Exercises are in one workout
@@zlatan1414 It technically does if you count up all the exercises. Another way is to set a 60-75min for yourself in the gym.
The answer always depends and further context is needed. If you follow the programs from the CREATE PROGRAM video you can replace an exercise with any another as long as it targets similar muscles and movements.
Or you can save yourself a headache, and take advantage of my black Friday sale, which starts on Monday.
In the bonus exercise it think it would better better if we kept our feets planting on the ground, great video thanks for all the informations ❤️
Was my feet not planted on the ground? or was i floating? 😂
@@ArmasStrength i mean there's a lot of people that they don't keep their heel on the ground
@@aymanefahssi7556 I’m not against it especially if lifting lighter loads for a fast concentric.
Hi man, I was wondering if you had any tips to stop running with the heels in changes of direction in game. Every night when I come home I have a lot of back pain but I can’t get to run properly in match. Thank you you are the goat💪
Send me a video on IG
Could you pls make video best exercises for goalkeepers?
I train multiple keepers and 90% of what they do in the gym is similar to a field player. Things to consider more is upper body strength and explosiveness + shoulder health exercises.
Great vid coach! Also one question, is doing injury prevention workout on game day before game a good idea or not?
2 days before
@@ArmasStrength ty!
thanks! but could you make for upper body and core too?
Upper body is up and core is being edited as we speak
Hi man. Great video as always, just wanted to ask to make sure. So all the exercises shown in this video are considered strength exercises and they are separate from plyos, right? Meaning that I can also do some plyos after doing some of the exercises shown in this video
Yea there are all strength. Plyos should be done before Strength
@@ArmasStrength thanks man, keep up the good work
Hey there coach, i have seen a lot of clips on TH-cam where people tore there patella/knee while doind sissy squats. Could you please tell me if is it really a safe exercise to do?
It can be a very intense exercise for those with low training age or very weak in that position. Drop onto some pads so the drop isn't as high. Remember exercises are NOT "bad." People just progress too fast or do too much volume. one great exercise that is safe and effective are backward sled pulls for 5-7 min
Hey coach, I have been doing your lower body and upper body workouts (the yt shorts one) for a couple months now with really no knowledge on the different phases of strength( I mean foundation,hypertrophy etc) I have just watched your videos on how to create gym strength and power program, and how many reps should soccer player do for strength/power and was wondering… as a 13 year old footballer should I also follow the different phases starting with foundation, and does it matter when you start? As I am about to start in season and was wondering if this is a good time?
Ps: thanks for all you do your channel is honestly amazing.
You would greatly benefit from a foundational phase for a good while since you are so young. I am planning on recording a full session of some of my 14 year olds. Be on the look out.
Will do. So your saying I should start the foundational phase right now? Even though it isnt the off-season? Or should I wait until next off-season?
@@xsxnsewz3101 very tough to say as I don’t know what you’re doing as far as season but if you’re training/playing a lot 1-2 gym, plyos, speed at 30-60min max is all you need.
@@ArmasStrength thanks man, it means a lot. I’m looking out for that vid 🫡❤️
Please
For a full body workout can I use bully juice workout without equipment
Because I don't have access to a gym
What’s a bully juice?
🔥💪
☃️
Is it better to buy the in season program or the 4book pack
Depends if you want an in-season or off-season program
Hi coach how many sec rest in between , or can I do 30 sec
For the bodyweight ones rest as needed.
Loaded at 8-12 reps :90s-2min rest
Loaded under 8 reps 2min plus
Yo bro when should i do muscular endurance training? apparently it really helps with your cardiovascular endurance. i do strength training and aerobic and anerobic training, speed training, and football specific training. Should I add muscular endurance into my schedule?
Footballers don’t need to do muscle endurance such as 15+ reps on exercises. Footballers already get enough endurance as it is. Lifting heavy does more for endurance because you are raising the roof and capacity that you’re able to push.
I will keep most, if not all your conditioning through running
@@ArmasStrength Alright thank you, i realise that the max strength phase covers muscular endurance anyways. my season just ended and ive watched a lot of your videos, im focusing on aerobic endurance training 3 times a week. speed and agility twice a week, strength training 3 times a week, and some light football specific training. Im considering purchasing your book on the foundation phase thank you. For strength training should i focus on full body for all 3 sessions? with plyo aswell?
Is the hip thrust a good exercise for a footballer. I am doing squats already, so im not sure if the hip thrust is neccesary too. Im thinking of just leaving it out and just doing squats, but im not sure
It just really depends. I actually have prescribed both the hip thrust and the squat just not in the same day.
Do you have to use a lot of Weight with the Bulgarije split squat
Find a load heavy enough for you. Go 2-3 reps shy of failure
@@ArmasStrengthwouldnt going that close to failure leave you fatigued and hinder performance?
@@narutospersona426 not it you keep reps lower
Should i get in my sprint reps before or after football practice, and how many meters should the workout be? ⚽️
Before 20-40m 2-4 reps rest 60s per 10m
@ArmasStrength thank you coach
Coach 13:43 in this are you saying to do only 3 lower body exercises through out the week
No, that was just an example on how you can add variety
@@ArmasStrength ok
@@ArmasStrengthsorry to bother you but how many exercises in a leg session should we add cuz am a full body workout I saw in your videos that mostly recommend that In in season
Coach can i follow this workout as a footballer **Day 1: Upper Body Strength**
1. **Bench Press (Barbell):** 4 sets of 6-8 reps
2. **Bent-Over Rows (Barbell):** 4 sets of 6-8 reps
3. **Dumbbell Shoulder Press:** 3 sets of 8-10 reps
4. **Pull-Ups or Lat Pulldowns:** 3 sets of 8-10 reps
5. **Push-Ups with Claps:** 3 sets of 8-10 reps (explosive power)
**Day 2: Lower Body Strength**
1. **Back Squats (Barbell):** 4 sets of 6-8 reps
2. **Deadlifts (Barbell):** 4 sets of 6-8 reps
3. **Dumbbell Lunges:** 3 sets of 10-12 reps per leg
4. **Calf Raises (Dumbbells):** 3 sets of 12-15 reps
5. **Box Jumps:** 3 sets of 8-10 reps (explosive power)
**Day 3: Rest or Active Recovery (e.g., light jogging or stretching)**
**Day 4: Upper Body Plyometrics**
1. **Incline Bench Press (Barbell):** 4 sets of 6-8 reps
2. **Barbell Rows:** 4 sets of 6-8 reps
3. **Dumbbell Bench Press with Explosive Push:** 3 sets of 8-10 reps
4. **Medicine Ball Slams:** 3 sets of 10-12 reps (explosive power)
5. **Plyometric Push-Ups:** 3 sets of 8-10 reps (explosive power)
**Day 5: Lower Body Plyometrics**
1. **Front Squats (Barbell):** 4 sets of 6-8 reps
2. **Romanian Deadlifts (Barbell):** 4 sets of 6-8 reps
3. **Dumbbell Step-Ups:** 3 sets of 10-12 reps per leg
4. **Single-Leg RDL (Romanian Deadlift) with Dumbbells:** 3 sets of 8-10 reps per leg
5. **Broad Jumps:** 3 sets of 8-10 reps (explosive power)
**Day 6 and 7: Rest or Active Recovery**
What about nordic curls?
That is a hamstring exercise. In the beginning on the video I mentioned this is going to be a quad focused video. Hamstring one coming.
How many exercises we should do in a session if we combine it with plyo at the beginning? Thanks
Check out my “how to create program” video.
Can u do a full body workout video as u said leg days are bad 😂
Remember they are “bad” in the context I presented. But yeah, I can make this video. 🤝
Do you believe doing fascia and goata?
💩 nope
Are hip thrusts not as important for a soccer player?
Yes they are another great addition for sure. You will see a variation of these in my Top 7 Glute/Ham Exercises for footballers.
Upper body excersices soon for strength????😮😮😮
coming soon
@@ArmasStrength can’t wait
I have knee injury from playing soccer, how can I stop the inner knee pain?
Unfortunately, I don’t have a knee guide. I would go to a physical therapist to figure out what the issue is first. I also also offer online coaching for rehab.
Man utd vs arsenal in 5 days coach 😂😅
lol all I can do is hope and pray
Why does my glute hurt when I perform a reverse lunge?
Sharp pain?
@@ArmasStrength bodyweight is just discomfort but weighted is painful in the upper glute
@@emanuelb4289 you may have a slightly strained and/or weak glute
@@ArmasStrength I think it’s a minor strain
@@emanuelb4289 sounds like you need a bit of rehab on it
Sneakers are fire. 🔥
Brooks are the best 🔥
Coach masterbation can decrease stamina or performance we have gain till now
Can effect performance for sure