gym is bad, gets you injured, as a human we’re never meant to be injured unless you agaisnt the laws of the body, when does an animal in the wild ever get a non contact injury??😂😂
Really good content ❤ Another important point is that it also depends which position you are playing on the pitch as defenders are more like to have more muscles than attackers.
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?
Depends so much 🤔 on how much your training, the intensity of your training, your training tolerance etc. Just start and over time you will get better at learning to listen to your body and balance your training! A muscle will need rest though, and I would say an absolute minimum of 24-48 hours, depending on the factors I previously mentioned of course
Always focus on what you can control and what you CAN do, not what you CAN’T. In that instance, focus on bodyweight strength for now and implement the same principles and then in the future when you get access to a gym, you’ll be more ready for it
You always do what you can control! If you can’t go to the gym at the moment, then doing body weight training at home is a perfect alternative. Just make sure to keep progressing and consistently make the sessions harder and harder (less rest time, more reps, some extra weight etc.)
You can definitely do speed and power work outside of the gym as they don’t always require external weights. When you head more towards strength and endurance you would need weights though, and some type of smaller external resistance in the power department, but as I said there is definitely many things you can do for your speed and power outside of the gym
Warm Up: active mobilisation and light pylos and stabilitywork A. Split Stance Trapbar Lift 4 reps each side max intend 3 sets B. Lateral Jump into Box Jump (use 1 leg) 3 reps on both sides max intend 3sets Trapbar Jumps use light weight and jump as high as possible - 4reps 4 sets A. Single Leg deadlifts with one dumble on the opposite side - 8-10 reps each side - 3 sets B. Medic Ball Curls - focus on stability and max speed pull - 8-10 reps - 3 sets Single Leg Pogo Hops on an incline (to work more angles) - 20sec max intend x3 sets Finish with Intervall sprints on an Assault Teadmill - 6-8 rounds 10sec max speed 20 sec jogging do 2 sets Cooldown and active recovery: Stretching, Icebath, Sauna, go for a Walk whatever Upper Body session: A. One Arm Benchpress with a dumbell (focus core stability and explode up) - 6-8 reps each side 3 sets B. Pylo Push Ups (banded) 4-6 reps max intend - 3 sets A Australian Pull Up (one leg up) 8 reps each side 3 sets B Landmine Push Press 6reps - 3 sets A. Bird dog Rows 6-8 reps - 3 sets B. Kaiser Chop Ups 4-6 reps each side - 3 sets (explode up and hold for 1-2sec) if cann't go heavy without losing balance go less weight and more reps 6-10 reps 5-10min core circuit Finish with Assoult Bike (use mainly upper body) 6-8 rounds 10sec max speed 20 sec slow do 2 sets Btw. this is football specific strength training, not the stuff mentioned in the video
Hi mate 👋🏽 Your max weight will be different from others, depending on your training age (how long you've been training), physical capabilities, exercise etc. The most important thing is not the weight itself, but that it's challenging enough to spark an adaptation between our muscles and central nervous system or break down muscle fibers (depending on your current training goals)
@@OJFootballX Thanks , because I see people saying train only with light weights but my goal is to train everything my strength and everything thing but I don't now what the maximum weight I should lift , l am 18
Umm Oskar, I have a small query which is that should we follow the same rules and principles with bodyweight training(as I don't have access to gym)? Like you said if our target is to get that maximal strength then we should be doing 3-5 reps(basically lower reps) of a particular exercise with heavy weight, should we follow the same principals in bodyweight training? And as I already told you I don't have access to equipment so what do you suggest for cardio and endurance based training(bodyweight exercises if you could suggest some it would be better)? And how should I train my speed and power through plyometric exercises?
Ideally you should find a skill that is simple/effective and practice it as much as you want; when you practice that simple skill it will work naturally in games and training sessions. After you master that one skill you can try to master a few more to become more unpredictable.
First learn the skill itself without and pressure, then try to perfect that skill without and pressure, then try to practice it against someone (maybe not a game situation, just a 1v1) and then try to take it into team training before finally trying it in games. It’s a long process, but if you take it step by step eventually it will become second nature ⚽️🙌
Hello, the order of abilities (speed, power, strength and resistance) is in the single session and repeated for each session or concerns the different sessions of the week (1 speed session, 1 power session 1 strength session and 1 resistance session) ?
gym is bad, gets you injured, as a human we’re never meant to be injured unless you agaisnt the laws of the body, when does an animal in the wild ever get a non contact injury??😂😂
That totally depends on what your current training age is (how many years have you been doing strength training?) i.e. your experience level and how far you have come in that journey. Two people weighing 70kg may lift in two massively different rep ranges because of this and other factors. However, a good recommendation is to lift in the lower rep ranges for max strength and explosiveness. That means going for 1-5 reps, without being able to do more reps because of fatigue. Then doing that with max intent. If that is doing squats at 70kg for 5 reps or 140kg for 5 reps then, as I said, depends on your previous experience and current level.
You can really start at any age, as long as you start by learning the movements from the ground up with proper technique. Always remember though, that football should always remain your top priority 🙌
You should always do as much as you can, with a good balance established, and if that means 2 times a week so be it! If you can do more, I would recommend it
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Please make a bodyweight workout video tutorial for soccer players to become more muscular, complete with sets and repetitions
Needed this Video Man. Thanks❤
I’m watching this video for my future son.
🙌🏻🙌🏻
Wbu
Ok
gym is bad, gets you injured, as a human we’re never meant to be injured unless you agaisnt the laws of the body, when does an animal in the wild ever get a non contact injury??😂😂
Aren't we all
Really good content ❤ Another important point is that it also depends which position you are playing on the pitch as defenders are more like to have more muscles than attackers.
Could you drop a gym routine for a 16 year old center defender or any general football gym routine. Loved the video
You can watch man city’s ruben dias gym routine. It’s really good and very simple
@@mob6382hes 16. probably wouldnt work as well for him
Thanks bro. It was really helpful for me.
That’s great! I’m glad I was able to help you out ✨
CAN YU PLS TELL US ACTUAL ROUTINE MEANS FOR LEGS WHAT ARE THE EXERCISE AND FOR ALL BODY
Great video going to show this to my son
Thank you 🙌🏼
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?
2-3 times full body workout
hey oskar, arent you basically offseason at this point. so do you plan training like that for the time being
I’m currently in a pre-season phase but with a slightly altered training scheduled due to my goals being slightly different
I would go soon this week in to gym for athletes but how many days for rest 🏋️♂️ #reborn
Depends so much 🤔 on how much your training, the intensity of your training, your training tolerance etc. Just start and over time you will get better at learning to listen to your body and balance your training! A muscle will need rest though, and I would say an absolute minimum of 24-48 hours, depending on the factors I previously mentioned of course
i'm 14 and can't go to the gym should I focus on bodyweighted strength
THANKS
Yes, if you don't have access to a gym doing bodyweight exercises also works.
Always focus on what you can control and what you CAN do, not what you CAN’T. In that instance, focus on bodyweight strength for now and implement the same principles and then in the future when you get access to a gym, you’ll be more ready for it
I can't go to the gym do u think bodyweight training is enough like push ups , squats,sit ups and plyometrics at home?
You always do what you can control! If you can’t go to the gym at the moment, then doing body weight training at home is a perfect alternative. Just make sure to keep progressing and consistently make the sessions harder and harder (less rest time, more reps, some extra weight etc.)
@@OJFootballX alright thanks for the advice g
Hey oskar, what do you think about training speed and power not in the gym?
You can definitely do speed and power work outside of the gym as they don’t always require external weights. When you head more towards strength and endurance you would need weights though, and some type of smaller external resistance in the power department, but as I said there is definitely many things you can do for your speed and power outside of the gym
just max sprint and run… and have fun with game don’t treat like it’s a job you will lose creativity of the game like that
If i train for football, should I lift as heavy as possible?
I dont know what exercises to do thats all i want bro
Will make a video with several gym exercises soon!
Warm Up: active mobilisation and light pylos and stabilitywork
A. Split Stance Trapbar Lift 4 reps each side max intend 3 sets
B. Lateral Jump into Box Jump (use 1 leg) 3 reps on both sides max intend 3sets
Trapbar Jumps use light weight and jump as high as possible - 4reps 4 sets
A. Single Leg deadlifts with one dumble on the opposite side - 8-10 reps each side - 3 sets
B. Medic Ball Curls - focus on stability and max speed pull - 8-10 reps - 3 sets
Single Leg Pogo Hops on an incline (to work more angles) - 20sec max intend x3 sets
Finish with Intervall sprints on an Assault Teadmill - 6-8 rounds 10sec max speed 20 sec jogging do 2 sets
Cooldown and active recovery: Stretching, Icebath, Sauna, go for a Walk whatever
Upper Body session:
A. One Arm Benchpress with a dumbell (focus core stability and explode up) - 6-8 reps each side 3 sets
B. Pylo Push Ups (banded) 4-6 reps max intend - 3 sets
A Australian Pull Up (one leg up) 8 reps each side 3 sets
B Landmine Push Press 6reps - 3 sets
A. Bird dog Rows 6-8 reps - 3 sets
B. Kaiser Chop Ups 4-6 reps each side - 3 sets (explode up and hold for 1-2sec) if cann't go heavy without losing balance go less weight and more reps 6-10 reps
5-10min core circuit
Finish with Assoult Bike (use mainly upper body)
6-8 rounds 10sec max speed 20 sec slow do 2 sets
Btw. this is football specific strength training, not the stuff mentioned in the video
Nice video!
Thank you! 🙏🏼
Hey Oskar , What The Max Weight Should
I Lift In The Gym ??
Hi mate 👋🏽 Your max weight will be different from others, depending on your training age (how long you've been training), physical capabilities, exercise etc. The most important thing is not the weight itself, but that it's challenging enough to spark an adaptation between our muscles and central nervous system or break down muscle fibers (depending on your current training goals)
@@OJFootballX Thanks , because I see people saying train only with light weights but my goal is to train everything my strength and everything thing but I don't now what the maximum weight I should lift , l am 18
Umm Oskar, I have a small query which is that should we follow the same rules and principles with bodyweight training(as I don't have access to gym)? Like you said if our target is to get that maximal strength then we should be doing 3-5 reps(basically lower reps) of a particular exercise with heavy weight, should we follow the same principals in bodyweight training? And as I already told you I don't have access to equipment so what do you suggest for cardio and endurance based training(bodyweight exercises if you could suggest some it would be better)? And how should I train my speed and power through plyometric exercises?
How do you know what skill to use in game and how to get comfortable doing them like how you are able to do them in training #reborn
Ideally you should find a skill that is simple/effective and practice it as much as you want; when you practice that simple skill it will work naturally in games and training sessions. After you master that one skill you can try to master a few more to become more unpredictable.
First learn the skill itself without and pressure, then try to perfect that skill without and pressure, then try to practice it against someone (maybe not a game situation, just a 1v1) and then try to take it into team training before finally trying it in games. It’s a long process, but if you take it step by step eventually it will become second nature ⚽️🙌
Hello, the order of abilities (speed, power, strength and resistance) is in the single session and repeated for each session or concerns the different sessions of the week (1 speed session, 1 power session 1 strength session and 1 resistance session) ?
Nice video 👍
Thanks!
Nice video ❤❤❤
Thank you ❤️
white muscle viber utilize the muscle 15 ,12 ,10,8, 6 reps ..
Tnx
❤❤❤
❤good content
Thanks mate!
Well explained bro! I’ll be sticking to my 1500 kcal of cardio a day tho 😂
Get in to peak condition first before gaining muscle
gym is bad, gets you injured, as a human we’re never meant to be injured unless you agaisnt the laws of the body, when does an animal in the wild ever get a non contact injury??😂😂
train your fascia 😉
My weight is 70 kg what the Max weight should I lift in the gym for strength and explosiveness
That totally depends on what your current training age is (how many years have you been doing strength training?) i.e. your experience level and how far you have come in that journey. Two people weighing 70kg may lift in two massively different rep ranges because of this and other factors. However, a good recommendation is to lift in the lower rep ranges for max strength and explosiveness. That means going for 1-5 reps, without being able to do more reps because of fatigue. Then doing that with max intent. If that is doing squats at 70kg for 5 reps or 140kg for 5 reps then, as I said, depends on your previous experience and current level.
Isn’t the foam roller usually used after training/games/gym?
It can be used whenever a person is sore, it’s a way to heal and warm up muscles
How old do I have to be to start going to the gym?
You can really start at any age, as long as you start by learning the movements from the ground up with proper technique. Always remember though, that football should always remain your top priority 🙌
Can we see your Weekly schedule? #Reborn
I thought weightlifiting causes injuries
Weightlifting with very heavy weights can cause injuries, he talks about using lighter weights to avoid this.
Answered this in episode 6
how should i train my mental # reborn
I would reccomend Athlete Mentaly Academy🎉
I have also followed him for a while and I think he is really knowledgeable in that area of the game so that is definitely not a bad recommendation 🧠💪
Try watching Sam Martin peak performance
Hey oskar I’m 14 yo am I still able to go to the gym and do this stuff
i suggest you watch @football entangled
where are you playing?😊
❤
I am 15 years old is 2 times per week enough?
You should always do as much as you can, with a good balance established, and if that means 2 times a week so be it! If you can do more, I would recommend it
I'm 19 want to become professional but born in India 😢
Victim card😂
Never give up bro❤
Hey could be worse I'm from Myanmar 🇲🇲
We have so many word class professionals in india its just upto your will if you wanna really do it, dont make foolish excuses
Try in next life