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TIMESTAMPS
0:00 Intro (Insight to video)
0:41 Are 3-5 mile runs good?
0:59 Match Demands - Game is Evolving
2:08 Every Fitness Drill
2:41 Aerobic Endurance Drills
4:10 Why are these aerobic drills so GOOD?
4:52 Anaerobic Endurance Drills
7:59 Creating a Schedule
8:41 Example + Progressive Overloading
9:13 Fitness Test Norms
10:30 Real-life results (Case Study)
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I'm a little confused, in the 4x4 where does the cone drill and agility ladder play in?
Aerobic
@@ArmasStrength yes but at what point in the drill? Ig I don't understand how the drill fully works. So you run the square at full speed and then continue in that square motion at a slow pace and do the cones and agility during the 3 minute rest period?
@@EvanBodner 1) start at cones and perform a drill similar to that 2) turn around and run the square and head into the ladders. You will be going back and forth between both. You will not be running the bottom line. 3) keep a hard run - not necessarily a sprint - so you’re able to maintain throughout all 4 minutes 4) three minute rest is an active rest, very slow jog, juggling, passing a ball, etc NOTES: if you find that the drill is too easy after 4 minutes you’re simply not running fast enough. If you’re dead 30sec in then you are going to fast. May or may not take a try or two to find a good hard pace. Be patient.
@@ArmasStrength OK that makes sense. That's clears everything up. Thanks. And great video. Been waiting for this one.
@@ArmasStrength is doing ball work then running from ball place to ladder 1 time and then doing ladder then running from ladder to ball place second time and back again then again for 4 times? And is that 1 set to then be done an additional 3 times ?
Still waiting for.......The only Full Body Mobility Routine we ll ever need🙏
Facts
You guys really want this huh
Yes we need that
Yes sir
OMG you do not know how long I have been waiting for a fitness program! You truly are a gem amongst the rest of these strength and conditioning coaches man. Keep up the work man big things coming for you in the future
Lets get it
Your videos are very helpful, thank you for being an catalyst 👍🏻
Thanks a lot for sharing this work
Always love your content whenever I get the chance to see it. You’ve come a long way! Also, I was spending all day trying to program for myself and this vid came in clutch!
Yes sir gracias Andres 🙏💪🏼
great content my man keep it up
Wonderful explanation
This is a fantastic video. Amazing content that will be really useful. Thanks. Bob 🇬🇧
💪🏼🤝
Thank you for this. A lot of people won't grasp how valuable this information is. Literally can be the difference between you getting a contract or not. ✌️
That’s right 💯💯
Love the video, thank you so much!
🤝🤝
great breakdown, thank you
💨💨
Dope content my guy can't wait to get to work tomo morning 🔥🔥
Get it 👊🏼⚡️
This is a truly quality video summarizing everything a footballer would need with regards to fitness training. Huge thanks!!
time to work
excellent video
Armas I remember watching your vid on match fitness years ago. This vid is also awesome great work
Yessir 🤘🏼
Great content. The Croatian Men’s National team is a good standard as their fitness was next level.
Bruh you’re a blessing
💯🤝
I have been doing sets of 400m runs at around 1:20 to 1:30, with 200m light jog in between. I usually do 8-12 sets. And, on other days I have also been doing 800m runs in under 3min with 400m of light jogging in between. I would do 6-10 sets of that. I did it this way as 400m is a lap around the track so I didn't need to measure anything. I think this is a great exercise to increase basic fitness before/during the preseason. I usualy do these exercises 3 times per week for around 3 weeks, at which point I should be able to do quite a lot of repetitions. Then I tend to do the beep test. And start doing more high intensity change of direction runs(2x a week) and short sprints(sets of 80-100m sprints with short breaks, 2x a week). This lasts for 2-3 weeks. At this point I am already well into the preseason training with my team. And around a week and a half before the opening game of the season is when I stop the hard running and switch to a more football focused training regimen. I do light strength training during the entirety of the preseason(3-4x a week) but I mostly focus on injury prevention. Light stretching and bodyweight exercises with an occasional explosive power exercise like jumping squats. This may only last 30 minutes with hardly any breaks. Intensity is around 6.5/10. I do all this plus team training 3 times a week and 1 game. This is enough for you to play semi-pro. Around 5th league in Germany or Spain.
nice one bruv
Thanku coach for drills. Make video on speed and shooting
Free game!!! Can you do a video on how to rest while doing speed, conditioning… etc. Ty🙏🏼
What do you mean by rest, like in between sets?
thanks a lot boss
Get it
Very useful video... ⚽️👍🏻
Coming off a ACL replacement and getting back into training but don’t have a team due to where I live. However in about 3 1/2 months I have a combine showcase in front of professional team scouts. Looking forward to starting this routine and pairing it with my injury prevention thanks.
Best of luck 🙌🏼 make sure you’re ready to go! our atheltes don’t play their first competitive match until a minimum of one year of combined rehab and strength and conditioning.
@@ArmasStrength it’s been a year and 3 months since my surgery I’ve just not taken my training fully serious and this is my wake up call to take it seriously. Thanks for the good luck I’m sure I’ll be ready 💪.
@@hypexzombie7908How’s your recovery
Thank you for vid (ik its uploaded 1y ago) , I was injured (broken elbow , because of that i still cant train upper body) and now I am starting to train to become fit for season (starting around mid september) , For now my program is Monday - Legs(Gym) Thursday-Aerobic and Anarobic all 6 drills , Saturday - same as Thursday . Is this schedule good or I should do one day anaerobic drills and the other day aerobic or I can mix it and continue the program i wrote above ?
MUY BUENAS RUTINAS. SALUDOS DESDE MONTERREY, N.L. MEXICO
Saludos raza 🇲🇽
Any specific drills for goalkeepers?
This i sthe bible of cardio in off/preseason
great content, I was mainly doing aerobic fitness drills for a couple weeks, thanks for the eye opener, I did the 40 yard shuttles in 39-41 seconds but felt that i could of done better as I feel a bit ill. Whats the typical time I should aim for lets say 2 weeks before pre-season prep or the season opener? I am looking to play soccer at a D1 school so I am curious as to where I am and where I need to be. Thanks again.
Anything under :40 consistently for 3 sets is good. :35-37 is REALLY good
I think I’m abnormal. I love sprint work and shuttles. Love em. When I was fitter I used to obliterate everyone. Never had much stamina to do a jog or continuous run though. Still the same. Love the simple outline, will start giving this a shot. Thank you.
Glad this brought you value 🤝
@@ArmasStrength no, thank you - going to get on this asap. Much appreciated
Thanks for a great video. Right now I struggle with getting playing time and this information is just so valuable for me. I am a midfield player and I've been told that my aerobic endurance is very good, but I would need to improve my speed and speed endurance. So what kind of training would benefit me the most when doing individual training to compensate the lack of playing time?
Try to watch some of his other videos showing you what to do if you don’t get enough playing time, just trying to help out if he doesn’t respond
Awesome video!!! 🥰 So i decided to do the " 2km runs x3 " tomorrow. Is that enough for a day? Like i mean that you created that schedule which says that 3-4x week aerobic training. And in this video was "Aerobic Endurance Drills" And you had three aerobic drills. So is one drill for a day? Hope u understant!! And i can't thank you enough!! You give me so much more than my coaches!!🤩😍
Yes one drill a day
Boss video, thank you! Is the yoyo test the same as the bleep test?
Pretty much
Repeated sprint ability! Not LSD (LONG SLOW DISTANCE)! Right on 🤙
💪💪
hey coach, can u make a video on a lower body workout for athletes, like what exercises to do with weights and bodyweight exercises like plyos
I have those already check out my bodyweight video
Do you think what I do will build this …I run 2 miles but in those 2 miles I do 50 to 60 yard sprints and jog 30 yards and repeat till I get to 2 miles?
the 4x4 do i run a 20yard square for 4 min and then do the ladder and ball work or do i run and when i get to the ladder and ball work and do it and just keep running?
really appreciate it！BTW，may you share these thesis？
What do you mean by thesis?
speed and Agility.Often times cannot capitalize enough after getting past a defender as they recover
Practice what you encounter in the game and watch how fast you improve
Hello coach.. I do 35 yard max explosive sprints rest 20 sec repeat 5 times rest 1 min then repeat for other set.. is ok?
When doing the 3x2km with 3 min rests, should I be running at a consistent tempo or am I allowed to do several accelerations? I did 4 four accelerations for 1 rep (2 km) but I am not sure if the focus is on progressing my consistent run tempo or just about getting the 2 km done anyway want. Sorry for the confusion
New to this channel and great content. But not sure if i missed it... is this recommended or even doable for beginners?
Depends what you mean by beginner, what age?
Cheers bro much needed and is 50 yards the half way line of the pitch and how fast should it take to complete each sprint and back thanks
Yes 50yards and back. :14-:16s is a good time for a high schooler and above
@@ArmasStrength thanks bro
When doing strength training, super setting the exercises should I after setting one of everything change the variation of the excercise for example first set of rdl super set then do hip thrusts for the next super set
You can BUT when utilizing similar muscle groups it can affect force production and maximizing an individual lift.
how do i include speend,agility work like resistend sprint,saq drills(can i do these in warmup?)
Do all speed work before fitness if done in the same session, another day, or separate them one in the morning and other in the evening. Many ways you can do it.
Hi, I was wondering are you supposed to do all blue or red drills at one session (day of week)? or do you spread out each drill on different days with rest periods in between. In season. Thanks!
One a day
For players that are mostly rec or more competitive and free agents who do mostly solo training. Do you run the program as an offseason program year round or keep it as offseason/in-season?
I would keep into account matches played and going no more than 3 fitness sessions including matches
What is the percentage to reach to be fit
Michael Boyle says in his book that athletes who train slow become slow and we don't need that for any team sports, we need acceleration, deceleration and change of direction in every conditioning drills. Why do you recommend long distance/duration slow speed running like the 2km drill ? Won't that player become slow in the game ?
but when I do the 40 yrd shuttle exercise do I have to alternate once I stop on the left side and once on the right side?? or do I have to do 3 reps stopping to the right and 3 more stopping to the left?
As long as you change direction evenly on both legs you can do it however
What about for gk?
From the study with the Croatian team: "Anaerobic endurance was tested at the beginning and end of the preparation period using a 300-yard shuttle run test (2,19) as a test to measure anaerobic endurance. The test protocol requires measuring and marking reference points that are 25 yards apart on a flat grass surface. During the test the subject must run to the 25-yard mark, touch it with his foot, turn and run back to the start. This is repeated 6 times without stopping."
😂🤝🙏
I am in off season and I want to work my aerobic and anaerobic capacity 3 times a week as the example you showed in the video, my doubts are: While I am working on my aerobic and anaerobic capacity? Can I do gym work? If so, how many times a week? And what can I do to work on strength, hypertrophy, preventives, etc., what is recommended? And what percentage of my 1 RM do I have to work? Thank you Mr. Armas for making this spectacular video very well detailed Greetings from Chile
Watch all of these New to training? Start here! kzhead.info/channel/PLzPF6QwLoe-eHCBMXF3LXFyQoUUPXQR8Q.html
@@ArmasStrength thanks 😉
I have training on Monday, Tuesday, Thursday and the game on Saturday or Sunday. would it be ok if I add 40yrd shuttles on wednesday or 4min x 4 to my individual training?
Definitely. But ask yourself what type of fitness you need and if you can afford to add more change of directional work to training. If you feel team trainings are intense with a lot of small sides games the 4x4 run would probably be better.
what are the weekly specific excercises for submax and maximum strength phase
I go in depth here New to training? Start here! #TeamArmas kzhead.info/channel/PLzPF6QwLoe-eHCBMXF3LXFyQoUUPXQR8Q.html
Hey bro, I want to reassure something. Do I do one aerobic and one anaerobic drill in the same day or on seperate days. Thanks
Separate
Quick question since you’re showing us 3 aerobic drills do we do all 3 in one day through out the week? Or 1 aerobic drill one day than another day a different aerobic and so on through out the week? (During off season)
Look at the schedule example at the end of the video. You only do one in a day.
One aerobic drill per day/ training or combine all aerobic drills in one training and progress that way? thank you!
Only one a day
I’m kind of confused, if i want to do an anaerobic session should i do all three drills back to back in the same day or spread them out throughout the week?
One fitness session a day
Hi coach, is there a vid example of the X4 exercise? I absolute suck at putting them together myself and confused.
I’d say do your best to recreate it doesn’t have to look exactly like mine
@ArmasStrength OK. What about your programs, tho? I want to start the four phases by next month, hopefully, so is there clip examples of the exercises?
@@abdouibrahimdaher3894 yes every exercise contains a video demonstration
Does anyone know are we supposed to do all of the anaerobic drills in one session or do we just pick one per session?
one per session. Look at schedule example I provided
i done 30-15 ift test.Score was 18km/h.(Vift=%120MAS) 18km/h / 3.6=5m/s (i changed km/h m/s) if i want to train my %120 MAS i can design a program like this: 20sec x 5m/s=100meter i'll run 100m within 20 sec and i rest 40 sec. 2x4-5min great workout.(if you wanna train aerobic you can go %80-90 MAS. i mean 5m / 1.2 (because Vift=%120 MAS) = 4.16 it's my %100 MAS . 4.16 x 0.8 =3,33(%80 MAS) i can go 120sec x 3,33=400m you have to run 400m within 2min then 1min rest 3x4
Wtf are u on about, I just run hard with little rest till I puke.
the 40yard shuttle is better to do at the end of my individual session or at the start, or in the mid?
Depends what you want to get out of it. I typically say the end to maximize fitness and let it all out at the end but I see some football/coaches who like to do it at the beginning to test the endurance of the players throughout that footy session. Understand if you do the second option the quality of the session may lower.
Hey which aerobic fitness drill should I do if I play pick up 3 times a week all are around one hour and I train twice per week individually. I obviously do gym work and speed work on top of that. I’m planning on doing two anerobic session and one aerobic session to prepare for my preseason in 10 weeks is that too much? I have trouble picking which aerobic session I should do.
Hard to answer that question without more details. We can go over that in a consultation call.
Ran 12 x 1000 meters with a bunch of cross country skiers yesterday. 90s rest between. Every 1k under 3:50. That is how you get fit!
cross country skiers are insane!
@@ArmasStrength I know lol thought they were joking when they told me 12x1000m lol Felt like a good 90 minutes after though
Do you think about two weeks is enough time to get in shape for the new season?
Depends on your current fitness level and playing level
how would you go about doing progressive overlaod for the first aerobic 4x4 drill? do I increase the distance each week or the sets?
If you do the ball one as long as you keep your heart rate above 90% you’ll be progressing. If you’re running it as a long hard run try and cover more distance each time. Minimum distance to cover is 1km every 4min
@@ArmasStrength Ah okay so for the first 4x4 drill with the cones and the agility ladder - I don't need to increase distance I just need to be above 90% max heart rate. How about if I struggle to sprint at 90% max heart rate for 4 minutes straight? Is it okay to decrease the 4 minutes or the reps at first and then slowly increase it each week from there? or do I just stick to the schedule?
@@parisvinuya2618 it’s not hard to stay above 90% as long as you have a watch and can constantly monitor your heart rate throughout training. To oversimplify: run it hard. Stick to 4 minutes
Hi coach is it fine if i chose the all aerobic drills and seperate it for example i do the "4min x4 w/ for Monday and Tuesday i do the "2min on/1minn off x8 then Wednesday i do the leat drill is it fine?
I’d take a day break in between. Look at schedule example
Ok coach I will do that between the rest day I'm thinking of doing speed/plyo and gym
Hi, do I do all 3 exercises or can I just do one exercise (all 6 sets) per session? Thank you.
There are six exercises make sure you watch the whole video including how to schedule it
lowkey got shin splits from the anaerobic drills bro💀any tips that could help?
Common things that cause shin splits ➡️ an increase of volume or running on pavement. Something I’ve found that helps is by sticking your toes/foot in a kettlebell and doing some ankle circles to strengthen the are with the addition of minimizing some of the causes I mentioned
How can I incorporate speed training and gym in this fitness week schedule?
I would do it on a different day or in the same session as long as it’s the last thing for the session or do one session in the morning and the other in the afternoon. There’s multiple ways to go about this.
I do 2 of aerobic exercises and 2 of anaerobic . How much should I do especially of anaerobic
one exercise per session. Go to 8:41 for schedule example.
@@ArmasStrengthokay , I will do 10,20,30,40 and 4min run I think those 2 are hardest
Actually this is very clear, but how am i gonna manage this with my gym and football training that is the real question, Currently I am working on strength power linear speed and agility. should I stop them or there is a way I can add these too?
You can add these on any day. Can be done after the gym or 6 hours before the gym. Hope that helps.
For the anarobic drills, what should be the tempo? 70%? 90% ? max?
These are submaximal sprints. High but paced intensity.
Hey Coach I'm planning on doing 4 in a week, 2 aerobic and 2 anaerobic. I was wondering if I have to vary the exercises or can I stick to one of each (aerobic and anaerobic) then do it twice? Which would be better?
Variation is always good, but yes, you can repeat it
@@ArmasStrength aight thanks Coach. Keep up the great work!
can you send a link for your off season training
My programs or what exactly
On the side of this training program, Can swimming also be good to improve Cardiovascular fitness ?
Sure but nothing will be better than actual running because that’s what you do in the game
Can you add the drills, describe ? please want to do this to my 15 yr old son that plays MLSNEXT high competitive level
Read the descriptions from the blue and red guide. More info there.
@@ArmasStrength Will do so Thank you
For the drills do we do all of them at once or do we just choose one for the day
Choose one a day. Look at schedule example
What do you recommend for a u8-u9? Cutting down the meters in half?
u8-u9 athletes don’t need extra fitness. They get enough in training and games. I focus on a speed/power/coordination drills in a fun way fit for their age. That will go so much further for their athletic development
Hallo!. How can someone know the Speed of running. The 3015 App ist Not working. And how to know at the Yo-Yo Test?
For the yo-yo you follow the pace of the test
hi i have a question, in the 2km runs x 3, in the 3 minute rest should we do a light jog or walk?
Walk
How fast should I be doing the half grassers to be match fitness?
It’s all about submaximal work. Do you want to spread it hard with a paste you can maintain for all sets. Typically around to 60-75% of top speed range.
this is absolutely brutal. How many times a week?
Schedule and how many times a weeks is in the video.
Hey bro I just did the half gasses 2x with 30 seconds rest. The fastest time I got was 17 seconds and the slowest was 20. Is that good? Is it possible to run half the pitch and back within 14 seconds. Thanks, and should I also increase the reps when I get fitter and fitter? 🔥👍
Below average. First aim to hit 16-17s consistently and go from there
How do I corporate this with gym sessions for pre-season?
Almost any way is good. Just make sure you don’t do fitness first followed by gym if doing them back to back
For the anaerobic i have to choose only one run per session??
one exercise per session. Go to 8:41 for schedule example.
@@ArmasStrength thanks very much
@8:28 *smashes the print screen button*
That’s right 🙌🏼🙌🏼
Preseason is in a week which program should I follow 4x a week 3x or 2x a week in the gym
A week before preseason we taper off I’d go 2x a week. Don’t introduce new exercises.
How can we balance this with strength workouts
Strength 2-3x a week in the off season so it before your fitness session or in the evening if you run in the morning
Hey Abe, the 4min x4 or 2km x3: how is running at 90-95% MHR aerobic training? The paper also says at 3:35 it's anaerobic. Did i get that wrong somehow?
Not sure if I understand your question but only for the 4 x 4 do we hit the 90 to 95% of your max heart rate. I said it twice in the video you are using both energy systems. The ones in the blue favor the aerobic system.
@@ArmasStrength Thanks for your answer! Yeah, i understood the colours, your video is great! I think, i misunderstood the concepts of aerobic & anaerobic. I thought it depends on the MHR if a run is aerobic or anaerobic, but it's also the duration of the run (switch of energy systems), not just the MHR alone.
@@wirsindkrass correct duration is really important! 💪🏼🤝
but the exercises in blue (example) must be done all in a single session or 1 exercise per session?
One exercise. Look at schedule example at end of
Hello, are we supposed to do all these exercises at once, that is, do them all in the same training?
Nope. Look at schedule example
So we do one drill per day and that is all for the day? what else with can add to that day of training :)
Yes one fitness. You can add anything Gym, speed, power, individual training
Do you do all 3 aerobic drills in 1 session?
No, look at schedule example
if i am already fit do i still need to do 1 aerobic training session and 1 anaerobic training session per week? on top of training and matches?
Not necessarily
@@ArmasStrength so if I have a 90 minute match on top of three team training nights how would this fitness plan look like - I am already in the middle of my season and my fitness in a match isn’t the best but it isn’t horrible that I don’t meet the standard
From test , can I pick one and do it or need to do all test
Pick one
Hy! From which age category these trainings can be done?
Typically 14+ You may have to modify for younger players based on level and maturity
Thanks!
What’s your view on daily Zone 2 HR training?
Use them as recovery or light fitness sessions