How I Train In The GYM As A FOOTBALLER

Summary

El guion del video destaca la importancia de la fuerza para un futbolista moderno, que va más allá de la habilidad técnica y táctica. El entrenamiento de fuerza en el gimnasio mejora la velocidad, la capacidad de salto, la resistencia a lesiones y la capacidad de cambio de dirección. El guion ofrece consejos para estructurar sesiones de entrenamiento, enfocándose en ejercicios compuestos como sentadillas, tiradas y presas, y luego ejercicios unilaterales para mejorar la estabilidad y equilibrio. Se sugiere un enfoque progresivo, comenzando con calentamientos, seguidos de ejercicios de explosividad, potencia, fuerza y resistencia, y finalizando con cardio si se desea.

Takeaways

• 😀 Ser un futbolista moderno requiere más que solo habilidad técnica, conocimiento táctico y resiliencia mental; también se necesita una buena condición física para el fútbol.
• 💪 La fuerza es la base de muchos atributos en el fútbol, como velocidad, capacidad de salto, resistencia a lesiones y habilidad para cambiar de dirección.
• 🏋️‍♂️ Los jugadores de fútbol deben ir al gimnasio para construir su fuerza, lo cual mejora sus otras cualidades físicas.
• 🤔 Antes de ir al gimnasio, es importante reflexionar sobre la propia situación y responder preguntas clave sobre el entrenamiento de fuerza.
• 🏋️‍♀️ La mayoría del entrenamiento en el gimnasio debe centrarse en la parte inferior del cuerpo y el núcleo, pero no se deben descuidar los músculos del tronco superior.
• 📝 Es fundamental tener un plan antes de ir al gimnasio para que las sesiones sean eficientes y estén enfocadadas en los objetivos personales.
• 🔥 Iniciar las sesiones con un buen calentamiento es esencial, incluyendo ejercicios aeróbicos, estiramientos dinámicos y foam rolling.
• 🧘‍♂️ El foam rolling ayuda a liberar los músculos y se recomienda incorporarlo en el régimen de calentamiento.
• 🏋️‍♂️ Los ejercicios compuestos como las sentadillas, los tirantes y la prensa banca son fundamentales para trabajar múltiples grupos musculares a la vez.
• 🔄 La progresión en el entrenamiento se logra mediante la sobrecarga progresiva, aumentando gradualmente la carga o el volumen de los ejercicios.
• 🤸‍♂️ Después de los ejercicios compuestos, se pueden realizar ejercicios unilaterales para mejorar la estabilidad y equilibrio, y corregir desequilibrios musculares.
• 🔄 La estructura de las sesiones debe seguir un orden desde los ejercicios más explosivos hasta los más耐力-based, terminando con cardio si es necesario.
• 📚 Para obtener más ideas y detalles sobre entrenamiento, se recomienda suscribirse al canal y seguir el proyecto 'Reborn', que documenta sesiones de gimnasio y fútbol.

Q & A

¿Por qué es importante ir al gimnasio para un futbolista moderno?

Es importante porque la fuerza es la base de muchos atributos diferentes, como la velocidad en el campo, la capacidad de salto, la resistencia a lesiones y la habilidad para cambiar de dirección. Todo esto proviene de la fuerza, la cual se puede construir de manera efectiva en el gimnasio.

¿Cuáles son las razones principales para que un futbolista realice entrenamiento de fuerza?

Las razones incluyen mejorar la velocidad, el salto, la resistencia a lesiones y la capacidad de cambio de dirección, todos ellos cualidades que se originan en la fuerza.

¿Qué es lo primero que debe hacer un futbolista antes de ir al gimnasio?

Primero debe poner contexto en su propia situación, haciendo preguntas sobre su experiencia en el entrenamiento de fuerza, su disponibilidad para sesiones de gimnasio y si la construcción de fuerza es su prioridad actual.

¿Cuál es el enfoque principal en el gimnasio para un futbolista?

El enfoque principal debe ser en el cuerpo inferior y el núcleo, ya que estos son los músculos que se usan con más frecuencia en el juego y ayudarán a mejorar la fuerza en el campo.

¿Por qué no se debe descuidar el entrenamiento del cuerpo superior en el gimnasio?

No se debe descuidar porque es importante para las luchas físicas y el equilibrio, y es fundamental tener una perspectiva holística y cubrir la mayoría de los grupos musculares para un buen equilibrio.

¿Cómo estructura su propia sesión de gimnasio el hablante del guion?

El hablante estructura su sesión con un plan previo, comenzando siempre con un calentamiento, seguido de ejercicios compuestos, ejercicios unilaterales para mejorar la estabilidad y equilibrio, y luego ejercicios de hipertensión y accesorios, terminando con ejercicios de núcleo o cardio si es necesario.

¿Qué tipo de ejercicios son los compuestos y cómo se relacionan con el entrenamiento de un futbolista?

Los ejercicios compuestos son aquellos que usan casi todos los músculos del cuerpo, como las sentadillas, los muñecas y la prensa de banca. Son importantes para el futbolista porque recuerdan a los músculos y ayudan a mejorar la fuerza y el rendimiento en el campo.

¿Qué es el Overload Progresivo y por qué es importante en el entrenamiento de fuerza?

El Overload Progresivo es la implementación de un estrés más grande en los músculos para forzar un proceso de adaptación en el cuerpo. Es importante porque permite a los músculos fortalecerse y crecer, lo que es esencial para mejorar la fuerza.

¿Cómo se deben realizar las series de ejercicios de fuerza para maximizar el fortalecimiento?

Se deben realizar con un número bajo de repeticiones, generalmente de 1 a 5, con una carga pesada para trabajar la fuerza máxima, y es importante aumentar gradualmente la carga para seguir progresando.

¿Qué es una serie y una repetición en el contexto de un entrenamiento de fuerza?

Una repetición (rep) es la ejecución de un ejercicio específico en una serie. Una serie consiste en un número de repeticiones, por ejemplo, hacer 8 sentadillas en una serie se repite 4 veces, haciendo un total de 32 sentadillas.

¿Qué es un ejercicio unilateral y cómo ayuda en el entrenamiento de un futbolista?

Un ejercicio unilateral es aquel en el que se trabaja un solo miembro del cuerpo a la vez, como la sentadilla búlgara. Ayuda en el entrenamiento de un futbolista al trabajar en la estabilidad y el equilibrio, y también puede ayudar a corregir desequilibrios musculares.

¿Por qué es recomendable hacer ejercicios de hipertensión después de los ejercicios compuestos?

Los ejercicios de hipertensión, como la prensa de piernas, permiten aislar y trabajar más en los músculos, ya que no se requiere el equilibrio que se necesita en los ejercicios compuestos. Esto permite más trabajo en los músculos sin agotar el sistema nervioso central.

¿Qué es el Project Reborn y cómo puede ayudar a un futbolista en su entrenamiento?

El Project Reborn es un proyecto en el que el hablante documenta todas sus sesiones de gimnasio y de fútbol, explicando las razones detrás de sus ejercicios y tácticas. Puede ayudar a un futbolista a aprender y aplicar técnicas específicas para mejorar su rendimiento.

Outlines

00:00

🏈 Importancia del entrenamiento de fuerza para futbolistas

El primer párrafo enfatiza la importancia del entrenamiento de fuerza para los futbolistas modernos, más allá de la habilidad técnica y mental. Se discute cómo la fuerza es la base para la velocidad, capacidad de salto, resistencia a lesiones y cambios de dirección en el campo. El hablante comparte su experiencia de diez años en entrenamiento específico para el fútbol y sugiere que la mayoría de los jugadores no saben qué hacer en el gimnasio, pero enfatiza que es simple si se comprenden los principios básicos. Se sugiere que los jugadores evalúen su situación actual y prioricen el entrenamiento de fuerza en el gimnasio según sus necesidades y objetivos.

05:02

💪 Estructura de las sesiones de entrenamiento en el gimnasio

En el segundo párrafo, se describe cómo estructurar las sesiones de entrenamiento en el gimnasio, destacando la importancia de tener un plan antes de cada sesión. Se sugiere que el enfoque principal debe ser el entrenamiento de la parte inferior del cuerpo y el núcleo, aunque también se debe prestar atención al entrenamiento del tronco superior. Se detalla el proceso de calentamiento, que incluye ciclismo estático, caminata en la cinta rodante, estiramientos dinámicos y foam rolling. Además, se enfatiza la importancia de comenzar con ejercicios compuestos, como las sentadillas, los sentadillas con barra y los press de banca, y de trabajar la técnica antes de aumentar la carga.

10:04

🔁 Progresividad y variedad en el entrenamiento de fuerza

El tercer párrafo se centra en la progresividad en el entrenamiento de fuerza y cómo ajustar la carga y el volumen según la temporada y los objetivos personales. Se discute el concepto de sobrecarga progresiva y la importancia de adaptar el entrenamiento para fomentar el fortalecimiento. Se sugiere trabajar en diferentes rangos de repeticiones para lograr diferentes resultados y se da un ejemplo de cómo se estructuran las series de sentadillas, desde los calentamientos hasta los series funcionales. También se menciona la importancia de incluir ejercicios unilaterales para mejorar la estabilidad y equilibrio, y se sugiere alternar ejercicios compuestos con ejercicios aislados para trabajar en la fuerza y el volumen.

15:05

🏋️‍♂️ Conclusión y recomendaciones para el entrenamiento de futbolistas

En el último párrafo, se resumen las lecciones clave del video y se ofrecen recomendaciones para los espectadores. Se enfatiza la importancia de entender el propósito del entrenamiento en el gimnasio, analizar las fortalezas y debilidades, y planificar en consecuencia. Se sugiere que el entrenamiento se organice en función de la velocidad, el poder, la fuerza y la resistencia, y se pueden terminar las sesiones con cardio si se desea. El hablante promueve su proyecto 'Project Reborn', donde documenta sus sesiones de entrenamiento y ofrece más ideas y consejos para futbolistas en su camino a mejorar su rendimiento.

Keywords

💡Futbolista moderno

Un 'futbolista moderno' es aquel que combina habilidades técnicas, conocimiento táctico y resiliencia mental con una buena condición física. En el vídeo, se enfatiza que más allá de las habilidades en el campo, un futbolista debe trabajar en su físico para mejorar su rendimiento, lo cual es parte fundamental de su entrenamiento.

💡Condición física

La 'condición física' se refiere a la preparación física requerida para realizar actividades deportivas a un nivel óptimo. El script destaca que un buen físico es esencial en el fútbol, no solo para soportar el juego sino también para prevenir lesiones y mejorar la capacidad de cambio de dirección y salto.

💡Ejercicios específicos

Los 'ejercicios específicos' son aquellos diseñados para mejorar habilidades en un deporte en particular. En el contexto del vídeo, se sugiere que los ejercicios en el gimnasio deben ser específicos para el fútbol, trabajando en la fuerza y resistencia de los músculos utilizados con mayor frecuencia en el juego.

💡Fuerza

La 'fuerza' es la base para muchos atributos deportivos, como la velocidad, la capacidad de salto y la resistencia a lesiones. El vídeo explica que el entrenamiento de fuerza en el gimnasio es esencial para mejorar estas cualidades y, por ende, el rendimiento en el campo.

💡Ejercicios compuestos

Los 'ejercicios compuestos' son aquellos que involucran múltiples grupos musculares a la vez. Ejemplos dados en el script incluyen la sentadilla, el tirón y la prensa de banca, que son fundamentales para trabajar la fuerza y el equilibrio en el entrenamiento de un futbolista.

💡Ejercicios unilaterales

Los 'ejercicios unilaterales' se centran en el trabajo de un solo miembro del cuerpo a la vez, como el 'squad búlgaro' mencionado en el script. Estos ejercicios ayudan a mejorar la estabilidad y el equilibrio, y pueden corregir desequilibrios musculares.

💡Sesiones de entrenamiento

Las 'sesiones de entrenamiento' se refieren a las rutinas específicas que un atleta sigue en el gimnasio. El vídeo describe cómo estructurar estas sesiones, desde el calentamiento hasta el trabajo de fuerza, potencia, velocidad y resistencia, adaptadas a las necesidades y objetivos del futbolista.

💡Calentamiento

El 'calentamiento' es una parte crucial del entrenamiento que prepara al cuerpo para una actividad más intensa. En el script, se describe un calentamiento que incluye ciclismo estático, correr en la cinta y estiramientos dinámicos, para evitar lesiones y maximizar el rendimiento en las sesiones de fuerza.

💡Progresión

La 'progresión' en el entrenamiento se refiere a aumentar gradualmente la intensidad o volumen de los ejercicios para superar los límites actuales y promover el crecimiento muscular y la fuerza. El vídeo enfatiza la importancia de la 'sobrecarga progresiva' para el desarrollo de la fuerza en el gimnasio.

💡Ejercicios de estabilidad

Los 'ejercicios de estabilidad' son aquellos que fomentan el equilibrio y la fuerza en el cuerpo, como el 'squad búlgaro'. El script resalta su importancia para el fútbol, donde la habilidad de mantener el equilibrio es crucial durante el juego.

💡Ejercicios de resistencia

Los 'ejercicios de resistencia', como la prensa de piernas o la extensión de piernas, aíslan y trabajan en los músculos específicos, permitiendo un mayor volumen de trabajo sin agotar el sistema nervioso central, como se menciona en el script para la programación de entrenamiento fuera de temporada.

Highlights

Being a modern-day footballer requires more than technical skill, including tactical knowledge, mental resilience, and a strong physique.

Strength is fundamental to various attributes like speed, jumping ability, injury resilience, and directional change.

Many footballers are unsure about what to do at the gym due to the overwhelming number of exercises available.

Understanding basic principles simplifies gym training for footballers.

Contextualizing one's situation with questions about strength training experience and priorities is essential for gym planning.

The majority of gym focus for footballers should be on the lower body and core due to their frequent use in the game.

Upper body exercises are also important for physical duels and balance.

Having a plan before going to the gym increases efficiency and ensures targeted training.

A proper warm-up routine is crucial before starting gym exercises to prevent injuries and prepare the body.

Dynamic stretches and exercises, along with foam rolling, are part of a comprehensive warm-up.

Sessions should be structured to avoid doing everything at once, focusing on different body parts throughout the week.

Compound exercises like squats, deadlifts, and bench press are recommended for beginners due to their holistic muscle engagement.

Technique is crucial in exercises and should be practiced before increasing weights.

Progressive overload is necessary for sparking adaptation and getting stronger.

Volume refers to the total amount of reps and sets done in a session, which can be adjusted based on the season and goals.

Unilateral exercises like Bulgarian split squats improve stability and balance while addressing muscle imbalances.

Isolation exercises like leg press allow for more muscle work without the balance demands of compound exercises.

The order of exercises should be from most explosive to most endurance-based to maximize athletic performance.

Core exercises and accessory lifts can be added after major compound exercises to focus on isolated muscles.

Endurance work or cardio can be included at the end of a session if desired.

Takeaways include applying context to gym training, analyzing strengths and weaknesses, and following a structured order of exercises.

Transcripts

being a modern-day footballer requires a

lot more than just being technically

skillful on the ball tactically

knowledgeable or mentally resilient it

also requires a great football physique

and that physique is something that you

build up on the pitch but also in the

gym I've been doing football specific

strength work for the past 10 years and

today I will talk about how I think like

a footballer in the gym how I structure

my sessions and also I would talk you

through some basic exercises that you

can do right away let's begin

so as footballers why do we actually

have to go to the gym there's a few

reasons one reason and really the

biggest reason of them all is that

strength is the foundation of a lot of

different attributes like your speed on

the pitch your jumping ability your

injury resilience your ability to change

direction all of those qualities stems

from your strength and the gym is the

place where we most effectively can

build our strength and because of that

also enhance our other other physical

qualities fortunately a lot of players

don't really know what to do once they

actually go to the gym and I can totally

understand this because there's so much

things out there today and so many

exercises and it's really hard to know

what to actually do once you get there

but in reality it's really simple if you

know the basic principles of it so the

first and really vital step is to put

some context into your own situation ask

yourself questions like how long have I

been doing strength training what H am I

how many sessions can I get into a week

is building strength and the gym my

priority as a footballer right now all

of these questions will get you closer

to an answer of how often you should go

to the gym and how much you want to

prioritize it once you have a better

idea of what you actually want to do

with the gym and how much you want to

prioritize it then it's about okay what

should I do when I get to the gym as

footballers the majority of the focus in

the gym should be put on our lower body

body and our core because these are the

muscles that we use most frequently in

the game and those are the muscles that

will help you if being stronger that

will help you out on the pitch but you

also shouldn't neglect your upper body

because it's important in physical

jewels and for balance reasons it's

important to have a holistic perspective

and cover the majority of all your

muscle groups to get a good balance how

do I structure my own gym sessions so

this have changed during the course of

the 10 years that I've really been doing

strength training and for the past 5

years when I really started to take the

gym more seriously since then 90% of the

time I have some type of Plan before I

go to the gym this way it makes it way

more efficient than just going there and

then starting to figure out things along

the way but if I have a plan of okay

these are the exercises that I want to

tackle in this session then I do them to

the best of my ability and then I head

out and then I know that I'm done and I

have done the things things that I

planned beforehand and that I know will

help me the most so what I always like

to do is always start up with warm-up

even though the gym isn't as explosive

and as intense as playing football is

it's still really important to get into

the habit of getting a good warmup in

before you start the exercises so what

does my warm-up consist of I usually

like to start off with some biking

either on a stationary bike or a leg

bike as I like to call them I usually

bike for about 5 to 10 minutes depending

on how I feel for the day if I feel

stiff or if I feel like I just need an

extended warmup I may go for 10 minutes

instead of five then straight after the

biking I want to ramp up the intensity a

bit so I head for the treadmill and go

for a jog SL a run for about 5 to 10

minutes as well and here I like to start

off at around 8 km per hour and then as

I go along these 5 to 10 minutes I ramp

up the speed so that at the end of these

5 or 10 minutes I'm feeling pretty warm

in my body I got my heart rate up and

I'm ready to head into the session now I

continue my warmup with some dynamic

stretches and some Dynamic exercises I

have about six exercises that I do two

or three for the upper body then for the

lower body I have about four or five

exercises that covers the majority of

the lower body muscle groups that I will

use in the session after that I go for

some foam rolling and also here

depending on how I feel if I feel pretty

stiff or tired I may go for a bit longer

but around 5 to 10 minutes here as well

where I try to go through the entire

body from my upper back down to my

calves foam rolling is a great way to

loosen up your muscles and if you aren't

foam rolling already I highly suggest

you get a foam roller or you head to the

gym to use a foam roller it's kind of a

self massage or myofascial release as

it's also called but if you're not foam

rolling already I highly suggest you get

into the habit of start doing that

because that will help you massively in

the long run after the biking the jog on

the treadmill the foam rolling and the

dynamic exercises I feel pretty good to

start a session and then what I usually

like to do is to split my sessions up

during the course of a week so I don't

want to do everything all at once so one

session may just be lower body and focus

on the lower body and maybe some core

exercises one session may just be the

upper body and also some core and

sometimes I may even opt for a full body

session where I go through the whole

body but I won't spend so much time on

each body part as I maybe do in a lower

body or an upper body focus session so

if you're new to the gym and you don't

really know what exercises to do I

highly suggest that you start with the

three compound exercises and those are

squats deadlifts and bench press

compound exercises means that you're

using almost all of your body's muscles

in this exercise so for a back squat

you're not just isolating one muscle

group in your legs you're using the

entirety of your legs you're also using

your core to stabilize your body to hold

the weight up so it's an exercise that

recruits a lot of muscle groups and

that's why it's called compound exercise

the same goes with the deadlift where

it's a different type of movement but

you're also recruiting many different

muscle groups the bch Press is more of a

compound exercise for the upper body

where you use almost entirety of your

upper body your shoulders your chest

your arms to actually lift the weight up

and also if you haven't done these

exercises before just start off by

training your Technique in the exercises

watch videos on how you should actually

do a back Squad listen to the advice try

to film yourself to see if you're doing

the exercise in the correct Manner and

then over time as you get better and

better and more comfortable in these

exercises you can start ramping up the

weights so I always like to start off

with one of these compound exercises so

straight after warmup I make may head

into a back squat and here I also like

to continue the warmup but in the

exercise so I usually do two or three

warm-up sets depending on how hard I

will hit this exercise so for back

squats I just do some body weight squats

for 10 to 15 reps I rest for a bit and

then I take the bar and I do 8 to 10

reps with 20 kilos just a bar to keep

warming up and to keep priming my

muscles for for the weight they're about

to lift then I may go for 6 to eight

wraps of 40 kilos and then I may do some

at 60 kilos as well and all these rates

they will differ depending on where you

are in your journey you may not throw on

60 kilos during your warm-up sets and

that's totally okay because you're not

there yet in your journey your warm-up

set may just consist of doing 10 body

weight squats followed by five reps of

just doing squats with with the bar and

here once we start getting to the

strength exercises it's important to put

some context into it as well into your

planning and into what you actually do

in the gym so if I'm in season I will

not go for four sets of heavy squats I

may go for two or three and I may lower

the weights but if I'm in the offseason

I can raise the volume so I will go for

more sets and more reps compared to what

I do in season then we get into the

working sets and now we're really going

to start the strength training so for

instance I may start off with a back

Squad as I said so in the gym if if you

don't know we have sets and we have reps

a rep is short for repetition and that

is how many times you do a specific

exercise in one set so I may go for

eight squats in one set and I may go for

four sets that means I do eight squats

four times which is 32 squats in total

and then we have something called rep

ranges and the rep ranges are where we

operate so sometimes you may focus on on

low repetitions but with a high weight

and working in different rep ranges

leads to different results overall

whatever rep range you work in you will

get stronger and your muscles will get

bigger but there are rep ranges

depending on what your current goals are

that are more efficient than the others

if you want to work your max strength

you may want to keep the Reps low so

head for one to five reps let's say with

a really heavy weight and the higher you

go with the Reps the more you start

going into some kind of endurance

training and working your muscles on

their fatigue so if I go for 15 reps I

won't be able to do that with a really

heavy weight so then I will have to

lower the weight and then I will focus

more on working my muscles under fatigue

and it depends on what your goals are

but usually when you want to get

stronger you want to keep the Reps

fairly low one up to I'd say a maximum

of eight reps but this totally depends

on what you're doing and then work in

that rep rep range and what you want to

do is that that you want to finish off

your set within that rep range and if

you can go higher then you usually have

too low of a weight and you may have to

raise the weight slightly to be able to

progress because when you want to get

stronger what you want to do is that you

want to spark some adaptation and to be

able to spark an adaptation process

within your body you have to implement

something that is called Progressive

overload I talk about this in one of my

videos and I highly suggest to go watch

that one because it teaches you some

really valuable principles about

training overall you can watch that up

here after you're done with this video

and I highly suggest you go watch that

so now for instance in the off seon I

may raise the volume and a volume refers

to the overall amount of reps and sets

that you do so I may go for three or

four sets of 8 to 12 reps of squats and

then I have a rest period in between to

let my muscle rest up before I tackle

the next set so I go for eight reps of

squats I have a rest for two to three

minutes and then I go for another eight

rest for two to three minutes and then

do that three or four times then I move

on to the next exercise and what I like

to do here after having hit a compound

exercise like a squad or a bench press

or a deadlift I will go into something

that is called a unilateral exercise a

squad or a deadlift or a bench press if

you're doing them with a barbell they're

all bilateral exercises

in a bilateral exercise you use both

legs or both arms at the same time in a

unilateral exercise you're just working

one leg at a time or one arm at a time

depending on what exercise you do so I

may head into something like a Bulgarian

split Squad where I put my leg up on a

bench and then I work one leg at one

time and the benefit of doing a

unilateral exercise is that it will work

on your stability and your balance while

also working the muscle at the same time

and also if you have any imbalance

balances within your legs or in your

arms that will even itself out over time

as you continue to do the strength

training so in terms of structure what

you want to do is you want to start off

with the most explosive exercises so if

you intend to do some jumps or some

Sprints or anything that requires your

muscles to act in an explosive way you

want to put them first into session

because they're the most demanding on

your body and you want your body to be

at its peak once you do these once you

decide to go for these exercises then

after you have done speed related work

you want to go for the power workor this

can also be jumps it can be uh doing a

back Squad but with maybe less weight

but you're doing it in a more explosive

way and then you want to go for the

strength work and finally the endurance

work so you can split it up into speed

power strength and endurance and that's

the order that you want to do those

exercises so you always start off with

the most explosive exercises first and

then you finish off with the most

endurance-based exercises in the end so

after I've done a squad which is a

bilateral compound exercise I have done

a unilateral exercise for my legs or my

upper body to work on my stability my

balance and to even out imbalances that

I may have and then for the third

exercise I may jump into something like

a leg press what I do in a back squad or

a Bulgarian split Squad is that I'm

using my entire body I'm working my

balance at the same time as I'm working

my legs but in a leg press I'm isolating

the legs because I don't have to do the

balance work this is why you can take a

lot more weight in a leg press than you

can in a back squat for example in

something like a leg press you can

really take advantage of the fact that

you don't have to balance the weight

that you're trying to lift so for

example in the first exercise the back

Squad and the second one the Bulgarian

split Squad then you have to make up for

it with a balance and that is really

really good when you want to train for

something like a sport like football

where you want to be able to use your

muscles and your strength in an athletic

way but there is also a time and a place

where you can take advantage of

exercises like a leg press or a leg

extension because then you're able to do

more work on the muscle if you want to

because you're isolating that muscle in

itself and it doesn't take such a toll

on your entire body as a back squat does

because doing 12 sets of a back squat

will be really t ing on your central

nervous system and that's when you can

take advantage of something like leg

press where you can get more work on

your legs but not be so taxing on your

CNS after having done three or four

bigger exercises like a back Squad a

split Squad leg press and maybe a leg

extension then I may head into some core

exercises or some accessory lifts that

are more focused on isolated muscles and

as I said will not be as taxing on your

CNS as something like a back Squad but

it also depends on how much work I want

to do I may stop the session after these

three or four exercises and then I'm

done for that particular day depends on

how much I want to do and it also

depends on what goals you have then at

the end of the session if I want to get

some endurance work in I may opt for

some cardio on the bike or on the

treadmill as well but usually I just

stretch and do some foam rolling and

then I'm done for that session so what

are some takeaways that you can take

with you from this video is that you

want to apply context on why you're

actually going to the gym you need to

analyze your strength and weaknesses and

then make a plan to be able to work on

those and then once you're in the gym

work from speed power strength and

endurance in the order that you put the

exercises and then if you want finish

off with some cardio if you want more

ideas on what exercise you can do or

ideas you can Implement I highly suggest

that you subscribe to the channel I'm

currently running a project of my own

called project Reborn and it's something

that every aspiring footballer should be

here to see and to take part of themsel

I talk more about product reborn in

detail in the very first episode that

you can watch up there and in this

project I'm documenting all my gym

sessions all my football sessions and

talk through why I do what I actually do

I hope you managed to learn something

from this video but that's it for this

time take care and I'll see you in the

next one

bye