Footballer Gym Workout FULL BODY

Summary

In this video, the trainer guides viewers through a football player full-body workout designed for in-season maintenance. The goal is to maintain strength, power, and prevent injuries without overloading the body. The workout includes a warm-up, squats, supersets such as overhead presses with Romanian deadlifts and pull-ups with Bulgarian split squats, followed by core exercises. The structure is adaptable, allowing substitutions for different exercises. The trainer emphasizes explosive movements for maintaining power, with the target weight at 50-80% of max capacity. This workout is efficient and tailored for athletes aiming to stay in top form during the season.

Takeaways

• 😀 Focus on maintaining strength and power during in-season training to prevent injuries.
• 😀 Start with a 5-10 minute cardio warm-up to raise the heart rate and prepare the muscles for the workout.
• 😀 Squats are the main compound lift to focus on for full-body power and strength maintenance.
• 😀 Perform squats explosively to maintain power, either as back squats or front squats.
• 😀 Incorporate supersets to increase intensity and efficiency, starting with one-arm overhead press and single-leg Romanian deadlifts.
• 😀 The overhead press should be performed explosively to target the shoulders.
• 😀 Single-leg Romanian deadlifts help develop hamstring and glute strength, performed explosively on the way up.
• 😀 For the second superset, combine pull-ups with Bulgarian split squats to work both upper and lower body.
• 😀 Pull-ups should be performed with good form, ensuring full range of motion from down to up.
• 😀 Bulgarian split squats build lower body power and stability, requiring core engagement and controlled movement.
• 😀 Finish with core exercises, such as Russian twists and jackknives, to complete the full-body workout.

Q & A

What is the primary goal of this workout?

The primary goal of this workout is to maintain strength and power during the season, with a focus on preventing injuries. It targets upper body, lower body, and core strength while ensuring overall body maintenance.

What should the intensity of this workout be like?

Since this workout is designed for in-season maintenance, the intensity should be moderate. The goal is to work at 50-80% of your maximum weight, ensuring strength retention without overloading the body.

How long should the warm-up last, and what does it include?

The warm-up should last 5 to 10 minutes, involving cardio exercises of your choice. The purpose is to increase the heart rate and prepare the muscles for the workout.

What are the different squat variations, and why are they recommended?

The two squat variations are back squats and front squats. Back squats focus more on overall strength, while front squats engage the core and quads more intensely. Both are great for maintaining full-body power.

What is a superset, and how is it structured in this workout?

A superset involves performing two exercises back-to-back without rest. In this workout, there are several supersets: one arm overhead press with single leg Romanian deadlifts, and pull-ups with Bulgarian split squats. Each superset is repeated three times.

What are the benefits of the single-leg Romanian deadlift?

The single-leg Romanian deadlift targets the hamstrings and glutes, enhancing lower body strength, stability, and balance. It also helps activate the posterior chain, crucial for football players.

What form should be maintained during pull-ups?

During pull-ups, it’s important to maintain good form by ensuring your body moves through a full range of motion. Lower yourself completely and then pull up explosively to maintain back strength and power.

What is the purpose of Bulgarian split squats in this workout?

Bulgarian split squats are great for improving lower body power and stability. They focus on the quads, hamstrings, and glutes, which are essential for football players’ strength and mobility.

How should the core exercises be structured in this workout?

The core exercises should be selected to target rotational movement and stability. The workout suggests doing three sets of 20 reps, with exercises like Russian twists and jackknife crunches, to strengthen the core.

Can the exercises in this workout be modified?

Yes, the exercises can be modified to suit individual preferences or needs. For example, instead of pull-ups, rows can be performed. The workout is a template that allows for adjustments based on specific goals or equipment availability.