How To Design Your Own Workout Plan | How To Structure Your Weekly Training Split

[@ted2898]

Could you do a weekly split workout plan for soccer players?

[@Krulkroon.Andonios]

Yes pls

[@lionperformance4777]

This guy is so underrated🔥

[@adonisharrison4]

That’s LOVE! I appreciate you

[@alexx94]

If you want you can also make a podcast or episodes where you bring some players you train and talk about these aspects and how it helped them

[@adonisharrison4]

Dam. That’s a dope idea. I just might do somth’n similar to that

[@leroibarrett5]

Hey Adonis! Dawg, I love your page man. I’m a 24 year college student who lifts & plays a lot of basketball. That said, I’m very athletic/bouncy but I’ve sprained my ankle a few times. As I’m getting older I am prioritizing athletic training to not only maintain/improve my athleticism but also for longevity/injury prevention as well. Your page is exactly what I’ve been looking for! I’m currently rehabbing an ankle injury on my stronger foot. I’d say I’m about 70% health without really doing rehab. I’ve Definetly lost some power and range of motion. I have two quick questions for you: A) How often should I do recovery/mobility work for my ankle in a week B) how hard should I go? I’m not a professional athlete, my goal is just to maintain my health/mobility and improve my athleticism the best I can by practically incorporating your routines into my weekly regiment

[@marcominuti5378]

ADONIS, THANK YOU. Crystal clear ❤

[@GeorgesBC]

That’s so useful! Thank you! Hope you do one for vertical jumping too, would appreciate it. Keep up the good work! 🙏🏻

[@ted2898]

Exactly what I needed , thanks Adonis for being a game changer!

[@emiliocampo992]

This is one of the best workouts video. Easy to understand and to apply. Great Job Adonis, saludos from Ecuador

[@adonisharrison4]

Saludos! Thankyou so much! Glad that I can help

[@sebastisn9978]

can follow this during in season, just shorter workouts and less volume

[@baseersultani7658]

Do you think you could show us an example of the friday sprint sessions because thats the bit i dont understand how to train since you said to not focus on conditioning by not sprinting for long amounts of time but also tell us to sprint so if you could post something about it, it would be appreciated in terms of what to do on that day

[@shuuuuuuu4445]

What he’s saying is that you need to take 8-15 sprints, but after every sprint you need to fully recover so that it doesn’t turn into endurance training. So if your breathing really heavy or your legs feel all dead you need to wait and maybe walk around slowly, fully recover and then another sprint so you can really develop that explosives.

[@baseersultani7658]

@@shuuuuuuu4445 oh alr ty

[@melahd6604]

We've talked on TikTok and IG before. I was wondering if you have a full workout for each lower and upper body? (power speed agility balance injury prevention kind of workout? Every other week I do 2 days upper and lower injury prevention/active recovery

[@GabiH6]

Thank you! I am 10 months post-op from ACL reconstruction using a hamstring graft. Do you have any suggestions on trying to balance my heavy weightlifting days with soccer trainings? I still have to work on strength imbalances between legs and i’m finding it hard to balance both the gym and soccer.

[@toscanecoechea5105]

Could you or have you done one of these for increasing balance/stability? Also, how do you coordinate this type of program with your sport? Can you do your sport every day in addition to this training?

[@dajuicce379]

Thank you coach, I would like to do a internship in you gym as a coach one day fr. You the best and all I know about the body of an athlete comes from you.

[@ella.b11]

What days should I do normal cardio? I feel like that is also very important as an athlete

[@samanthahomsy1012]

Hi just wondering how you would structure a workout style like this during in-season for rugby. We typically practice twice a week (Tuesday/Thursday) with games on Saturday. And is there anything different in the program for a forward player?

[@at-focused1962]

Do a football/ soccer weekly split PLEASE?!

[@deso_the_casual]

How do you plan workouts if you’re in season? And how does that affect the quantity? I’m a basketball player about to be in season but I still want to get stronger.

[@alientheengineer]

Great video mate! One question, when or how would you put a cardiovascular session in this program structure? I practice kickboxing and I have to structure strength training for upper and lower body as well as cardiovascular and technical sessions

[@Krulkroon.Andonios]

Can you do a weekly schedule for soccer players including mobility, plyometrics,acceleration,top speed , and vertical jumps and sprint mechanics please.😂

[@pedro.008]

Hello from Brasil Adonis, let me ask, I should repeat the same training for how long for example “every monday same exercise 4 weeks”, or In the same kind of exercise I should change the stimulus every week ?

[@sqrzy9723]

thank you king , but Im training football so is it good to have 2 trainings in one day so gym and football practice

[@troydeeney2615]

I have practice in the evenings, what should I do in the gym at lunch during the day before practice?

[@Maja-uf4fh]

I absolutely love your content, but I'm trying to adapt it to improve my kickboxing program. I haven't seen much on your channel about kickboxing or boxing and I train kickboxing 3x/week, currently trying to improve explosiveness and change of direction, but it's tricky to implement many of the mobility/explosiveness/strength workouts on top of kickboxing and not overtrain (I also run).

[@gustavodjm1045]

Hello, I am a karate athlete, kata modality, and I follow a low day and high day plan, 5 times a week, this plan is available for free from Shea Pierre, I would like to know if you recommend me to follow this plan, or do a different one?

[@Hvaniceday]

Thanks broooo

[@anjanavasist995]

How do you incorporate upper body focused sessions in your training? Rather how many times do you suggest upper body workout? Asking as a non athlete

[@adonisharrison4]

Great question. I personally do 2x a week. As it’s not a major priority of mine. Within those 2 days, I do chest/back, arms/shoulders. So I find 2 days a week is solid.

[@dashingdreww1185]

If I’m practicing dunking would I practice to dunk on one of the training days or the other day

[@sandroterriquez6286]

When we do the strengthen and injury work outs for our ankles , knees and hips 2-3 times a week like you said. Can we still practice (I play soccer) everyday like cone drills, running, ect. ?

[@sandroterriquez6286]

I practice 4-5 days a week

[@adonisharrison4]

Yes most definitely. Keep the ankle/hip work light and you can still practice/sports specific training and you will be fine

[@stephenthakid]

What should I do if I have patellar femoral pain syndrome? (Runner's knee) I want get faster but its already been 4 months and I still feel pain

[@bruhbruh6183]

Are there disadvantages to doing core work everyday?

[@MerKaBahDNA888]

Hey can u create workout development plan and charge for it need a development plan for pro tennis

[@alexmurauer8589]

Very good Video! But when do you train your core then?

[@adonisharrison4]

Thankyou so much. And I’m happy you asked. The core can be trained EVERY session that you train. The core recovers the quickest, therefore it can be trained more than other body parts.

[@erikwiversen667]

Combined with this weekly training schedule, how many upper body/core days do you do?

[@nwokikegabriel9477]

Please can you list exercises we can do in each day

[@ashishnagar6799]

In contrast is it necessary to lift heavy in the first compound exercise

[@adonisharrison4]

That’s a great question. It doesn’t have to be “max capability” but it has to be heavy enough to super charge your neuromuscular system up. So just heavy enough.

[@sebastisn9978]

how do i program this during basketball season

[@prakulkumar8440]

Is this in season or offseason

[@KhalilJellali-m2x]

❤❤

[@Hvaniceday]

Bro can i do mobility work like in the morning like on from monday to friday

[@adonisharrison4]

Yea bro that’s what I actually recommend!

[@Hvaniceday]

@@adonisharrison4 thanks man

[@de_lontekk8019]

Facts I want to train twice a day tho

[@adonisharrison4]

Do yo thing bro

[@juannuno9893]

You should post some wrestling workouts !

[@soccerprocastanedax625]

Upper body workout for soccer players????

[@adonisharrison4]

Already on it for ya. Dropping this week

[@soccerprocastanedax625]

Thanks bro I follow everything for soccer! I’m trying to be faster and stronger 👍thank you

[@mauiroopinia5136]

Workouts for basketball players ??

[@proudmisfit4405]

I am a hip-hop dancer and trying to improve mobility and build a little bit of muscle mass at the moment. i get confused alot how many days

[@adonisharrison4]

So, I currently train a dancer. I have her do active mobility 4 times a week, while also stretching daily. Also, on the days we train legs/explosiveness, we do it about 3x a week

[@s_2v6]

Can you translate the video into Arabic?

[@Keyyyman]

Free game

[@adonisharrison4]

🤝💯

[@mario.15h]

you can help us with a very good program for footballers especially 🙌🏻🦾