How I Train In The GYM As A FOOTBALLER

In this video, footballer Oskar Jansson gives a complete breakdown on everything you need to know on how you should train in the gym as a footballer! Concepts like adaptation, progressive overload, weekly splits, CNS and a bunch of other important football x gym-related training things will be discussed!
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⌚ TIMESTAMPS
00:00-00:30 Intro
00:31-01:00 Why Should You Go To The Gym?
01:01-01:17 What Should You Actually Do In The Gym?
01:18-01:55 Step 1: Ask The Right Questions
01:56-02:23 Step 2: Have The Right Focus
02:24-03:02 The Importance of Structure and Having A Plan
03:03-04:38 What To Do First In The Gym?
04:39-05:06 Start Foam-Rolling!
05:07-05:36 Having A Weekly Split
05:37-06:53 Compound Exercises
06:54-07:36 Extended Warm-Up
07:37-07:53 We're All At Different Places
07:54-08:19 Season, Volume & Intensity
08:20-08:51 The First Exercise, Sets & Reps
08:52-09:55 Rep Ranges
09:56-10:18 When To Finish A Set?
10:19-10:40 Progressive Overload & Adaptation
10:41-10:58 Volume & Load
10:59-11:20 Reps-Rest-Reps-Rest
11:21-12:06 Bi-Lateral vs Uni-Lateral
12:07-13:06 Speed-Power-Strength-Endurance
13:07-14:05 Free Weights vs Machines
14:06-14:24 Should You Use Machines?
14:25-14:38 CNS
14:39-15:23 When To Stop The Session?
15:24-15:54 Context, Analysis, Plan, Structure, Action!
15:55-16:30 'PROJECT REBORN'
#football #pro #footballer
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[@sanketkhandagale7828]

I’m watching this video for my future son.

[@Mehradhruv11]

🙌🏻🙌🏻

[@Ballerzzz10]

Wbu

[@thomasdanhiez3089]

Ok

[@aisyahfirdaus4100]

Please make a bodyweight workout video tutorial for soccer players to become more muscular, complete with sets and repetitions

[@pranavbhatia4984]

Needed this Video Man. Thanks❤

[@user-pe3oe6oo5n]

Tnx ❤❤❤

[@NotShadowX2]

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?

[@ektamilankirtanmandali]

CAN YU PLS TELL US ACTUAL ROUTINE MEANS FOR LEGS WHAT ARE THE EXERCISE AND FOR ALL BODY

[@DP_SOCCER]

Nice video 👍

[@oskarxjansson]

Thanks!

[@azozkoora]

I would go soon this week in to gym for athletes but how many days for rest 🏋️‍♂️ #reborn

[@oskarxjansson]

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

[@Footy.9]

Can we see your Weekly schedule? #Reborn

[@KanekiDono]

Hey Oskar , What The Max Weight Should I Lift In The Gym ??

[@oskarxjansson]

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)

[@KanekiDono]

@@oskarxjansson 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

[@brendontembo7990]

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

[@ICL27]

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.

[@oskarxjansson]

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 ⚽️🙌

[@ahlanmalik]

hey oskar, arent you basically offseason at this point. so do you plan training like that for the time being

[@oskarxjansson]

I’m currently in a pre-season phase but with a slightly altered training scheduled due to my goals being slightly different

[@ahlanmalik]

Hey oskar, what do you think about training speed and power not in the gym?

[@oskarxjansson]

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

[@rapha9326]

where are you playing?😊

[@svxz5253]

Hey oskar I’m 14 yo am I still able to go to the gym and do this stuff

[@ecv1065]

i'm 14 and can't go to the gym should I focus on bodyweighted strength THANKS

[@ICL27]

Yes, if you don't have access to a gym doing bodyweight exercises also works.

[@oskarxjansson]

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

[@geomarjavellana9963]

white muscle viber utilize the muscle 15 ,12 ,10,8, 6 reps ..

[@cr7suii1]

I can't go to the gym do u think bodyweight training is enough like push ups , squats,sit ups and plyometrics at home?

[@oskarxjansson]

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.)

[@cr7suii1]

@@oskarxjansson alright thanks for the advice g

[@hudanasir-yi6wq]

how should i train my mental # reborn

[@NikitaPl15]

I would reccomend Athlete Mentaly Academy🎉

[@oskarxjansson]

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 🧠💪

[@DavyBean]

Try watching Sam Martin peak performance

[@Robert-kc2qm]

Isn’t the foam roller usually used after training/games/gym?

[@ToshHarlan13]

It can be used whenever a person is sore, it’s a way to heal and warm up muscles

[@razagul2085]

My weight is 70 kg what the Max weight should I lift in the gym for strength and explosiveness

[@oskarxjansson]

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.

[@pufa7]

How old do I have to be to start going to the gym?

[@oskarxjansson]

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 🙌

[@ipp0ss121]

I am 15 years old is 2 times per week enough?

[@oskarxjansson]

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

[@tariqjama7183]

I thought weightlifiting causes injuries

[@ICL27]

Weightlifting with very heavy weights can cause injuries, he talks about using lighter weights to avoid this.

[@oskarxjansson]

Answered this in episode 6

[@mrbreaker7_extra]

I'm 19 want to become professional but born in India 😢

[@yuvrajbangar568]

Victim card😂

[@xasanqoorey8604]

Never give up bro❤

[@kaunghtetlin8680]

Hey could be worse I'm from Myanmar 🇲🇲