The Best Soccer/Football Specific Gym Routine

[@rawkingkong]

I'm starting to help my GFs younger brother at the gym. He plays soccer (football). Do you think he would benefit from barbell squats and other compound lifts to get his overall strength up? Or should I focus more on movement based exercise like you show in the video. Any help would be appreciated 🙏 Great vid

[@NonstopProgress]

So yeah the video actually shows the structure of what the gym session should look like, even for him, and you add the compound strength exercises at the beginning and contrast it with a power exercises afterwards. For example: Barbell Back Squats x5 reps (choose a weight that is challenging for 5 reps) then followed by Bodyweight Squat Jumps x5 reps then followed by Weighted Squat Jumps x5 (holding 10 Ib dumbbell in each arm) - it creates a complex contrast. You can do this for other muscle groups such as Barbell Bench Press followed by clap push ups, etc!

[@rawkingkong]

@@NonstopProgress that makes complete sense. Thank you for the detailed reply!

[@NonstopProgress]

@@rawkingkong Definitely.

[@rightfootie5895]

Thanks a lot man, i have been using this since 3 weeks maybe and i actually feel hell a lot stronger than I was in the start

[@NonstopProgress]

Love to hear that man. Keep crushing it.

[@abdiwahidomarjama3320]

thank god you gave out direct excirse, set and reps to simplify rather then just reading things. great work!!

[@agarwal38]

Amazing content. Super helpful to see someone who can translate the new age training research into tangible recommendations at a high physical level

[@TriformanceSportsTraining]

Great work! Many footballers will benefit from this, keep the content coming. 🙌

[@NonstopProgress]

Thanks boss!!

[@xv3262]

Love it you. Class as always

[@NonstopProgress]

Thanks man!!

[@gustavokamiche1063]

Great workout I totally felt it hit legs in a explosive way ⚽️⚽️⚽️⚽️⚽️

[@NonstopProgress]

Great to hear!

[@Haha-123]

Watched without sound….. imagine me jumping around like that at planet fitness lmao😂

[@xhyphon4933]

who cares what people think. youre doing it to become a better player and thats all that matters

[@noahpittmansoccerhighlights]

Hey bro I love the content. I was wondering what brand/shirt that is.

[@arnoldkiptiness5371]

Great vid

[@mehdisnoussi7910]

Great 👍 contains

[@majestic85]

Can you do a follow along vid ? And how often should be done !!

[@NonstopProgress]

Definitely man, that is a great idea. You can mix and match exercises -- the contrast is basically just the same movement resisted then followed by an unresisted power exercise. Like a barbell squat then a bodyweight squat jump right after, and etc. I recommend once a week upper body, and then a lighter upper body one later on in the week if you are in-season. Twice a week in total if you are in-season. You might be able to push it to 3 times a week in the off-season!

[@Alfonso_Valdi_]

Amazing Content. I am 16 years old and I love playing soccer. This season I am going to start going to the Gym 3/4 days a week. I would like to know which part of my body focusing each day. For ex. First day Legs, second upper body, third stamina, I don’t really know. What would you recommend me? Cheers

[@NonstopProgress]

Yeah man! We actually have a training app that gives you all of the gym/training sessions and organizes them into a schedule for you -- if you'd be interested in joining I can definitely send over the link to check it out!

[@omarhassan1222]

This is more explosive work how would u do stuff like this with weight training such as push pull legs

[@xxdollarplayzxx6089]

Should this look like the workout? Strength/Power Goblet squats (5 reps) 10kg BW Split Squat jumps (4 reps EL) Weighted Split squats (4 reps EL) 6kg Broad jumps (4 reps) BW SL RDL (6 reps EL) 10kg Core/Stability Plank bird dog (8 reps ES) V up (12 reps) Injury Prevention Wall sit (1 minute) Copenhagen (15s ES) Repeat 4x (2min rest)

[@xxdollarplayzxx6089]

Or do i do it like this? Strength/Power Goblet squats (5 reps) 10kg BW Split Squat jumps (4 reps EL) Weighted Split squats (4 reps EL) 6kg Broad jumps (4 reps) BW SL RDL (6 reps EL) 10kg repeat 4 times Core/Stability Plank bird dog (8 reps ES) V up (12 reps) Injury Prevention Wall sit (1 minute) Copenhagen (15s ES) repeat 3 times

[@NonstopProgress]

Yes that works! And you can use bulgarian split squats for the first exercise in the strength/power circuit too.

[@LBH12]

​@@NonstopProgressDo you repeat the Strength/Power round 4× before starting the Core/Stability and injury prevention rounds?

[@LBH12]

​@@NonstopProgressor is it one big cycle but rest in between rounds

[@NonstopProgress]

@@LBH12 Rest in between rounds, and theres like a 10-15 second rest between each exercise to allow the post activation potentiation set in!

[@mofliw6933]

I have a question how can I do progressive overload to increase my strength overtime with this workout, like how and when do I increase my reps, sets, and weights if I do this workout twice per week all in-season? Also great video!

[@NonstopProgress]

I recommend doing this once per week in-season. I think by adding additional rounds of the circuit will allow you to progress. The reps should stay around the same, but you can increase both the weight and increase the rounds. I am actually about to post an updated version of this video showing an even better way to go about this - it will go live in the next day or so!

[@mofliw6933]

@@NonstopProgress thank you so much I really appreciate!

[@NonstopProgress]

@@mofliw6933 Definitely!

[@omarhassan1222]

What type of gym is that i need to fimd a gym like that

[@NonstopProgress]

It's Lifetime Fitness I think

[@toasterman1457]

So this is for lower body? If yes then what would be a good upper body workout?

[@NonstopProgress]

I will have one here soon!

[@lucasvelevski1328]

Amazing workout but what about upper body?

[@NonstopProgress]

You can do the same structure for upper body too!!

[@NonstopProgress]

Typically alternating between lower body and upper body focused days

[@Oscar-mk9pv]

What about upper body

[@ximena1n818]

Do you have an upper body workout also💪?

[@NonstopProgress]

Definitely. Coming soon!

[@BlackZetsu54109]

How often is this workout done

[@morganbell1543]

Hello Mate. So these two circuits are broken into blocks ? For example Like a 2 week block or longer. So I would do the strength and power circuit (lower body) once a week along with an upper body one structured like this for 2 weeks then I would go and do the injury prevention work for another 2 week block. Is that correct ? Thanks top video as well 👍🏻

[@NonstopProgress]

So it's the workout that it structured in 2 separate blocks as a part of one complete workout (not by weeks or anything like that). You'd complete the exercises in the first block back-to-back with no rest in between each exercise and the rest at the end of the block once you've gone through all the exercises (known as a circuit). The weekly scheduling of these gym routines would likely be twice per week if you can handle it. These workouts put a lot more strain on your body compared to typically gym sessions.

[@alialsarory5453]

It's ok if i do this in in - session?

[@NonstopProgress]

Yes, once to twice per week - but keep the sessions a couple days away from your games because they take a lot out of you (you will be sore if you don't space them out enough).

[@xxdollarplayzxx6089]

Should we do this in season or off season?

[@NonstopProgress]

This can be done during both. Be sure to do this far away from your games -- you want to make sure you are peaking on match days.

[@xxdollarplayzxx6089]

@@NonstopProgress I do this on a monday and a wednesday is that ok?

[@NonstopProgress]

@@xxdollarplayzxx6089 That works perfect, but this specific routine is just an example, the principle of contrast training can be used with many different exercises

[@xxdollarplayzxx6089]

@@NonstopProgress It’s an excellent workout man i’m already done my first set i’m resting. Thanks man means a lot ❤️🙌🏼

[@NonstopProgress]

@@xxdollarplayzxx6089 Definitely man. Do it with the weighted bulgarian split squat variation.

[@deanmccarthy3067]

How long does it take to complete all sets?

[@NonstopProgress]

Roughly 40-50 minutes!

[@Electro_Diogo]

Tried this workout for the first time today. Is it normal that walking feels weird after this workout and that the muscles feel weak afterwards? Did I do the exercises wrong or is that part of the recovery?

[@benitocheeto.shames]

Your good bro that means ur doing it right

[@NonstopProgress]

Yeah that is just the fatigue from your body (completely normal). If you are in actual pain, then that is not normal.

[@Electro_Diogo]

Yeah it's been two days and I still have pain in my legs. I think I should have done less rounds.

[@NonstopProgress]

@@Electro_Diogo Soreness? Or actual sharp pain? This workout structure is going to make you sore because it puts a heavy toll on your body, but the benefits of it are fantastic.

[@Electro_Diogo]

@@NonstopProgress I would say Soreness. But I don’t really know the difference. Because I never had such hard Soreness for such a long period of time. Because normal Movements (like going down or upstairs) cause pain in my leg and walking still feels weird. I just wanted to know if its normal because I do want to get the benefits.

[@nicoloarchetta2866]

Do I rest after 1 round or after the 4 rounds

[@NonstopProgress]

After 1 round

[@adriandaloisio3729]

If I am trying to get faster should I do more weight less reps or less weight with more reps?

[@NonstopProgress]

More weight, less reps to build strength for speed!

[@adriandaloisio3729]

W vid

[@NonstopProgress]

Appreciate that brother!

[@zakariaberkane1913]

I want to ask you

[@NonstopProgress]

Ask me what?