Abraham Armas, MS, CSCS

Abraham Armas, MS, CSCS Master's of Science: Strength and Conditioning
Certified Strength and Conditioning Coach
Sport Specific Performance Training
Peronal Training
Online Training

12/01/2021

#1 exercise for footballers is max velocity sprints. Nothing will stress the body to the degree like this exercise on top of being very specific and applicable to your game.⚽️💪🏼

We’ve just started a new phase where I’ll be exposing him to 30-50m sprints. As I rewatch this videos I’m already seeing a few things I can change. ♻️📈

Footballers are not track athletes and you don’t need to spend a whole session hammering technique (you can micro dose this in warm ups) but you can definitely implement some track cues. 🏃💨

Jimmy is new to training and doesn’t know what program to buy. His friends tell him that they got really strong followin...
11/30/2021

Jimmy is new to training and doesn’t know what program to buy. His friends tell him that they got really strong following a push pull legs training split.

What Jimmy doesn’t know is their friends hit a plateau after six months of training and got only a little faster. 📊

Don’t be like Jimmy’s friends. What is the end goal for the gym, to get as strong as possible or to become a better footballer? ⚽️📈 Read that question again and think about what I am asking.

Programs need a combination of strength, speed, power, knee/ankle/hip health that actually transfers to the pitch.

Don’t do the most amount of work. Do the least that will get you the biggest results. 🧨🧨

Here is some data you can use to compare yourself to professional footballers in Spain, Norway, and Brazil.Jumps:37.5cm ...
11/27/2021

Here is some data you can use to compare yourself to professional footballers in Spain, Norway, and Brazil.
Jumps:
37.5cm = 14.6 inches
40cm = 15.7 inches

I’m going to be honest as I was converting cm to inches I was surprised how low the numbers were.

Remember this is from 4 different studies which I got the lowest average and highest average and the most common (mode) jumó numbers. You can look at the studies too.

Assuming this is accurate why do you think footballers jump under 2 feet yet their speed is arguably pretty decent at these levels.

I would like to see how EPL players compare but it’s hard finding data like that. I’m going to keep digging.

If you’re a coach that works with professional athletes and have data you can share please let me know thank you.

Programs 40%off until Sunday.

11/25/2021

The biggest sale I will have all year don’t miss out! 40% off all programs ends Sunday. Let me know if you have any questions 💪🏼🔥

It’s okay if you’re the only one doing the necessary workouts for better performance. However, it’ll be even better when...
11/24/2021

It’s okay if you’re the only one doing the necessary workouts for better performance. However, it’ll be even better when all your teammates are eating and winning. Put them on something good. All programs 40% off this week only.

11/22/2021

Great drill for getting the athlete into a quick change of directional position. Shuffles are great but b boring will get you to that position that a crossover.

A crossover is just a “fake” sprint in a small space. I like to cue it by telling my players to sprint to the cone and at the last second “sike” and come back to your start position.

Defensive Players ⬇️
Practice this to be able to move and react quick when going up against a an attacker to steal the ball.

Attacking Players ⬇️
Master this to change direction quickly when dribbling the ball and moving off the ball to get rid of defenders shadowing you.

Don’t miss out on my Black Friday sale all next week. The Ultimate Footballer Programs are all updated. These are the ch...
11/21/2021

Don’t miss out on my Black Friday sale all next week.

The Ultimate Footballer Programs are all updated. These are the changes I made to help you better develop ⬇️

-Changed from 4x to 3x a week
-Changed exercises (limited)
-New videos
-Springy and healthy feet/ankles
-Knee health
-Took away percentage and now doing Rate of perceived exertion

Overall I made these changes with you in mind. I wouldn’t change anything if I didn’t think it could make you better. The programs were good but now they’re 100x better. Let’s get it 🧨🧨

If you can manage all these things you are one step closer to maximize your potential. 🦾🔥You can check oh my latest YT v...
11/20/2021

If you can manage all these things you are one step closer to maximize your potential. 🦾🔥

You can check oh my latest YT video with a more in-depth look and examples on what you should be doing in-season. 🎥

References

Bird, Stephen. (2013). Sleep, Recovery, and Athletic Performance: A Brief Review and Recommendations. Strength and Conditioning Journal. 35. 43-47.

Rønnestad B. R. et al (2011).Effects of In Season Strength Maintenance In Professional Soccer Players.

Yu, Liang (2020). Importance Of In Season Power and Strength Training In Football Athletes: A brief Review

Doing strength work and only that year round is counterproductive. ❌After your noobie gains if you continue to train thi...
11/17/2021

Doing strength work and only that year round is counterproductive. ❌

After your noobie gains if you continue to train this way your performance will suffer.

Even throughout your noobie stage you need to be exposing the body to speed and power because that’s what you do on the pitch.

JUMP, SPRINT, THROW

It really is that simple.

Great study highlighting the differences in physical parameters between four divisions of professional Greek soccer play...
11/16/2021

Great study highlighting the differences in physical parameters between four divisions of professional Greek soccer players.

Are you surprised by this? It should be in your best interest to improve any and all physical qualities to enhance and supplement your skill level. ⚽️ 💪🏼

STUDY 📚
Examination of Physical Fitness Parameters Between Professional and Amateur Greek Soccer Players During the Transition Period
(Evangelos Bekris et al. 2021)

11/15/2021

A common yet underused drill for footballers. The Arrowhead drill forces a player to decelerate, accelerate, weave, and stay low to keep the cuts sharp and precise.

The most common thing I run into is players running a wide turn instead of a sharp one.

An easy fix is giving them a perimeter where they need to stay inside of. As you see here he needs to stay inside the turf. With that the player is forced to decelerate more and really stay focused on their movement.

People get blessed quick when they get the blueprints 🤷‍♂️ what can I say? 😂
11/13/2021

People get blessed quick when they get the blueprints 🤷‍♂️ what can I say? 😂

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