REAL MADRID GYM ROUTINE REVIEW
TLDRIn this video, professional football performance coach Matt Stigler offers an in-depth analysis of Real Madrid's gym workout routine. He breaks down the exercises, highlighting what can be beneficial and what might be improved. Stigler emphasizes the importance of sport-specific balance training and suggests alternatives to the Bosu ball press for better load management. He also discusses the effectiveness of anti-extension exercises like the ab wheel rollout for footballers and recommends incorporating movements that promote rotation and fluidity. The video aims to help viewers critically evaluate exercises and adapt professional routines to their own training for optimal performance and injury prevention.
Takeaways
- 🏋️ Matt Stigler, a professional football performance coach, breaks down Real Madrid's gym workout routine and provides insights on what to adopt or modify for personal training.
- 🧘 The video discusses the importance of training balance in a way that is specific to the sport, suggesting that using a Bosu ball for exercises like the partner po off press may not be as beneficial as other methods.
- 💡 Stigler recommends increasing load or complexity on stable ground instead of using unstable surfaces like Bosu balls, to better mimic the conditions on a football pitch.
- 🏋️♂️ Alternative exercises to the Bosu ball press include suitcase carries, zercher carries, and overhead carries, which challenge the load and mimic movements on the pitch.
- 🤸♂️ The ab wheel roll out is praised as an anti-extension exercise, beneficial for footballers as it helps them adapt to various positions on the pitch and potentially resist injuries.
- 🚫 Stigler advises against plank with ball roll exercises due to their limited promotion of rotation or lateral flexion, suggesting more dynamic exercises for better core strength.
- 🤔 The use of machines in a footballer's workout is justified for its low complexity and high power production, which can be beneficial for in-season training and injury prevention.
- 🤸♀️ Plyometric exercises with resistance bands are explained to emphasize either eccentric or concentric muscle actions, depending on the direction of the band's pull.
- 🏃♂️ Stigler suggests incorporating sprint work even in low volumes to improve top speed and neurological drive without increasing injury risk.
- 🏋️♀️ Heavy strength work is recommended, even in-season, to maintain strength at a low risk of injury, with variations like suitcase deadlifts or Turkish get-ups.
- 🤾♂️ Lastly, Stigler emphasizes the importance of including ab exercises that promote movement and fluidity to improve a footballer's ability to rotate, sprint, kick, jump, and run on the pitch.
Q & A
Who is Matt Stigler and what is his profession?
-Matt Stigler is a professional football performance coach who provides insights and training advice based on his expertise.
What is the main purpose of Matt's video on Real Madrid's gym workout?
-The main purpose of Matt's video is to break down Real Madrid's gym workout routine, provide insights on what can be adapted for personal training, and offer suggestions on improving or modifying certain exercises.
What is Matt's opinion on using a Bosu ball for partner po-off press exercises?
-Matt suggests that using a Bosu ball for po-off press exercises is not ideal because it limits the amount of load that can be used and does not mimic the stable ground conditions typically found on a football pitch.
According to Matt, what is a better alternative to Bosu ball po-off press for footballers?
-Matt recommends exercises like suitcase carry, zurger carry, or overhead carry on stable ground to increase load and complexity without compromising balance, which is more applicable to the football field.
Why does Matt consider anti-extension and flexion ab exercises beneficial for footballers?
-Matt believes that anti-extension and flexion ab exercises are beneficial for footballers because they help improve adaptability, athleticism, and injury resistance by allowing the spine to move into positions that are not commonly used on the pitch.
What are some exercises Matt suggests for anti-extension and ab flexion based training?
-Matt suggests exercises like barbell overhead carry, dumbbell or kettlebell carries for anti-extension, and hanging leg raises with added load for ab flexion.
What is Matt's view on the ab wheel roll out exercise featured in the Real Madrid workout?
-Matt considers the ab wheel roll out a great exercise for footballers as it is an anti-extension exercise that can help athletes perform explosive movements on the pitch and improve their adaptability.
Why does Matt recommend against using machines for athletic training?
-Matt advises against relying solely on machines for athletic training because they do not provide the same benefits as athletic-based movements in terms of improving performance and preventing injury.
What are the two reasons Matt suggests for using machines in a footballer's gym routine?
-Matt suggests using machines for their controlled tempo and full range of motion, which can help with injury prevention and flushing out soreness, and for their fixed range of motion, which allows for max power production in a safe manner.
What is the purpose of using resistance bands in plyometric exercises according to Matt?
-The purpose of using resistance bands in plyometric exercises is to emphasize the eccentric portion of the movement, increasing yielding and ground contact time, which can be beneficial for athletes with stiff joints and those looking to improve mobility.
How does Matt suggest modifying plyometric exercises to focus on force production instead of mobility?
-Matt suggests modifying plyometric exercises by having the resistance band pull the athlete upwards, which overloads the speed component and decreases ground contact time, thus focusing on force production.
What additional exercises does Matt recommend to make the routine more complete for footballers?
-Matt recommends including sprint work for top speed and neurological benefits, heavy strength work for maintaining strength, and ab exercises that promote movement and fluidity for improved rotation and athleticism on the pitch.
Outlines
🏈 Real Madrid's Gym Workout Analysis
Matt Stigler, a professional football performance coach, provides an in-depth analysis of Real Madrid's gym workout routine. He breaks down the exercises, offering insights on what to adopt and what to avoid. Matt critiques the use of a Bosu ball for partner push-off presses, arguing that it limits load and doesn't translate well to the football pitch. He suggests alternatives like suitcase carries or Turkish Get-Ups for increased load and complexity on stable ground. Matt also praises the ab wheel roll out for its anti-extension benefits, which can improve a footballer's adaptability and reduce injury risk by enhancing their ability to move into various positions on the pitch.
💪 Enhancing Athletic Performance with Proper Exercises
This paragraph discusses the importance of exercise selection for athletes, particularly footballers. Matt Stigler is not a fan of the plank with ball roll due to its limited rotational and lateral flexion benefits. He recommends full-range-of-motion exercises like side plank with cable rows to better engage the oblique muscles and improve overall athleticism. The video also touches on the use of machines in a footballer's workout, explaining that they can be beneficial for injury prevention, flushing out soreness, and building muscular capacity in-season. Additionally, machines allow for max power production with minimal complexity, which can be advantageous for athletes looking to improve their force production.
🚀 Plyometric Training and Force Production
Matt analyzes plyometric exercises in the video, focusing on the use of resistance bands to alter the emphasis of the exercise. He explains how the direction of the band's pull affects whether the exercise is more mobility-focused (eccentric) or force production (concentric). Matt suggests variations of plyometric exercises, such as ankle pogos with resistance bands or depth jumps from a box, to cater to different needs like improving mobility or force production. He emphasizes the importance of adjusting the exercise complexity and load to achieve desired training outcomes.
🌟 Customizing Training for Footballers
In the final paragraph, Matt Stigler wraps up his analysis by advising viewers to customize their training routines based on their specific needs and the demands of their sport. He suggests incorporating sprint work, heavy strength exercises, and dynamic ab exercises that promote rotation and fluidity. Matt stresses the importance of not blindly copying professional athletes' routines and encourages viewers to think critically about the exercises they perform. He aims to provide objective perspectives on training to help viewers make informed decisions about their own fitness regimens.
Mindmap
Keywords
💡Performance Coach
💡Real Madrid's Gym Workout
💡Bosu Ball
💡Anti-Extension Exercise
💡Barbell Overhead Carry
💡Hanging Leg Raise
💡Machine Training
💡Plyometric Exercises
💡In-Season Training
💡Abdominal Training
Highlights
Matt Stigler, a professional football performance coach, provides a breakdown of Real Madrid's gym workout.
The workout includes a partner po-off press on a Bosu ball, which is critiqued for limiting load and not being sport-specific.
Balance training should be specific to the sport, and using a Bosu ball may not replicate football conditions.
Alternatives to Bosu ball exercises are suggested, such as suitcase carry, zurger carry, and overhead carry for increased load.
Turkish Get-Ups are recommended for complexity and sport-specific balance training.
The ab wheel roll out is praised as an anti-extension exercise, beneficial for footballers' explosive movements on the pitch.
Anti-extension and flexion ab exercises are suggested for adaptability and injury prevention in footballers.
Barbell overhead carry and hanging leg raises are recommended for anti-extension and flexion based ab exercises.
Planks with ball rolls are critiqued for not promoting enough rotation or lateral flexion.
Side plank with cable row is suggested as a better alternative for rotation and lateral flexion.
Machines are used in the workout for their low complexity and ability to focus on muscle engagement.
Machine exercises are beneficial for in-season athletes to utilize max power production safely.
The use of resistance bands in plyometric exercises is explained to emphasize specific muscular actions.
Alternative plyometric exercises are suggested, such as ankle pogos with resistance bands or depth jumps.
A more complete routine should include sprint work, heavy strength work, and ab exercises that promote movement.
The importance of not blindly copying professional athletes' exercises and understanding their applicability is emphasized.
The video aims to provide objective perspectives on exercises and training to help viewers make informed decisions.
Transcripts
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