7 estratégias obrigatórias para chegar no físico de profi em Janeiro | Pré-Temporada 2026

Physical Transformation Journey

Initial Struggles and Realizations

• The speaker reflects on their physical condition, noting a lack of speed and endurance during training, leading to being dismissed from a team due to poor performance.

• In June 2024, the speaker meets Renatão, recognizing his high level of expertise and begins researching scientific studies related to training.

Mental Shift and Progress

• A significant mental shift occurs as the speaker realizes they are on the right path; improvements in vertical jump from 28 cm to 44 cm are noted.

• The speaker mentions achieving a score of 2520 in tests, feeling lighter and faster compared to before. They express optimism about future improvements despite past injuries.

Commitment to Training

• Emphasizing discipline in training, the speaker highlights gaining 18 kg of lean mass within six months while maintaining low body fat (6%).

• The second episode of a pre-season series is introduced, focusing on achieving professional-level physical standards like a vertical jump of 49.5 cm.

Training Strategies and Community Engagement

Technical Issues During Live Session

• The live session experiences technical difficulties with many participants trying to access resources simultaneously; reassurance is given that those who missed out can still retrieve materials later.

New Training Insights Offered

• Today's session promises improved strategies for measuring power and resistance along with new workout routines for both upper and lower body tailored for football players.

Importance of Measurement in Training

• The speaker stresses the significance of accurate measurement in training progress; encourages participants to responsibly utilize provided resources for maximum benefit.

Community Feedback and Results

Participant Engagement

• Participants are encouraged to share their results from previous sessions regarding vertical jumps and other metrics; community interaction is highlighted as vital for motivation.

Celebrating Achievements

• Positive feedback is shared among participants showcasing impressive results such as achieving specific jump heights or scores in fitness tests.

Scientific Validity in Testing

Comparison with Elite Athletes

• Discussion around the validity of various physical tests used by clubs; emphasis on scientifically backed evaluations that allow comparisons with elite athletes across different leagues.

Technological Advancements

• Mentioned advancements include using specialized technology for measuring vertical jumps which enhances accuracy compared to traditional methods.

Introduction to Physical Preparation

Overview of Renato Fenask's Experience

• Renato Fenask introduces himself, highlighting his extensive background in physical preparation and personal training for athletes across major clubs in São Paulo.

• He mentions over 11 years of experience in football, emphasizing his commitment to continuous learning and preparation.

• Renato has conducted more than 300 online physical assessments, indicating a wealth of practical knowledge and expertise.

Importance of Dual Capacities

• He stresses the necessity of developing both high power and endurance simultaneously for optimal athletic performance.

• The challenge for physical trainers is to balance these two capacities effectively, adjusting training as needed.

The Significance of January Training

Timing and Opportunity

• Renato emphasizes that starting training in January provides a significant advantage for athletes preparing for upcoming competitions.

• He compares this opportunity to purchasing an expensive pair of shoes at a fraction of the price, underscoring its value.

Competitive Readiness

• By beginning their training early in the year, athletes can be well-prepared by February or March when club evaluations start.

• This readiness ensures that they stand out during pre-season preparations, eliminating doubts about their capabilities.

Reality Check: Expectations at Clubs

Preparedness Over Development

• Renato asserts that clubs expect players to arrive fully prepared rather than using the club environment as a development space.

• He explains that arriving with deficiencies can lead to losing opportunities to other players who are equally skilled but more ready.

Competition Among Players

• The competitive nature within clubs means that even slight advantages can determine who gets selected; thus, being "ready" is crucial.

• Renato highlights real-life examples where players have been dismissed due to not meeting performance expectations.

This structured approach captures key insights from the transcript while providing timestamps for easy reference.

Understanding the Competitive Landscape in Football

The Reality of Competition

• To secure a position, one must outperform existing players significantly; mere adequacy is insufficient.

• The nature of football favors those already within the system, such as children of directors or long-standing club members.

• Acknowledgment that aspiring players face a steep uphill battle to replace established athletes.

Importance of Preparation

• Starting strong in January sets the tone for the entire year; poor beginnings can close opportunities quickly.

• The speaker emphasizes their extensive experience since 2014 and prior attempts at becoming a professional player, highlighting the importance of readiness.

Training Methodology

• Effective training involves physical assessments and tailored stimuli to progressively enhance performance.

• Confidence in one's expertise is crucial; self-deprecation does not equate to humility but rather undermines professional capability.

Success Stories

• Mention of Mari Piccolo, an outstanding athlete excelling in physical evaluations and performing well at Botafogo's sub-20 level.

• Highlighting potential future success for Mari with aspirations for national selection based on her current trajectory.

Diverse Athlete Development

• Discussion about various athletes utilizing specific training methods to improve their game, including notable examples like Igor Batista and Gabriel Eduardo.

• Emphasis on adaptability within training programs that cater to different contexts and individual needs, showcasing successful outcomes across various levels.

Understanding the Challenges in Brazilian Football

The Reality of Athletic Performance

• The CMJ (Countermovement Jump) performance is significantly higher among athletes, with some reaching 62-65 cm compared to the professional average of 46-48 cm.

• Emphasizes that many individuals are unaware of critical training strategies and lifestyle habits that impact athletic performance, such as maintaining a consistent sleep schedule.

Dietary Discipline and Training Strategy

• Highlights the importance of dietary planning; many athletes fail to adhere to their diets, which can severely affect their training outcomes.

• Points out that Brazil has an abundance of football talent, but systemic issues prevent effective training for all aspiring players.

Systemic Issues in Brazilian Football

• Discusses how the success and tradition of Brazilian football create a complacent environment where only top clubs receive quality training resources.

• Athletes outside major clubs often lack access to advanced training methods, leading to ineffective preparation for professional careers.

Overcoming Barriers in Training

• Acknowledges the political nature of club management in Brazil, which prioritizes certain players over others based on favoritism rather than merit.

• Advocates for individual effort and strategic planning as means to overcome systemic barriers within Brazilian football.

The Harsh Reality for Aspiring Players

• Notes that most participants in youth tournaments like Copinha will not achieve professional status despite initial contracts.

• Many players sign contracts but face limited opportunities, often resulting in short-lived careers without proper support or development.

Strategies for Success

• Stresses the need for self-reliance among players who may not have agents or adequate representation as they navigate their careers.

• Encourages collective action among aspiring athletes to work harder and develop better strategies than competitors entrenched in traditional systems.

Commitment to Improvement

• Introduces seven essential strategies aimed at helping athletes reach peak physical condition by January.

• Celebrates early engagement from viewers with significant viewership numbers indicating strong interest and commitment among aspiring athletes.

Conclusion: Sacrifice Equals Success

• Reminds listeners that achieving great goals requires substantial sacrifices and dedication amidst challenges.

Sacrifício e Treinamento: O Caminho para o Físico de Profissional

Recapitulação da Live Anterior

• O apresentador menciona que "sacrifício" é um conceito central na JBR, destacando a importância de ter um cronograma e roteiro.

• Ele recapitula informações sobre o Yoyo, mencionando 2220 e 49,5 no salto vertical, enfatizando que é possível alcançar um físico profissional treinando online.

• Os cinco erros nas férias que prejudicam o físico são: não fazer avaliações físicas, treinar excessivamente aeróbios, usar a academia incorretamente, falta de horários regulares para dormir/acordar e não planejar saídas da dieta.

Importância do Compromisso

• O apresentador convida os participantes para uma live na próxima sexta-feira às 19 horas, ressaltando que será apenas para aqueles comprometidos com seus objetivos no futebol.

• Ele critica aqueles que não estão dispostos a se sacrificar em busca de seus sonhos no esporte.

Estratégias de Treinamento

Tipos de Treinos

• Introduz sete tipos de treino ao invés de apenas exercícios isolados; destaca a importância das estratégias por trás dos treinos.

• Explica o conceito de força de base no futebol como fundamental para preparar musculatura, tendões e articulações antes de avançar para exercícios mais complexos.

Preparação Física

• A preparação gradual é essencial; introduzir exercícios avançados sem uma base sólida pode aumentar o risco de lesões.

• Enfatiza a necessidade de evoluir começando pela base e reservando estímulos mais avançados para momentos críticos.

Demonstração Prática do Levantamento Terra

Execução do Exercício

• O apresentador demonstra como realizar corretamente o levantamento terra, um exercício complexo onde muitos iniciantes cometem erros frequentes.

• Destaca a importância da carga adequada durante a execução do movimento para identificar e corrigir falhas técnicas.

Detalhes Técnicos

• Instruções sobre posicionamento correto durante o levantamento terra são dadas; enfatiza manter as costas retas e empurrar o quadril à frente ao final do movimento.

• Conclui com dicas sobre como evitar movimentos apressados ou balísticos até dominar completamente a técnica.

How to Execute a Proper Lunge

Understanding the Basics of Lunges

• The speaker emphasizes the importance of using proper equipment, such as a barbell for lunges, if available at the gym. This allows for easier storage and execution.

• Demonstration begins with placing the barbell on the back or chest. A wide base is crucial for stability during the lunge movement.

• The speaker highlights that a narrow stance can lead to instability; thus, maintaining a wider base aligned with hip width is essential.

• Correct form is stressed: instead of pushing the front knee forward, focus on lowering the back knee towards the ground to execute a proper lunge.

• The lunge should resemble a single-leg squat where leaning forward slightly is acceptable as long as it maintains balance.

Transitioning to Dumbbell Lunges

• Using dumbbells offers more safety and flexibility compared to barbells since they can be easily dropped if needed without risk of injury.

• Emphasis on keeping an inclined torso while performing lunges helps engage quadriceps effectively during movement.

Adapting Workouts for Home Training

• The speaker addresses those without access to gyms, assuring them that effective workouts can be done at home using improvised materials.

• Many students trained at home during 2020's pandemic; thus, adapting exercises with household items became necessary and beneficial.

Importance of Speed in Training

• Introduction of ballistic training focuses on speed rather than just weight lifting; this method enhances strength even with lighter weights.

• Explanation of force equation: Force = Mass x Acceleration. Increasing either mass or acceleration contributes to overall strength development.

Practical Application: Ballistic Lunges

• Transitioning from traditional lunges to ballistic lunges involves executing movements quickly while maintaining correct form and alignment.

• Athletes are encouraged to apply speed in their training routines, which differentiates athletic training from bodybuilding approaches.

Advanced Techniques: Triple Extension Deadlift

• Introduction of advanced exercise - triple extension deadlift - which requires precise technique and speed for effectiveness.

• Key points include ensuring proper hip extension so that heels lift slightly off the ground during execution.

Exercise Technique and Safety Tips

Proper Form for Deadlifts

• Emphasizes maintaining proper posture during deadlifts, focusing on the shoulder, back, hips, and toes. The key difference is raising the heel while keeping only the toes on the ground.

• Advises caution to avoid injury; specifically mentions a safe area on the thigh (about 4 cm from sensitive areas) where the bar should make contact.

Movement Mechanics

• Highlights that it’s crucial for the thigh to lift the bar rather than allowing the bar to hit against it, which could cause pain.

• Discusses achieving an optimal movement by ensuring a forward hip thrust during lifts, comparing it to Olympic weightlifting techniques.

Importance of Speed in Execution

• Stresses that generating power through quick movements is essential; refers to a specific "tap" motion that enhances hip extension.

• Reinforces that ballistic exercises require acceleration without deceleration, contrasting them with controlled movements like deep squats.

Cardio Techniques and Strategies

Introduction to Cardio HIIT

• Introduces High-Intensity Interval Training (HIIT), explaining its versatility in execution—can be done running outdoors or simulating stair exercises at home.

Structure of HIIT Workouts

• Describes how to time intervals: typically 20 seconds of intense activity followed by 10 seconds of rest. This structure can vary based on training plans.

Benefits of Cardio HIIT

• Explains that short bursts of cardio are effective post technical training sessions or as standalone workouts for beginners.

• Notes that HIIT helps maintain elevated heart rates post-exercise, enhancing aerobic conditioning and preparing athletes for game-like scenarios.

Sprint Training Fundamentals

Introduction to Sprinting Techniques

• Mentions upcoming lessons focused on sprinting fundamentals but indicates a gradual approach to prevent overwhelming learners with information.

Sprint Training Techniques

Introduction to Sprinting

• The session begins with an overview of practical sprint training, encouraging participants to ask questions and provide feedback on the lesson's quality.

Types of Sprints

• Three types of sprints are introduced: straight line, right curve, and left curve. Variations in distance, series, repetitions, and rest periods are highlighted.

Setting Up Curved Sprints

• For curved sprints, 1/3 of the total distance is used to determine the curve's setup. For example, if a straight sprint is 10m long, three steps will mark the beginning of the curve.

Execution of Sprints

• Demonstration includes short sprints (10m), followed by curved sprints both to the right and left. A longer sprint (15m) is also included for demonstration purposes.

Sprinting Technique

• Two methods for initiating a sprint are discussed: either leaning forward from a stationary position or starting with a light jog. Emphasis is placed on proper knee lift and ground push.

Importance of Recovery

Interval Between Sprints

• It’s crucial to allow at least one minute of rest between each sprint to ensure effective execution and recovery.

Sprint Variations

• The importance of practicing both straight-line and curved sprints is emphasized; training should not be limited to just one type as it enhances overall performance.

Training Strategies Overview

Four Key Training Strategies

• The session outlines four essential strategies for athletic development:

• Strength Training: Focused on controlled movements that prepare muscles for heavier loads.

• Power Work: Involves exercises that enhance acceleration through ballistic movements.

• Interval Cardio: Incorporates high-intensity interval training (HIIT).

• Sprinting Techniques: Practical application through various sprint formats.

Evaluating Athletic Performance

Injury Risk Reduction Assessment

• Discussion shifts towards evaluating results aimed at reducing injury risks among athletes. This involves increasing training time while minimizing pain during play.

Biomechanical Adjustments Module

• An introduction to biomechanical assessments within a specific module designed to analyze physical evaluations focusing on ankle mobility as part of injury prevention strategies.

How to Measure Ankle Mobility

Measuring Ankle Mobility

• The process begins with using a measuring tape or ruler to find the maximum distance from the toes to the wall while keeping the heel on the ground.

• It's crucial to ensure that the heel remains down; if it lifts even slightly, that measurement is invalid.

• After determining your position, measure how far you can reach without lifting your heel, noting results like 10.1 cm or 10.2 cm for ankle mobility assessment.

Evaluating Asymmetry in Mobility

• Assess both ankles for mobility differences; a discrepancy of 2 cm or more indicates potential issues and requires targeted exercises.

• If one ankle is significantly less mobile (over 10 cm difference), focus on improving its mobility through specific exercises while maintaining flexibility in the more mobile ankle.

Protocol for Different Mobility Levels

• For those with less than 10 cm difference, implement a stronger protocol involving frequent mobility exercises during warm-ups.

• Individuals with between 10 and 15 cm should perform additional sets and repetitions, while those above 15 cm should maintain their current level of mobility.

Emergency Protocol for Limited Mobility

• A series of exercises should be performed focusing on pressing forward while keeping heels down; this includes holding positions for five seconds per repetition.

• Incorporate weights to increase resistance during these exercises, ensuring consistent practice across all training sessions.

Achieving Ideal Ankle Mobility

• Aim for a difference of about 1 cm between ankles as an ideal target; significant discrepancies may require further evaluation and adjustment strategies.

• Regular assessments will help track progress towards achieving balanced ankle mobility within four weeks of consistent training.

Improving Athletic Performance and Recovery Strategies

Importance of Ankle Mobility

• Emphasizes the significance of ankle mobility in reducing injury risk, particularly when there is a notable difference between ankles.

• Highlights that recent training improvements have been made during the live session, indicating effective strategies were shared.

Training Strategies Overview

• Recaps various training components covered: base strength, power training, sprints, interval cardio, and evaluation results.

• Stresses that ankle mobility assessments are crucial for athletes' performance and should be prioritized.

Recovery Adjustments

• Discusses hydration recommendations (35 to 50 times body weight), emphasizing its role in recovery.

• Introduces myofascial release techniques using foam rollers for muscle recovery; suggests a brief demonstration may be provided later.

Light Cardio Benefits

• Describes light cardio exercises (e.g., walking or cycling at low intensity), recommending a level of effort rated at three out of ten for optimal nutrient delivery to muscles.

• Explains how increased heart rate during light cardio enhances muscle vascularization and aids recovery.

Seasonal Training Adaptations

• Notes that during off-season periods (like January), athletes should adhere strictly to prescribed training regimens.

• Discusses the need to adapt training based on club practices; highlights balancing knee-dominant versus hip-dominant exercises to prevent injuries.

Tailoring Training Based on Club Context

• Addresses the importance of adjusting workouts according to what clubs provide; some may excel in plyometrics but lack strength training.

• Mentions adapting programs based on athlete feedback regarding pain or discomfort during the season.

Focus on Preventive Measures

• Indicates that preventive work can constitute up to 80% of an athlete's regimen depending on their needs throughout the season.

• Concludes with a focus on recovery strategies towards the end of the season, including light cardio and targeted muscle group workouts.

Training Strategies and Mindset for Improvement

Importance of Isometric Training

• Emphasizes the use of isometric exercises to strengthen tendons, particularly focusing on individual adjustments based on specific needs.

• Suggests reducing cross-training intensity while prioritizing strength and power development.

Adjusting Cardio in Training

• Clarifies that not all cardio workouts are necessary; they should complement strength training rather than dominate it.

• Highlights that these strategies apply not only in clubs but also in personal projects.

Overcoming Training Challenges

• Addresses common frustrations with progress, encouraging a shift in approach to training as many may have been unaware of their previous mistakes.

• Promises significant changes for those who commit to following the guidance provided during the session.

Step-by-Step Guidance for Athletes

• Teases upcoming detailed instructions on structuring weekly training sessions, including duration and series recommendations.

• Mentions a practical plan aimed at achieving a physique comparable to professional athletes will be shared soon.

Engaging Family Support

• Advises athletes to involve their parents by showcasing their commitment through live sessions, which can help gain parental support for investments in training.

• Encourages athletes to invite their parents to watch the upcoming live session where more information about JBR (Joga BR) will be shared without immediate sales pressure.

Building Cognitive Skills Through Training

• Discusses how participation in Joga BR can enhance both athletic performance and cognitive abilities, fostering a sense of intelligence and goal achievement among athletes.

• Acknowledges the importance of family belief systems in supporting an athlete's journey towards professionalism.

Special Offers for Participants

• Announces a special gift: comprehensive full-body workout plans directly from JBR, designed for foundational strength building and adapted materials.

Instructions for Engaging with Renato Fenask

Step-by-Step Guidance

• Viewers are instructed to search for "Renato Fenask" on Instagram and access direct messages to follow specific instructions (0701).

• If issues arise during the process, viewers are advised to remain calm, drink water, wait 10 minutes, and try again.

• A reminder is given about a live session scheduled for Friday at 7 PM, encouraging participants to invite their fathers to join.

Performance Metrics Discussion

• The speaker shares personal performance metrics in various activities: Yoyoô (2220), salto (50), and others.

• There is a detailed discussion of improvements in vertical jump measurements, with specific numbers shared (e.g., 64 cm in vertical jump).

• Participants discuss their progress over time, noting significant achievements like breaking personal records in both Yoyoô and salto events.

Summary of Achievements

• Various performance statistics are listed, showcasing jumps ranging from 2000 to over 3000 across different attempts.

• The conversation highlights aspirations within football, emphasizing the importance of dedication from all levels of play—from local leagues to international competitions.