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The Perfect Workout To Improve Athleticism
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one of the best training days that you
can use to increase your sports
performance doesn't even involve
weightlifting yes I said it think I'm
wrong find out because we're going to
start right
moving through various planes speeds
joint angles all of these patterns are
going to lead to better motor unit
Recruitment and if we have better motor
unit recruitment we're going to improve
our overall athletic capability we're
going to be able to coordinate our
muscles at higher speeds through all of
these different situations every system
of periodization should have some type
of Athlete Day exactly like how we have
it inside of peak strength we want to
focus on a leg power day an upper body
power day and then prioritize that
Athlete Day that athlete day is going to
have Plyometrics and when we're thinking
through the lens of creating bigger
muscular architecture bigger size we
also have to think through can we make
this bigger muscle all coordinated can
we make it elastic springy very
explosive and if we're thinking through
the lens of sports performance we've got
to do that with Plyometrics and so we're
going to start in this workout with two
simple movements we want to look at can
we start with a bilateral movement
that's relatively easy and a unilateral
movement that's relatively easy and
that's going to take us into the first
two exercises so the first movement is
going to be a tuck jump and the reason
why I want to start with this you can
scale it to your own capability very
easily I might do a tuck jump just here
boom boom
boom okay nice and easy I know I'm not
tucking super super high but I can scale
that five triples touch go touch go
touch go if I feel really really springy
five triples now we're gonna do three
reps and then we're gonna rest and we
want to get into that unilateral
position so another easy unilateral
exercise that forces you to be
coordinated and more stable is going to
be a single leg squat with a jump now
this is a great one because a lot of
people when they do single leg squats
they'll say it's not the actual weight
it's my balance if you're saying that
the weight is causing you to have
balance problems when you're executing a
single leg squat therefore you aren't
strong enough to do this in this case
when we're doing a single leg hop this
will drastically increase your balance
and stability we're gonna get on here
and do set to four so we're here we're
gonna go nice and easy on that first set okay
okay
boop boop boop boop we're gonna rest
about 60 to 90 seconds and then we're
gonna get back into the tuck jumps and
just like I had said with the touch
jumps you can scale this so that you
know touch and go a little bit quicker
so we can go here boom boom boom boom
okay react quickly have that Dynamic
trunk control five sets of four on each
leg pair those back and forth and make
sure that you're building through those
sets because these two exercises are
going to set you up for the rest of the
sweet workout I'm giving away one free
swall shirt to whoever is the most
elastic person all you have to do is
comment down below two make sure that
you have all of your channel
notifications on and you subscribe to
our channel three show up to our Tuesday
YouTube public live so you can find out
if you're slow and springy
lifting weights is great
lifting weights is spectacular
any system of training is going to have
lifting weights as an integral part of
developing athleticism but having an
athlete day is where the individual come
into the gym and they're barely going to
lift any weights at all instead they're
going to focus on high speed movements
like Plyometrics they're going to use
reflexive movements and they might use
some weights that are going to be
drastically lighter to try and
potentiate the nervous system mastering
the body and moving the body as rapidly
as possible is absolutely Paramount to
increasing that athletic capability
which then helps transfer that
resistance-based training out to the
athletic field it's the bridge between
the weight room and the sports
performance world and one common
misconception is that when we're using
body weight exercises there's a minimal
amount of force being applied but
there's a lot of research that will show
us that even when we compare High load
exercises with high speed movements the
force output is actually going to be
higher in that body weight movement that
is rapid and more elastic now every
Athlete Day should of course start off
with PVC pipe walks especially if you
want to wake up that Achilles tendon
wake up our calves wake up our toes wake
up that overall proprioception I
recommend doing at least five sets of 15
meters and right now I have a little bit
of plantar fasciitis just a very very
slight bit that I can feel and even just
rolling on that helps loosen up that
actual scar tissue that little bit of
tension that I have in the back of my
heel so we want to warm up with this and
now we're going to get into a little bit
more complex movements on 2A and 2B so
the next exercise that we're going to do
is going to be a complex bilateral
movement if you have a single leg roller
from garage strength available
garagerank.com you can have this in your
home gym and do easy movements like this
and use these lines as guides and I'm
here boom boom
boom boom
boom
boom okay that's one set nice and easy
now I'm going to come over here
I'm going to rest about 30 to 60 seconds
and I'm going to do step UPS jump step
UPS I'm going to show you two ways to do
this then I'm going to come back and
actually show you a Third Way first way
I'm going to go here boom boom boom boom
one thing I'm going to recommend
a lot of younger athletes struggle to
actually get that touch and go down
a little double bounce and actually
we'll do a double bounce to try and
recruit more so they can jump off that
single leg
the second way you can do this is a
little bit more advanced if you're
really good at the jump step ups with
rhythm you can go here and go boom
boom I do like warming up that first two
sets with the alternating jump step UPS
just to get in that rhythmic feel now
I'm going to go back I'm going to show you
you
what to do here now
on that second or third set when you're
starting to wake up you're starting to
feel more pliable and a little bit more
explosive and Guys these are all
exercises that we use inside of peak
strength a lot of you lack that
elasticity so you lack that
explosiveness we see bigger hulking
athletes out there but that doesn't mean
anything if you're not explosive so one
of the big factors that we use inside of
peak strength is planning Athlete Day
with these exercises now I'm gonna go here
okay touch go touch go touch go rest 60
seconds about
I can get here and I can do with kettlebells
kettlebells
boom boom boom boom maybe one or two
sets and I know we talked about not
using weight
but if we do one or two sets there
then we finish off the series
okay you're gonna feel pretty freaking
springy so use these as the second two exercises
exercises
go back and forth touch go touch go
touch go that's going to help you transfer
transfer
it's gonna wake up your glutes your
quads you're gonna cut better you're
gonna be more agile you're gonna be more explosive
so the jumping never stops on Athlete
Day we want to be explosive as possible
in a unilateral position and a bilateral
position we've got to come up with
complex movement patterns and complex
series of jumps that we can then look at
and say okay this is a movement series
that might occur in a specific sport so
then we can take these exercises and
apply them directly to specific athletes
based off of who we're training and
that's where this next jump series is
going to come into play comment down
below if you've ever wondered why we
have scaffolding behind us in all these
videos so the next series the next
series of jumps that we're going to be doing
doing
is specific to football but this is
something you could use for soccer for
basketball for field hockey lacrosse
it's very very applicable now this is
also a series that we were using when we
were training Penn State linebacker Jan
Johnson who ended up going to play for
the Tennessee Titans and ironically I'm
actually wearing his shorts today
totally by accident as far as this video
production is concerned so this is going
to have unilateral jumps that are going
to be moving forward and being explosive
and springy laterally okay on one leg
we're gonna get into a bilateral jump
and then one big factor that I like is
if we add a box at the end of this we
have to actually focus on decelerating
pretty quickly this is where we have
this complex Series right we've already
done a whole bunch of different
movements to really Prime us to help us
feel more explosive more elastic this is
one of my favorite complexes for all
athletes really so we're gonna go here
and you want to alternate so if I'm
starting this one on my left I should do
two on my left two on my right so check
this out here I'm gonna go boom boom
boom boom boom boom boom
and you want to decelerate there
you want to change the way if you notice
I'm landing I'm projecting forward
projecting forward and then here you're
going to alter that angle and you won't
project as much forward because you
don't want to keep going okay so you got
to change that angle slightly
and the other big factor here you want
to get to a point
I tend to come out of this
and I'll sort of go boop boop you want
to land together there okay try and land
bilaterally at the same time
to try and coordinate a little bit more
effectively I like to think about this
as I have to cut
in different angles I'm maybe scraping
and following a running back something
like that if I'm a linebacker or a
safety and then
I'm following here
follow here then they throw the ball I
plant to go up for that pick something
along those lines try and think through
those different series that happen in a
specific Sport and then you can get a
little bit more creative and come up
with a cool complex like the Jan jump
series I would recommend five to six
sets probably two to each side it's
gonna be a lot of jumps but it's going
to make you a better athlete and so this
is one of the 700 different exercises
that we have inside of peak strength and
one of the coolest Parts about Peak
strength is that we have Athlete Day and
that's the big differentiator we take
movements and exercises and get you
stronger get you bigger get you more
powerful but then most importantly help
you become a better athlete specifically
on this athlete day that no other system
utilizes now we're going to close off
Athlete Day with a neurological rewiring
it's essentially an infrastructure reset
and these are groups of exercises that
we love to use all of the time because
they teach contractions and these are
going to be reflexive exercises so we
are good at spot and heavy cleaning
heavy snatching heavy bench and heavy
doing these things rapidly but we also
have to utilize movements that are going
to force us to coordinate very very
quickly in different positions and so
we're going to use a dumbbell snatch the
box I'm going to give you two variations
here so we're going to be here okay I'm
going to drop dumbbell snatch come
forward that eccentric portion is going
to lengthen your hamstrings okay and
then we want to react quickly and get
out of it so we're here boom boom I'm
going to show you another version here
where I want to get a little bit more of
that Shin angle to drop I'm going to drop
drop
snatch now look at that chin angle all
right not a little quicker I'm gonna go
boom boom and you can even play around
with how low are you letting that drop
but if I raise this here and I project
forward that's going to help me with
acceleration and that dropping of the dumbbell
dumbbell
forces me to think about projection
forward now this Next Movement
is something that we
designed after doing a full analysis of
Marshawn Lynch if you over on our Peak
strength Channel
you've been fortunate enough to watch
that video analysis
where I break down
how Marshawn Lynch
embarrasses Ray Lewis this is a Lynch
series jump and what we want to look at
is learning this movement pattern
learning it slowly slowly slowly and
then implement it quickly that's the big
aspect around training our nervous
system so the first thing that we want
to look at
is we're almost executing a side jump to
a curtsy squat to another side jump so
think through that lens and we can make
it piece by piece by piece and then in
turn expedite the process so that we can
transfer this really well to the
football field or to the soccer field or
to wherever we're playing just like this
we're gonna go here boom curtsy squat
jump and then we're going to go a little
bit quicker I'll show you again and I I
do want to do this on the peak strength
Channel where actually show you guys
videos of a tremendous athletic feat and
then how we can create exercises off
that so comment down below if you want
something like that now we're gonna go a
little quicker here boom boom so think
about this we're looking at deceleration
hard cut explosive out of that position
and one of the things that Lynch does is
he's very good at keeping his shoulders
Square he has tremendous mobility in his
hips and his ankles and that's we're
doing PVC pipe walls to come into play
that's we're doing those explosive
single leg squats in the beginning
that's where doing even the Pogo jumps
we've got to work through all those
different aspects we're here oh boom
okay one more
boom boom boom okay so use all these
different movements come in hit the PVC
pipes then you get into a little bit
easy movement the tuck jumps the single
leg Hops and then throughout the workout
you get more complex get to that Jan
jump series finish with the reflexive
work to rewire your entire nervous
system head over to peakstrength.f
download Peak shrink today so you have
700 different freak exercises all at
your fingertips because remember freaks
if you want to become a champion you've
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