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Ryan Mader
United States
Приєднався 21 тра 2024
Welcome to the Official UA-cam Channel of Ryan Mader.
Ryan is a dedicated fitness enthusiast and Firefighter. He started his fitness journey in 2017. As an athlete his whole life, he wanted to learn how to tailor his programs to his own body needs and goals. Having a job that is very taxing on the body has taught him how to customize his daily routine as well as his fitness programs. It took him 7 years to learn the in’s and outs fitness and nutrition and is still continuously learning.
He would like to start documenting his fitness journey and share his knowledge with viewers on UA-cam. Balancing a healthy life style and a tough job is something people should talk about more.
Ryan is here to equip his viewers with all the tools needed to be successful and consistent with your fitness journey. It all starts here.
Ryan is a dedicated fitness enthusiast and Firefighter. He started his fitness journey in 2017. As an athlete his whole life, he wanted to learn how to tailor his programs to his own body needs and goals. Having a job that is very taxing on the body has taught him how to customize his daily routine as well as his fitness programs. It took him 7 years to learn the in’s and outs fitness and nutrition and is still continuously learning.
He would like to start documenting his fitness journey and share his knowledge with viewers on UA-cam. Balancing a healthy life style and a tough job is something people should talk about more.
Ryan is here to equip his viewers with all the tools needed to be successful and consistent with your fitness journey. It all starts here.
Entire Lower Body Workout | Plus Tips
My lower body workout will typically look something like this:
◦ Warm Up
◦ Squat exercise
◦ Hinge/antagonist exercise
◦ In a circuit or separately:
◦ Unilateral movement
◦ Explosive/jump movement
◦ Core movement
◦ Cardiovascular exercise
On each day either the squat exercise or the hinge exercise will be heavier and for less reps to develop strength
◦ The other range of motion will be lighter and for more reps to develop hypertrophy (which is simply building muscle mass)
◦ I prefer to do the squat exercise before the hinge exercise because it will prime my body better and make my warm up quicker
Here are examples of two separate lower body workouts in a week
Workout A:
◦ Barbell Back Squat 3x8-10
◦ Barbell Deadlift 5x4
• Every Minute On the Minute (EMOM) in 20 Mins
◦ 16 Kettlebell Swings
◦ 14 Dumbbell Box Step Ups (7 per leg)
◦ 12 Lateral Burpee over Kettlebell
◦ 10 Calories Assault Bike (or rower, 200m run, or max jump rope singles within the minute)
◦ Rest
• Accumulate 40 repetitions of Toes to Bar (strict to kipping if able, Knees to Elbows to scale) rest as needed
Workout B:
◦ Barbell Front Squat 5x5
◦ Romanian or Stiff Legged Deadlift 3x8-10 • 3 Round For Quality
◦ 24 Dumbbell Bulgarian Split Squat (12 per leg)
◦ 24 Single Leg Kettlebell Romanian Deadlift (12 per leg)
◦ 12 Ab Wheel Roll Outs • As Many Rounds As Possible (AMRAP) in 15 mins ◦ 10 Calories on the Assault Bike (or other substitutes)
◦ 10 Burpee Box Jumps
Thanks so much for watching & stay tuned for more content!
◦ Warm Up
◦ Squat exercise
◦ Hinge/antagonist exercise
◦ In a circuit or separately:
◦ Unilateral movement
◦ Explosive/jump movement
◦ Core movement
◦ Cardiovascular exercise
On each day either the squat exercise or the hinge exercise will be heavier and for less reps to develop strength
◦ The other range of motion will be lighter and for more reps to develop hypertrophy (which is simply building muscle mass)
◦ I prefer to do the squat exercise before the hinge exercise because it will prime my body better and make my warm up quicker
Here are examples of two separate lower body workouts in a week
Workout A:
◦ Barbell Back Squat 3x8-10
◦ Barbell Deadlift 5x4
• Every Minute On the Minute (EMOM) in 20 Mins
◦ 16 Kettlebell Swings
◦ 14 Dumbbell Box Step Ups (7 per leg)
◦ 12 Lateral Burpee over Kettlebell
◦ 10 Calories Assault Bike (or rower, 200m run, or max jump rope singles within the minute)
◦ Rest
• Accumulate 40 repetitions of Toes to Bar (strict to kipping if able, Knees to Elbows to scale) rest as needed
Workout B:
◦ Barbell Front Squat 5x5
◦ Romanian or Stiff Legged Deadlift 3x8-10 • 3 Round For Quality
◦ 24 Dumbbell Bulgarian Split Squat (12 per leg)
◦ 24 Single Leg Kettlebell Romanian Deadlift (12 per leg)
◦ 12 Ab Wheel Roll Outs • As Many Rounds As Possible (AMRAP) in 15 mins ◦ 10 Calories on the Assault Bike (or other substitutes)
◦ 10 Burpee Box Jumps
Thanks so much for watching & stay tuned for more content!
Переглядів: 229
Відео
DAY IN THE LIFE | Family, Lifting & Food
Переглядів 548Місяць тому
Join me for a day in the life as a firefighter in between shifts. Balancing work, fitness, family and content creation. I show you what my day consists of, the meals I make and also take you through a lower body workout & ice bath. Ending the day with family time and an amazing Ninja Creami desert. Like and subscribe if you enjoy this content!
Why I Olympic Lift | Tips
Переглядів 333Місяць тому
In today’s video I talk about how and why I started olympic weightlifting and how I believe that everyone can benefit from this style of training. Below are links to videos that I found helpful when learning the snatch and the clean and jerk, enjoy! Snatch: ua-cam.com/video/AjfXHe7ZCDw/v-deo.html Clean and Jerk: ua-cam.com/video/2qIVRgE5yRE/v-deo.html
Fitness & Fatigue as a Firefighter
Переглядів 822 місяці тому
In this video I talk about how I manage fatigue and optimize recovery as a firefighter. I focus on steps I take to get the best workout in despite being tired. Thanks for watching!
Entire Upper Body work out | Plus tips
Переглядів 692 місяці тому
My upper body workout will typically look something like this: - Warm Up - Vertical push exercise - Vertical pull exercise - Horizontal push exercise - Horizontal pull exercise - Shoulder health/flexibility exercise - Tricep exercise - Bicep exercise On each day either the horizontal or vertical exercises will be heavier and for less reps to develop strength The other range of motion will be li...
Home Gym Tour
Переглядів 1,5 тис.3 місяці тому
Home Gym tour of all the essentials needed! These are all the things I use on a daily basis. Let me know if you want links for everything! Enjoy.
Welcome to my Channel!
Переглядів 473 місяці тому
Excited to share my fitness journey. and what I learned over the past 7 years! Make sure to subscribe for some great content!
home gym is a great way to go💪💪
100% best decision
Nice home gym! Do yourself a favor and get a brush for cleaning the chalk off of those awesome bars. Chalk attracts moisture, so that’ll cause your coating (black zinc or black oxide I assume) to corrode faster. Nice job leveling the platform too!
Thanks for the video. You have a spelling error in your thumbnail
Thanks for pointing that out!
im a 16 year old looking to become a firefighter sometime in the next 2 years mainly out of inspiration from my grandad he said it was the best 20 years of his life and he made lifelong friends. I have 3 questions id love answers to from an actual firefighter rather than wikis and websites with no experience. 1.How do you deal with the mental stress not fatigue of the job and the late nights but unfortunate tragedies in which you were not able to help somebody. 2.What are the schedules that people work as a fireman. (The hours on and the hours off) And during the times off what sidejobs could be sustainable 3.Whats the most important part of a fireman's physicality is it the strength like being able to move heavy objects. endurance like being able to run in and out of burning buldings continiously with all the gear on. or mabye a bit of everything. And how would i be able to train this type of stuff at home with little equipment as im currently shifting to high rep calisthenics and bodyweight strength work aswell as cardio. Any answers would be greatly appreciated and thank you for your service :)
That’s awesome to hear that you know you want to be a firefighter at a young age and follow in your granddads footsteps! I can 100% agree with him, your firehouse is your second family. When it comes to dealing with the mental stressors of the job, the best way I’ve found to cope is to talk about it with people in your line of work and who have similar experiences. The department I work for is on a 9 day cycle where you’re ON for 24 hrs, OFF, ON for 24, OFF, ON for 24, then OFF for 4 days. Thankfully I work for a professional department and my salary is able to fund life’s expenses, however I know plenty of guys have a variety of side jobs Both endurance and strength are equally important as a firefighter, equipment is heavy and so is turnout gear, but incidents can last long so you have to have decent cardio. Combining powerlifting and circuits is a great way to get the best of both, stay tuned I’ll be coming out with a program in the future. Thx for watching :)
@@MaderRyan2 Replies
absolute beast
Love it.
Nice Space. Home gyms are the best
Simple and clean! Love it
Nice setup!
All the fundamentals. Freaking beautiful. Im interested in an echo bike myself. First i need a full dumbbell rack though. Good luck on the channel, imma follow ya
Appreciate it, thank you!
good stuff! great vid for your legendary yt channel! home gym goes hard
Thx brotha!