FREE Hybrid Athlete Training Program! The BEST Free Program Ever Released (NOT CLICKBAIT!)
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- Опубліковано 31 лип 2024
- #EnkiriEliteFitness #HybridAthlete
The idea of specialized fitness runs rampant throughout the fitness industry. This is, in fact the concept marketed and sold by most fitness influencers. They are one trick ponies, and that's fine for them because they make a living doing it - bodybuilders, powerlifters, fitness models, endurance oriented athletes, 'shred' specialists, etc. These "somatotypes" are the quintessential composite of the modern fitness industry. They each perform a relatively to highly specialized function, and they are each experts in their own specific domain.
However, the result of this rampant specialization is the segmentation of fitness amongst the fitness consumer. Most people who become immersed in the consumerism side of this industry end up eventually latching onto a specialist (or group of specialists), either because they have an initial interest in that particular goal or simply because they like the personality of that particular individual. From there they get sucked into that same world of specialization to a much larger extent than they can derive any tangible benefit from, as they do not make a living doing it and the specialized function itself only carries so much intrinsic value.
So today I offer you guys a better way. Today I present a FREE training program that abides by the concept of the hybrid athlete according to Enkiri Elite Fitness. This approach is applicable to a much broader population of people than the traditional approach of specialized fitness, and has much more transferable value for a much larger segment of the general population. Please remember to smash the like button before you go, be sure to share the video with any budding hybrid athletes you know, and leave some love in the comments as well!
TIMESTAMPS
0:00 Introduction & Explanation
3:22 The Hybrid Athlete Program
4:43 Session 1 (Lower 1)
7:56 Session 2 (Upper 1)
10:12 Session 3 (Sprint/Conditioning)
12:16 Session 4 (Lower 2)
15:49 Session 5 (Upper 2)
18:19 Conclusion
FREE Hybrid Athlete Training Program!
docs.google.com/spreadsheets/...
Why You Should AVOID Specialization: A Case for the HYBRID Athlete (CONTROVERSIAL!)
• Why You Should AVOID S...
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If you're interested in online coaching shoot me an email at enkiri.elite@gmail.com and I'll pass some more information your way! Or simply visit my web site for more details.
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Customized Training Programs: www.enkirielitefitness.com/co...
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Check out my Instagram: / enkiri_elite
The Enkiri Elite Fitness vision is to:
-Inspire people to better themselves by showcasing different feats of physical fitness.
-Provide free, high quality information covering multiple realms of fitness (weight training, athletic enhancement, conditioning, etc.) to those dedicated individuals who are seeking it.
-Offer personal training and guidance to people who want to take their overall fitness, general health, and aesthetics to the next level.
If this sounds like you, then please join me and let's push to reach the next level together!
If you like this style of program then be sure to grab a copy of my Ultimate Performance Manual! It has a similar feel, but many more options for how to set things up and you'll get a lot more mileage out of it. I hope you enjoy the video!
www.enkirielitefitness.com/templates
Alec Enkiri's program is actually what made Captain America.
The super serum was that there was no super serum. The power was within Cap all along, and Alec unlocked it.
Don’t forget the serum that he sneaks into his clients’ coffee in the morning to make them genetically gifted!
Was awesome to see you in Alan's video. For the people coming over from that vid, Alec is completely legit, enjoy your time here.
Whose video
@@arjunvinayak0916 alan thrall
Link?
@@valentin8474 well we know it definitely wasn’t Alan Robert’s 😂😂
Thanks for putting in the work, Alec!
Currently running your free intermediate training template but bought your Ultimate Performance training manual to support the channel and to slowly implement some more advanced training methods over time. Thanks so much Alec!
Excellent ! Thank you very much Alec. This does not only look as a great workout but also seems really fun. Will give it a try soon!
Thanks a lot,really gonna study this video hard as someone with a more hybrid athlete mindset myself.
Amazing program. Love the mix of movements and how it covers all aspects.
The quality and effectiveness of your content has taught me more in a year than content from several years of combined "gurus" in the fitness industry.
This is gold. Thank you!
have to say, this is gold. i am a mma fighter and today i was so annoyd with my current strength and conditioning workouts. this was at the perfect time. need to scale the volume a little since im training muay thai, grappling etc in the evning, but this is just what i needed today. thanks a lot Enkiri.
Thank you for giving out free !!! Theres not much channel talking about performance based training like you!!
Thank you for continuing to incorporate the Alan Robert's memes. We all appreciate it, lol.
I’m glad to see someone helping out the people the only thing I would like is percentages and rpe scales for a better understanding thank you for what you have provided it is very appreciated
insane! appreciate all the info.
Thank you so much, been trying to be more athletic.
As always, you are the best
Finally man. Can't wait to watch.
I always imagine Alec ripping the bass when the intro plays.
This is exactly what I needed rn😍
Looks like a awesome program. Might give it a shot when I finish up current program
Thank you!🙇🏻♂️
Wow this program seems like a blast to run. I may have to give this a try at some point
Good video, program looks fun!
You inspired me to train like an athlete again. Currently working, deads, back squats, sled pushes, hill sprints, weighted jumps, chinups, dips, ohp, db bench, db incline, wide pullups, and some rotator cuff/rear delt work
EDIT: Forhot to include trapbar carries here
AAAAHHHHHHH SUPER FOOKIN EXCITED MATE 😭😭😭😭❤❤❤❤
Solid ass content as usual Alec, keep them coming !
At the very end when you are hooping I noticed the righty layup after 2 sweet lefty jumpers!
One of the best videos you've ever made.
AthleanX fanboys: athleanx is the best because he gives away FREE programs in his videos
Also AthleanX: 10x10 squats using 70-80% of 1RM & recycled bicep videos
Alec Enkiri: heres a real program that'll make you train like an athlete!
Thanks for the program btw! I loved the home program you released last year due to the pandemic, so i cant wait to try this soon!
Thanks Armando!
You're a G for this one broski
You should write a book on programming for the hybrid athlete, I'd definitely buy it
I appreciate this a lot
Dude makes one cameo in an Alan Thrall video and now he stole his catch phrase. "For the face pull, IT DOESNT REALLY MATTER"
Great video man, I'll be implementing this in my training for sure.
Let me know how it goes man!
Definitely gonna try to stick to this. I’m in the army training for special forces and I’m trying to get some work in on my own besides what we do. There’s gonna be times we’re gonna be explosive, strong, and carry objects for long periods of time. I got the running covered from what we do in the morning, but this is great for strength training. Also since it’s only 4 days, I’ll get the necessary recovery time, because I’ll need that recovery time for sure lol.
Wait how do you not have at least half a million subs? I never looked at your sub count I just assumed based on how great your content is!
People dont like truth. They like pablum. Alec comes across as a bit of an asshole, which is fine by me and right up my alley, but the masses like the spoonfed babyfood approach.
Unfortunately that’s not how the fitness industry works
Joseph,
Most folks like being coddled. This channel is not for them.
@@ghfjfghjasdfasdf all the challenges, natty or nots zzzzzzzz
@ 1:10ish
Those folks were thinking, as you ran by.... “There he goes.... one of Gods old prototypes, too weird to live, too rare to die.”
I've become really really interested in this program
Now that's exactly how you "train like an athlete" 💪🏽 this is why i love your channel, gold content 👌
Hey alec. We need some tutorials on explosive movements like box jump, broad jump,sprints etc. There are a few on the internet but they don't feel like comprehensive. Can you make some for us?
This is literally better than any Athlean X program, especially for athletes. I’ve bought one before, and this absolutely blows it out of the water.
hahahaha good one. what program did you get if i may ask?
@@everythingfantasycurtains849 AX-1
@@charliebroussard8505 oh right so you did his beginner program which was designed to be done at home with limited equipment. not his other programs which actually have 90% of the exercises alec is showcasing :S
@@everythingfantasycurtains849 That’s literally not true bruh it’s advertised for athletes to use also and it was still crap. So you’re suggesting I should spend another $200 bucks or so on another program in hopes of it being better right? Gtfoh child your boy Jeff isn’t a real strength coach
@@charliebroussard8505 lmao do you ever think before you write. firstly how can you claim this program is better than any of jeffs programs when youve only done 1 XD. secondly his programs are 99 dollars not 200 :). thirdly idek why youre calling me a child when youre the one swearing and saying bruh XD.
Anyone who can adhere to 4 or 5 sessions like this with a bunch of compound work is a hard worker in my eyes.
Now this is what training like an athlete is!
I live for the Alan Roberts cameos
All good stuff
Alec is pretty much my favorite athlete of all time XD
I grew up as a competitive swimmer, so I may do a program like this with Swim Sprints 😊😊
Thanks!!
And I could do lower intensity swimming on the other days! Great program and philosophy! 😊
I'd love to see a D1 football athlete work through this programme, perhaps in preparation for a combine 💪
Thank you so much for this. Can i do this if i work a labour intensive job. Should i scale down the volume and frequency maybe less sets.
never seen a program like this before, interesting
There’s so much explosiveness in this video I got PTSD
this is similar to my program, a great information for free, damn
Great video Alec!! Thank you so much man this is exactly what I was looking for. 🙏
Always wanted to add some movement and athleticism to my training but just didn't know how. So I ended up just adding a random sprint and jump day in the week in the past. Luckily, I wasn't stüpīd and actually had the foresight to go easy at first. Saved myself alot of pain.
Since you say this isn't for beginners, and I consider myself a beginner for both strength and athletic training, would you recommend that I do the athletic parts on their own session separate from strength training? Of course I'll still take your recommendation and do it slowly to acclimate my body. But currently, I'm still making linear progress week to week and don't think changing my strength program before milking out my linear progression would be too smart.
You don't need to separate it..you could just keep running your current lifting program as is and add in some of the running and jumping work. Or you could do it separately if it wasn't inconvenient for you. That would allow for some extra recovery in between.
If you didn't know how to add athletic movements into your program you must be an absolute Muppet. There so many athlete training channels on YT
@@EnkiriElite Yeah I'll definitely do that. Thanks!
I will maybe run this program for about 6-8 weeks but I will struggle with my lack of equipment since I training in my home gym that only has a bar, plates and squat rack
Alec, since I'm more like a 4 training sessions a week kinda guy, thats also kind of transitioning between a novice to an intermediate phase when it comes to my training experience, what would you reccomend: should I exchange one of the upper body sessions with the sprinting session? Or a leg session for a sprinting session?
Any way to fit in a heavy pull on one of the lower body days, maybe by replacing the heavy squat with a deadlift?
0:48 is usually how I walk after legs, not dips
I have a question Enkiri, what is your standard set range for weekly volume/sets per week assuming they are in the 7-10 RPE range?
The thumbnail and title almost gave me an aneurysm lol
Hey Alec, would it be okay to have 1 heavy set before the hinge work on lower day 2? 1 heavy set like Conventional dead’s then 3 sets 8-10 RDL or Good Mornings?
For the session 1(lower), especially for the squats, what do you mean by auto regulating to heavy sets of 5?
Could I run this as a full body split? Like starting with a upper Explosive and then moving to squats and so on? Basically asking if the upper lower split is intentional or just preference...
Sorry if I missed it. But what do you recommend on our working set weight?
Do you think the trap bar deadlift is great for an explosive movement or acceptable.
You should do a collab with the bioneer! Both of you follow similar training philosophies.
Bioneer is a "science functional brah!". Not even in the same league as Alec.
If i wanted to add trap bar deads where would i put them? Im HEMA athlete, which is basically swordfighting, i find the trap bar to help explosivness in my thrusts
I love the program, but how do you rest for c1 (strict ohp) and c2 (pulldown or rack chins)? They are supersets but each exercise has different rest times. Do i do one set of c1, rest 2-3 min, then do 1 set of c2, then rest 1-2 min, then repeat?
What are your thoughts on mobility programs? I mean, for beginners and intermediates.
Hey, great program! I really enjoy running, but kinda rusty cuz of how busy I was preparing for college. I'm more of a beginner to the gym (2 months in, but did calisthenics for a few years in my gymnastics team back in my school), and as you highlighted in the video, this is a more intermediate routine. I used to do cross country and part of the track and field team for my school for 3 years 5 years ago, albeit not as competitive but did some competitions in my country for both teams. Is it fine if I follow this program or do I start with a more bodybuilding oriented program with a day of sprinting before I start implementing the rest of the routine?
You can run this program.
Just do 3x5 on the Squat day and add 5-10lbs each week, instead of the heavy 1x5 he suggests.
Are those old videos or did you finally find a track to sprint on ? Great Program Btw
I did find a track, unfortunately it's not a very good one. But I'm going to make do for now!
Thanks a lot for the awesome plan brother! I was just wondering: When you write A1 and A2 in the very first session for example, do you mean that the two exercises should be supersettet with each other or just like: Perform A1, then pause, then A2, pause again, then A1 again (and that as often as it's written in the plan; at 4:43 it's 5 and 4 sets)? Or is A2 an alternative for A1? I really want to do the plan so it would be awesome if I could get an answer from the man himself!
The exercises should be alternated with full rest in between each one. So you perform A1, rest, perform A2, rest, perform A1, rest, etc etc
@@EnkiriElite Thank you for the answer man! Have a good one
@@EnkiriElite Ive recently started following this program not to long ago and thought you were supposed to do the A1 and A2 exercises completely separate not alternating one set by one set after resting with the prescribed time. Will this impact my experience in a major way?
@@Locogames16 I hope u get ur comment answered, I wanna know too.
@@Locogames16 someone tag me if it does!
kind of reminds me of Ross Enamait's stuff
Do you have a tutorial on the DB snatch?
How this only has 39k views offends me!
me too!!!
I'm a hybrid now from ben 10 thanks
Would quads not get enough muscle work here potentially? It’s just a ramp to a heavy set of 5 - not much rep work.
If i’m runner and make 5 runs in zone 2 per week can will i benefit from this program if i remove sprint day?
I’d like to be a hybrid of a rhythmic gymnast and a power lifter, what do?
What does hybrid athlete mean? And also would this be good for fighters and combat sports athletes?
Hey bro, I tried that Lu raise, but I decided to train it as a max effort lift. Now my shoulders are fucked up, you will be hearing from my attorney... Lol Jk
Bro its working my shoulders feel better.
I have to get some of the volume at work without weights though. I just tighten up the opposing muscles for resistance. I know that probably isn't optimal, but it's fucking working and nothing else has. Thanks bro.
How nice of a fitness UA-camr to not assume every one of their viewers is an absolute fitness peasant incapable of performing such as themselves.
What would you suggest as a replacement for the weighted dip if someone has difficulty with that exercise?
Any horizontal press or push up
What kind of skids pads is he using on the prowler?
Do you think that is enough volume when it comes to hypertrophy/strength work for lower body. When I first started doing some explosive work I tuned down my squats to 2x5 heavy sets and some hip hinge work? And my squat started dropping significantly.
Did you lose weight?
2x5 heavy sets sounds to me more like something you would program for deadlifts. In my opinion squats need a bit more volume if you want your numbers to go up. Have you tried bumping that 2x5 up to maybe 3x5 or 3x6 or a 3x5-8 range? That might do it
I have a question for you regarding training for a 1.5 mile run (PT test). I've heard conflicting views about how to train for short-mid distance runs like that. Some people (usually running-oriented athletes) suggest that tons of easy mileage is the way to go, but recently I watched a video by Alan thrall in which he suggested running relatively low mileage (around 1.5 miles), high intensity sessions with a frequency of 3x a week. Does specificity take precedence? Do you think it's necessary to run lots of long, slow, weekly mileage in order to significantly reduce a 1.5 mile run time, or would fast (goal pace or faster) mileage be the most important factor? Thanks Alec!
If the gosl is maximizing the lunges term result first and foremost you should work on building your power up...so power cleans, high pulls, push presses, etc are going to be your best friend.
Assuming you are doing that I would then incorporate a mix of running work. The distance guys tell you to log a million miles a week because building an aerobic base is all they know. You do need that, but you dont need an insane aerobic base to run 1-2 miles. So I would incorporate one run per week like that, slow and long.
I would also do another day of intervals slightly above goal pace but shorter than goal distance, with incomplete rest periods in between.
Lastly, I would incorporate one day of running the actual distance at a pace appropriate with your current level. As your fitness increases the pace here can increase as well.
It's kind of like light, medium, heavy days in lifting.
@@EnkiriElite Sounds good! Thanks for the thorough response.
8:26 taking the “bend the bar with your hands” queue a bit too far there bro. I knew you were strong, but didnt know you were THAT strong.
Would it be OK if I added German Volume Training with 95% of my 1RM for squats on the *"Lower 1"* day?
It won't take me long as I'll only be taking a 15 second rest period between sets.
As long as you exhale fully prior to every rep then it should be fine.
If you do 95% of your 1 RM in fake plates like Jeff does I don’t see the issue
@@EnkiriElite Quality.
Hey Enkiri! i se you like to do like high inentisty before your main strength work. Why is that? Cheers!
By "high intensity" do you mean power/explosive work? The reason for that is because the body is at its freshest during that time and power development is contingent on being able to perform at a maximal level.
What if people are just looking to add exercises to there current program for athletics
What do you recommend for more of a beginner looking to be a hybrid athlete? I couldn't find a video from search
It's not really a beginner approach, imo. I would use a traditional beginner program and then I would pepper in a few things like sprints, and carries, and sled work. And then as you progress I would add in more of that stuff. It would be like a "light" version of this.
What rpe should be used?
What do you think about this program for military training? But adding more running/rucking?
I think that would be a good idea.
There's only 2 things I'm wondering about:
- Why no conventional Deadlifts? Is it because they are too taxing on the body to do all the other stuff?
- Why is the Squat Volume limited to 1 top set of 5 once per week? Isnt that way too low?
Yes, the recovery deficit they create is part of it. The other pat of it is that I don't believe they contribute to the goal of "generalized fitness" (where movement capacity is a big part of that) as effectively as hinging movements do, where the focus is on getting a big stretch through the hamstrings and actually utilizing the eccentric phase.
Regarding the squats, it depends. Is your goal to maximize your squatting strength? Them yes, the volume is too low. Is your goal to maximize your overall fitness and build a bit of leg strength/muscle in the process? Then the volume there is probably just fine.
If you the goals of the program are not in line with your personal fitness goals then you will be disappointed with the results if you chose to run it.
Although I have to say this is one of the better programs I've seen, please don't resort to stupid titles like this. It's not necessary for exposure and the program is only the "BEST" for anyone who has the exact same goals and/or preferences as you.
It was sarcasm
What happens if I want to do Sprints (ala Session 3), 3x/week.... how does one program that in conjunction with “leg days”?
Sprint before you do the leg work and reduce the total volume of leg exercises .
So on a Leg day, I can get my sprints done in the morning “cardio” sessiom and then later that day, have the normal leg session with resistance training?....
Ok, I’ll try that when I get around to doing some cardio. Thanks!
1:21 couple prolly thought you just stole a purse lmao
Alternative for the Dips?
Loving the look of the program. Working lots of different athletic characteristic concurrently.
For tactical guys that are a little younger and aren't as conditioned arriving at battalion after basic. How would you adjust the program to add more aerobic capacity sessions?
Watch some of Chris himshaws stuff as well as stuff by Joel jamieson great stuff for aerobic capacity
Chris Hinshaw
What is a good alternative to leg curls
GHR's or Nordic variations. If you wanna work knee flexion ya gotta flex the knees lol leg curls and GHR variants are really the only way to do that. Plenty of variety between them though....bands and cables can be used to create leg curls. Nordics can be done basically anywhere.
all those heavy dips and heavy OHP, just a matter of time till your shoulders can't handle it anymore.
And this is based on.....? Your N=1 study if I had to guess.
@@EnkiriElite guys that have done it for longer than you and trained many, many more people, from athletes to aging lifters. Matt Wenning. Joe DeFranco. Jay Ferruggia. Eric Cressey. Mike Boyle. Dave Tate. All those dudes warn about heavy OHP for long haul.
@@patrickjulius7352 ohhh yeah, and none of those guys have done any other exercises that work the shoulders over the course of their careers. I forgot about that part. You must be right then!
@@patrickjulius7352 Cressey, tate, and defranco all fucked up their shoulders benching btw.
@@EnkiriElite fair enough I think it’s more complicated than that. Add Brett Contreras and mike Boyle to
that list. All of them think benching risks are more easily mitigated than OHP risks. You’re obviously a beast. Best of luck to staying injury free long term.