I ecently partnered with HLTH Code! They make a legit meal replacement shake that I've been using kind of a like "healthy gainer" to easily get in some more high quality calories and protein throughout the day. It's not overly sweet, and it tastes good even just mixed in water. If you need a way to get in some more easy calories to help recover from your training then be sure to check it out, and use my discount code at checkout for 15% off - ENKIRIELITE gethlth.com/?rfsn=5978995.e9b865f
Great video man! Seeing how your training is structured is always useful especially since it gives me an idea on how to structure athletic type training. Keep up the good work man!
These videos are always fun to watch, please keep making them whenever you make significant changes in your training! If I could get half as strong, or as athletic as you one day, that would be awesome!
I plan to keep making them every 6-12 months! Probably closer to 12. I only ever make 1-2 changes at once so I like to wait until things look pretty different before I make another one of these vids.
This is basically the same split I’ve been using the last several months minus the power and speed work. I’ve also been using your tendinopathy protocol to get my patella ready to overload again, in two months I’ve gone from chronically throbbing knees to squatting and lunging 100% pain free!! Your resources are a blessing man
@@EnkiriElite that s perfect ! my base of max strength is not great so i m focusing on that, with my sepárate day to focus on explosive force to maintain my sport form for soccer
Yes, I believe it has improved a little bit naturally as I've been focusing top speed work. Stride length has increased organically, better knee lift, and I'm more reactive on my lower legs too.
I would be really interested to see what progress you can make doing more middle distance runs. The 800 especially is one of those competitive distances that doesn’t last too long but it still freaking kills in the time it takes. Some things you’ll likely have to do in order to improve however is to increase your aerobic base. This will be done with activities like light/long running and or biking and things of that nature. I started implementing a lot more power, and power endurance into my training (because of watching your channel) Doing things like heavy swings, push presses, and snatches, and I have found that the spring in my legs when I go on my runs (I’m a middle and longer distance runner) is much improved. So again, I’d be really interested to see how you apply it and what kind of results you get in your training. Thanks for the great videos!
I think the aerobic base and lactate tolerance would be the biggest things I would have to work on. I can run 100m in probably low 11s but I can barely Crack 60 seconds over 400m because I just gas out. Some easy-ish mile runs would definitely go a long way, but so would moderate intensity intervals I believe.
@@EnkiriElite the only problem with that though would be that with the aerobic base, depending on the pace and your fitness level, you will cross over in to your and anaerobic endurance range. When strengthening your aerobic base, you’re wanting to lengthen the duration, and increase the pace you can run while staying in the aerobic range, and that requires the lighter longer work in my experience. Then the more moderate and faster paced tempo work is where the lactose tolerance comes into play.
I notice you have a lot of custom looking plyo boxes that you've used for box jumps, power variations of oly lifts etc. Did you make them yourself? If so, a video on the specs would be appreciated!
You should incorporate wrestling conditioning, theres something very special about them that running long distances doesn't give you the same exhausting
@@learninglifter6837 bear crawls, crab walks, sprinting, burpees, lunge steps, high jumps, long jumps all in one circuit style workout i'd say 3x30s of each is a good start, select some of them do them with full intensity, you can add high volume calisthenics to failure in combination of these . with very minimum rest
I just want 3 hundred man! You'll get there though. Mine was stuck in the low 2's for many years. It was gradually getting stronger legs and a stronger upper back that took me up one notch...but then it was working on my strict overhead strength that really kicked me up to the next level after that and had me threatening 300.
@@EnkiriElite That's really impressive. I prioritized push-press for a while, and I made it to 235 for a 1rm before I hit a brick wall hard. I figured I needed to build more leg strength before I progressed any further, because my squat is relatively under-trained. Do you think you'll be able to make a run to 300 with your current squat and OHP numbers? Or will you need to build up those lifts more first? I've looked at a lot of Olympic lifters, and it seems like their best push press is generally within 45%-55% of their best front squat, added to their best strict press. There are a couple outliers. Klokov's push-press is at about 59%, so there are certainly other factors to consider. But that seems to be the general trend. Anyway, sorry about the rant haha
No, not really. I'm not a sprinter, and as such I am more concerned with the actual physical adaptations that the act of sprinting creates in my body, rather than the sole end of running faster simply for the sake of running faster. If that makes sense!
I've been trying to train for the side split lately and I've run into what I assume are hip impingement issues. I get some shooting pain at the bottom of squat, some times when I step on the right foot (especially if I jump on it) I feel weakness and instability in the hip. I've been forcing myself into a deep squat with light weight and I feel I'm slowly able to do it with less discomfort. Do you have any pointers? I'd like to be able to squat atg heavy in a couple of weeks
Do you have the hip impingement issue while training the splits? Pointers: shoot your butt back (creates more space in the hip joint). Before squatting, do a few minutes of frog stretch.
My dude... I'm experiencing the same concern. Except mine are as a result of Full Snatching. It's also now drifted into my squat sessions, which is a total bummer. I'm just going to excise the full snatch (for now) and try to look at the problem (I don't have a solution yet).
I would not recommend trying to go from the point of "shooting pain" to heavy ATG squats in just a *couple weeks*. First you need to find that range of motion pain free, then you need to load it GRADUALLY. That is going to take more than a couple weeks to do successfully....but really what's the rush man? Take your time and do it right. There are a vast number of hip mobility drills out there right here on UA-cam. Just go to squat university or whatever other mobility guru you like. The main thing with mobility work is the consistency with which you perform it. If you do not perform the work diligently, every single day, then the improvements in the long haul will be minimal. That consistency is, imo, what separate the people who make tangible mprovements in mobility from those who do not. If you are dealing with TRUE impingement issues at the hip then thst.means you are running into bony structures prematurely. In order to combat that you need to open up some space inside the joint itself. Outside of surgical osteoplasty....i think the best way to encourage that is with those Banded hip distraction techniques espoused by people like squat University. Open up the hip capsule a little bit with a strong band, and then cement that new range of motion by using it during strength training (so for example, stretch the hip capsule, then do a set of squats. Then stretch the hip capsule, and do another set of squats, etc.) The other general mobility work should still be performed at some other point in the day as well. I hope this helps.
@@EnkiriElite Helps a lot actually. That's basically what I've been doing. Then I only need to be consistent and patient. It's just that I'm a bit of RoM junkie (which is part of why I started training the splits in the first place) so having to squat (just) above parallel hurts my pride. But health comes first
@@billaros1000 side splits are basically extreme abduction. ATG squat is a combination of flexion, abduction, internal rotation, etc. So one can potentially have an abundance of one quality to perform a certain movement pattern, but still lack the sufficient combination of all qualities to adequately perform a different movement pattern. It's just different! So don't get frustrated by it...just patiently follow the process and you will be rewarded with the result.
What are you using to bring your feet forward on the hyper extension? I'm having a hard time telling from the video. I'm curious as I have this machine and can't feel my hamstrings unless I hook my toes on the front edge instead of the back stop where your heels go, but I can only do body weight because I feel so unstable in that position. Just looking for any ideas to bring my feet forward a bit to load and engage my hamstring with real weight.
It's just a platform extender that I put together to make the machine fit better for my build. Basically, it's just a couple pieces of wood that I screwed together that make the platform higher lol.
Do you feel like this isn’t a lot of volume for the quads in terms of hypertrophy? Would it be smart for someone less strong to add some quad rep work?
Haven't made it through the whole video yet, apologies if you've already answered my question. But what are you, Mr Home Gym 😜 doing in a commercial gym?
Question. I don't have a camera nor a system that I can automatically track time on sprints. I kinda just hold my phone in my hand and press the time as precisely as I can. That should be fine, right? I'm not advanced anyways so the slight inaccuracy shouldn't be significant enough to skew my results ATM I believe. Edit: I'm NOT advanced*
It really depends on what types of runs you are talking about. The longer the run the less of a big deal the handheld error is. But on short runs it's going to be pretty impactful.
On the concrete I'm just using a pair of Asics cross training shoes that fit nicely. On the track I use spikes. I think my triceps have slowly gotten bigger in recent years haha.
Best running vert is a little over 40, standing I'm not sure. Best broad jump is about 10 and a half feet. I've jumped onto a 48 inch box from a standstill and a 60 inch box with a run up.
@@EnkiriElite those are very respectable numbers, especially the broad jump. That's comparable to NFL combine broad jumps. I'm sure you could do much higher than 48" standing box jump. I've done 50" with no real warm up and your numbers are comparable to mine.
I ecently partnered with HLTH Code! They make a legit meal replacement shake that I've been using kind of a like "healthy gainer" to easily get in some more high quality calories and protein throughout the day. It's not overly sweet, and it tastes good even just mixed in water. If you need a way to get in some more easy calories to help recover from your training then be sure to check it out, and use my discount code at checkout for 15% off - ENKIRIELITE
gethlth.com/?rfsn=5978995.e9b865f
This is, basically, a free modifiable program. Thanks, Alec. It's nice to see the minutiae laid out too. This is a true gift. Thanks, boss.
I'm glad you found it helpful man.
I love how each upper session is movement based
Just like it should be
"Movement" based? Like twerks?
@@user-km8oh1ll5t yeah twerks
@@BaldOmniMan lol
I love You omni man 👉👈>///
Goldmine of lifting related information
Thanks brother
Great video man! Seeing how your training is structured is always useful especially since it gives me an idea on how to structure athletic type training. Keep up the good work man!
Thanks man. Best of luck with your training!
Awesome to see this coach very good stuff it's great to see how you are balancing all of your goals throughout your weekly sessions.
Glad you enjoyed it bro.
These videos are always fun to watch, please keep making them whenever you make significant changes in your training! If I could get half as strong, or as athletic as you one day, that would be awesome!
I plan to keep making them every 6-12 months! Probably closer to 12. I only ever make 1-2 changes at once so I like to wait until things look pretty different before I make another one of these vids.
Looking great Alec keep them coming
Thanks man!
This is basically the same split I’ve been using the last several months minus the power and speed work. I’ve also been using your tendinopathy protocol to get my patella ready to overload again, in two months I’ve gone from chronically throbbing knees to squatting and lunging 100% pain free!! Your resources are a blessing man
That's awesome about the knees man. I'm glad you were able to get them sorted out with the protocol!
Please do one on recovery i feel mine is poor , i try to sleep but its hard so far restored to hot showers mind helping out
Very cool template you’re working with :).
Thanks!
Nice workout plan brother. I would highly recommend using high rep varying tempo straight bar dips to build the lower pecs. Thanks for the content.
This is the best fitness channel on UA-cam. Hands down
Much appreciated man.
we have pretty similar programs, just that my sprinting and aceleration is on another sepárate day, but nice plan and video man!
Thats a common way to do it! Im just not really focusing on acceleration at the moment because in the past thats all I've ever really focused on.
@@EnkiriElite that s perfect ! my base of max strength is not great so i m focusing on that, with my sepárate day to focus on explosive force to maintain my sport form for soccer
That's a great video but I'm very curious about your mobility routine
Your sprinting form has gotten way better imo
Yes, I believe it has improved a little bit naturally as I've been focusing top speed work. Stride length has increased organically, better knee lift, and I'm more reactive on my lower legs too.
I would be really interested to see what progress you can make doing more middle distance runs. The 800 especially is one of those competitive distances that doesn’t last too long but it still freaking kills in the time it takes. Some things you’ll likely have to do in order to improve however is to increase your aerobic base. This will be done with activities like light/long running and or biking and things of that nature. I started implementing a lot more power, and power endurance into my training (because of watching your channel) Doing things like heavy swings, push presses, and snatches, and I have found that the spring in my legs when I go on my runs (I’m a middle and longer distance runner) is much improved. So again, I’d be really interested to see how you apply it and what kind of results you get in your training. Thanks for the great videos!
I think the aerobic base and lactate tolerance would be the biggest things I would have to work on. I can run 100m in probably low 11s but I can barely Crack 60 seconds over 400m because I just gas out. Some easy-ish mile runs would definitely go a long way, but so would moderate intensity intervals I believe.
@@EnkiriElite the only problem with that though would be that with the aerobic base, depending on the pace and your fitness level, you will cross over in to your and anaerobic endurance range. When strengthening your aerobic base, you’re wanting to lengthen the duration, and increase the pace you can run while staying in the aerobic range, and that requires the lighter longer work in my experience. Then the more moderate and faster paced tempo work is where the lactose tolerance comes into play.
you will always be athleanx's antagonist in the pursuit of athleticism
I would be....if Jeff actually pursued athleticism lol.
What do you do for your hip flexor and knee flexion exercises in session 1?
CANT WAIT TO HAVE ABIT MORE MONEY TO SPEND TO SIGN UP FOR A PROGRAM FROM YOU. NEED TO GET READY TO GET BACK INTO KICKBOXING, BUT STRONGER LOL
Lol best of luck with your training man
What's your opinion on old time strongman, like James Fuller @strongmanarchaeology or Lucs Aaron @rangeofstrength do? :)
Whats ur mobility stuff look like?
I notice you have a lot of custom looking plyo boxes that you've used for box jumps, power variations of oly lifts etc. Did you make them yourself? If so, a video on the specs would be appreciated!
I made them all myself, yup!
You should incorporate wrestling conditioning, theres something very special about them that running long distances doesn't give you the same exhausting
what would you suggest?
@@learninglifter6837 bear crawls, crab walks, sprinting, burpees, lunge steps, high jumps, long jumps all in one circuit style workout i'd say 3x30s of each is a good start, select some of them do them with full intensity, you can add high volume calisthenics to failure in combination of these . with very minimum rest
It still blows my mind that you can casually rep out 225 on the push-press. I hope I'll get there someday.
I just want 3 hundred man! You'll get there though. Mine was stuck in the low 2's for many years. It was gradually getting stronger legs and a stronger upper back that took me up one notch...but then it was working on my strict overhead strength that really kicked me up to the next level after that and had me threatening 300.
@@EnkiriElite That's really impressive. I prioritized push-press for a while, and I made it to 235 for a 1rm before I hit a brick wall hard. I figured I needed to build more leg strength before I progressed any further, because my squat is relatively under-trained. Do you think you'll be able to make a run to 300 with your current squat and OHP numbers? Or will you need to build up those lifts more first?
I've looked at a lot of Olympic lifters, and it seems like their best push press is generally within 45%-55% of their best front squat, added to their best strict press. There are a couple outliers. Klokov's push-press is at about 59%, so there are certainly other factors to consider. But that seems to be the general trend. Anyway, sorry about the rant haha
Hey Alec just wanted to ask do you do you ever
work on your running technique?
No, not really. I'm not a sprinter, and as such I am more concerned with the actual physical adaptations that the act of sprinting creates in my body, rather than the sole end of running faster simply for the sake of running faster. If that makes sense!
I've been trying to train for the side split lately and I've run into what I assume are hip impingement issues. I get some shooting pain at the bottom of squat, some times when I step on the right foot (especially if I jump on it) I feel weakness and instability in the hip. I've been forcing myself into a deep squat with light weight and I feel I'm slowly able to do it with less discomfort. Do you have any pointers? I'd like to be able to squat atg heavy in a couple of weeks
Do you have the hip impingement issue while training the splits? Pointers: shoot your butt back (creates more space in the hip joint). Before squatting, do a few minutes of frog stretch.
My dude... I'm experiencing the same concern. Except mine are as a result of Full Snatching. It's also now drifted into my squat sessions, which is a total bummer. I'm just going to excise the full snatch (for now) and try to look at the problem (I don't have a solution yet).
I would not recommend trying to go from the point of "shooting pain" to heavy ATG squats in just a *couple weeks*. First you need to find that range of motion pain free, then you need to load it GRADUALLY. That is going to take more than a couple weeks to do successfully....but really what's the rush man? Take your time and do it right.
There are a vast number of hip mobility drills out there right here on UA-cam. Just go to squat university or whatever other mobility guru you like.
The main thing with mobility work is the consistency with which you perform it. If you do not perform the work diligently, every single day, then the improvements in the long haul will be minimal. That consistency is, imo, what separate the people who make tangible mprovements in mobility from those who do not.
If you are dealing with TRUE impingement issues at the hip then thst.means you are running into bony structures prematurely. In order to combat that you need to open up some space inside the joint itself. Outside of surgical osteoplasty....i think the best way to encourage that is with those Banded hip distraction techniques espoused by people like squat University. Open up the hip capsule a little bit with a strong band, and then cement that new range of motion by using it during strength training (so for example, stretch the hip capsule, then do a set of squats. Then stretch the hip capsule, and do another set of squats, etc.) The other general mobility work should still be performed at some other point in the day as well. I hope this helps.
@@EnkiriElite Helps a lot actually. That's basically what I've been doing. Then I only need to be consistent and patient. It's just that I'm a bit of RoM junkie (which is part of why I started training the splits in the first place) so having to squat (just) above parallel hurts my pride.
But health comes first
@@billaros1000 side splits are basically extreme abduction. ATG squat is a combination of flexion, abduction, internal rotation, etc. So one can potentially have an abundance of one quality to perform a certain movement pattern, but still lack the sufficient combination of all qualities to adequately perform a different movement pattern. It's just different! So don't get frustrated by it...just patiently follow the process and you will be rewarded with the result.
Never seen Lu raise before
It's a good one!
What are you using to bring your feet forward on the hyper extension? I'm having a hard time telling from the video. I'm curious as I have this machine and can't feel my hamstrings unless I hook my toes on the front edge instead of the back stop where your heels go, but I can only do body weight because I feel so unstable in that position. Just looking for any ideas to bring my feet forward a bit to load and engage my hamstring with real weight.
It's just a platform extender that I put together to make the machine fit better for my build. Basically, it's just a couple pieces of wood that I screwed together that make the platform higher lol.
@@EnkiriElite Thank you I’ll try to rig something like that. I’d love to be able to actually load this exercise now.
Do you feel like this isn’t a lot of volume for the quads in terms of hypertrophy? Would it be smart for someone less strong to add some quad rep work?
Yes, but that's why this is just a review of my personal program and not a program I'm recommending for other people to do lol.
Haven't made it through the whole video yet, apologies if you've already answered my question.
But what are you, Mr Home Gym 😜 doing in a commercial gym?
I think the clip I used here was from a hotel gym when I was traveling.
Question. I don't have a camera nor a system that I can automatically track time on sprints. I kinda just hold my phone in my hand and press the time as precisely as I can. That should be fine, right? I'm not advanced anyways so the slight inaccuracy shouldn't be significant enough to skew my results ATM I believe.
Edit: I'm NOT advanced*
It really depends on what types of runs you are talking about. The longer the run the less of a big deal the handheld error is. But on short runs it's going to be pretty impactful.
@@EnkiriElite Aite thanks man! I'll keep that in mind while progressing.
Hey Alec, what shoes do you use for your sprint training?
Also, is it only me noticing it or have your triceps blown since you started doing pushups ?? Man they are huge now
On the concrete I'm just using a pair of Asics cross training shoes that fit nicely. On the track I use spikes. I think my triceps have slowly gotten bigger in recent years haha.
What straps are you using for Oly?
I don't remember all the clips that I put in this video, but I think the warm body cold Mind straps made an appearance or two.
What is your:
Vertical
Broad jump
Box jump
Best running vert is a little over 40, standing I'm not sure.
Best broad jump is about 10 and a half feet.
I've jumped onto a 48 inch box from a standstill and a 60 inch box with a run up.
@@EnkiriElite those are very respectable numbers, especially the broad jump. That's comparable to NFL combine broad jumps. I'm sure you could do much higher than 48" standing box jump. I've done 50" with no real warm up and your numbers are comparable to mine.
First
How many days a week do you rest?
Currently 3 days per week of no weights.
No farmers or sled work?
Not currently, no. Later though.
How fast can you run in km speed
25mph = 40kmh
@@EnkiriElite holy fuck
I've always found too many twerks kinda kills my hinge strength especially good mornings.
Enkiri you need new tempered glass.
That's a dummy phone. It's my old cell phone and it's not active anymore. I just use it for timing my sprints.
first?
Thanks for great content btw
@@VegetoStevieD glad you enjoy it man
3rd lol