These Exercises Build THE MOST Strength & Athleticism (Top 10 SPEEDRUN!)
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- Опубліковано 31 лип 2024
- Shout out to Bald Omni Man for the invite to make this video! It's a cool idea because it forces us to distill things down to what is really NECESSARY for making the best long term gains. Cut out the fluff, cut out the noise, and just bust your a** consistently on the things that are the most impactful. A great philosophy that will get you very far in life!
Unlike most of the other top 10 speedrun lists you guys have seen so far, mine will focus on my hybrid athlete concept. So here it's not just about the exercises that build the most muscle, or the exercises that build the most strength, but rather it is a more comprehensive view of fitness. This means that we need strength and hypertrophy work to get big and strong, but we also need explosive work to raise that raw power ceiling, and we need movement work to build our capacity to move powerfully and seamlessly in an agile fashion. We also need something to tie these aspects together!
It was tough narrowing this down to just 10 movements, but I think this top 10 list is pretty dang solid overall! Focus on these bad boys and you will become a strong and athletic powerhouse in the end. Good luck guys!
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TIMESTAMPS
0:00 Intro & Rationale
1:39 Be sure to check out Nutrisense!
4:42 Front Squat
5:58 Sprinting
7:14 Hyperextensions (Back Raises)
8:02 Nordic Curls or Glute Ham Raises
9:00 Horizontal Jumps
9:44 SLED WORK!
10:54 AD Press
12:03 Neutral Grip Chin-up
13:07 High Pull & Push Press
15:20 Honorable Mentions!
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#speedrun #muscle #fitness #powerlifting #strengthtraining #bodybuilding #enkirielitefitness - Розваги
This was the coolest list yet!! Loved the synergy, I really need to start doing some of these exercises again.
I'll take that compliment any day! Thanks for chiming in mayne. I wanna see you doing some sprints now!
I m a strength and conditioning coach , if I was a fitness UA-camr my top ten list would be pretty much the same as you. Keep up the good work 💪
No crap, Alex you're goddamn right, big fan of both you guys here! Alex I watch 8-10 of your videos everyday man, love the work you do. Alec, mate you rock the hell outta giving so many variations that I can try out to branch my strength, conditioning and mobility game up , would love a 2nd part to this (not to be greedy, but I'd even like a third one 😂, don't blame me, I just love how unique your content is and I'm digging it like hell)
Great list. I gotta start sprinting again, once I get under 200lbs gonna get back after it.
Ease in with hills or inclines, really makes it pretty dummy proof (especially after a long layoff!). I've been using my Fitbit to track MPH, which is fun (can also use a GPS app on your phone). I really want to see how my MPH on flat terrain compares to up some hills, but I haven't got any hills near my house unfortunately!
Full list of everyone else in the community who has done this topic (that I could find!) is listed in the description and I have @'d everybody muahaha
Coach, do you offer consulting sessions for form check?
I tried snatch grip high pulls and my biceps got strained so hard that my arms were immobilized for a day. I suppose I am doing something wrong.
Yeaaaaah budday 🗣
You got here quick 🙂
Fun idea man! Thanks for the invite.
@@EnkiriElite Next vid idea. "The 10 Honorable Mentions"
That's a really solid list Alex. I'm a big fan of weighted back extensions and GHRs, they were a large part of my training back in my powerlifting days. Sprinting is something I've been getting into recently as I walk around a little lighter these days, and it's very enjoyable!
Thank you for the channel mention.
Can't go wrong with building a strong and powerful posterior chain! Glad you enjoyed the video man.
Thinking I'll write a program just based on this list and try to follow it. Still the best overall UA-cam fitness channel in terms of bang for the buck, and I'm honestly surprised that you don't recycle great old videos for views in the new fitness landscape.
I looked at my training log after I filmed this video and I had 6 of these movements in it just in the past week....sprints, front squats, AD press, neutral chins, ghr, and hypers. Easily could have also had a push press or a high pull tossed in there as well. So basically, my program ALREADY IS these 10 exercises!
You got some really good points here for why to do the exercises your showing here. Your knowlage is incredible my friend.
Insane lower/mid trap development. I’m guilty of being a ‘hypertrophy biased’ person but I always find entertainment in your videos. Reminds me of when I played sports in high school; you have some very solid ideas on speed, power, and agility development.
Best list so far, been wanting to do this myself thinking the list had to be stuck towards hypertrophy exercises. More people need to do sprints and jumps tbh, especially these hypertrophy dudes.
Like the list. I used to do a lot of push presses, high pulls, power cleans, front squats and sprints when I was in my 20s. Everything else is easy after getting good at those. Even building muscle.
Your list is well thought out. I like that you mentioned it was conceived as a group with no reference to order.
It's great that you adjusted the aim of the list to speed, power and athleticism. I like the gradual acceleration sprint. I still train this one in my mid-60s. I also do a 1 power snatch/3 overhead squats complex, and other exercises that were difficult to learn (Nordics, Dragon Flag, etc).
I agree overhead squats are excellent!
This is the video we've all been waiting for.
My #1 movement for athletics is definitely the couch seated Ice Cream swallow for very high volume.
It makes you FULL, so do it for the difficult.
I tip my fedora to you, M'Bloatlord
good list to me, i would want the hip thrust on mine and bulgarian split squat, but thats just because they seem to help with my running. Great video bro
Again. Great list!
Your exercise execution speaks to us. I understand why you are excited but we might not even need your enthusiasm to be motivated.😁
Great to see you chime in, Alec.
If there was anyone I'd want to know the most from for the top exercises(for athleticism) it'd definitely be you
This list made me realize that I need to shift t more focus on actual athletic movements. Seems, how good we move ends up being a priority at the end of the day really.
This is one of the best trends in online fitness
Thanks I’ll defo start using these
Very solid list ! I would love to see Weighted Carries, for me they belong here too !
I agree. I think unsupported overhead presses is the top of all pressing patterns. You did include that.
Great list💪
Doing sprints is underrated!
A crazy thought popped into my head! A front squat with dynamic thoracic flexion in an ATG position and a swift drive up back into good posture in order to do something that you never see anyone do ever, but it would train thoracic extension for sure. ATG front squats with a narrow stance and short torso can give you a hell of a forward lean relative to a front squat and that kind of moment makes your upper back more of a limiting factor, and you have to shift back anyway. I've had my elbows continuously slide down with weights close to 300 on worksets but something was strong enough to keep it in place, but with worksets of under 200? I am not worried about the danger of a slouched over 185 lb front squat personally. It already holds true with deadlifts where shoulder flexion helps work the legs with less weight but also involves the lower lats + increased involved of upper back. As a "developmental lift" it doesn't sound like a bad choice theoretically.
I got the snatch grip high pull from you like more than a year ago and it has definitely become one of my favorite movements since, such a fun and bad ass lift, also seen the best trap growth from them
Great list! Standing AB wheel roll outs, I would have like to see make the list.
love squats, single best exercise ever. started out with a 1 rm of 85 kg, 1 year later It's closing in on 150 kg for backsquat and recently did 122.5 on front squat. Screw all of the machines, squats are the truth.
Thank god dips were in the honorable mentions, weighted or bw i love them!
They came reeeeeaalll close to being the primary press, but I figured more people would be able to squeeze more long term gains out of something like the AD Press.
Very cool list, synergistic
I think the Yoke Walk is a super underrated exercise. Of course, the cost barrier to entry probably prevents most people from doing it, but if you can, it's incredible. No other exercise allows you to load that much weight onto your body and actually move with it, and the elimination of grip loads more onto your hips and stabilizer muscles than the farmers carry (which is still great in its own right) and also works bone density. Plus, the Yoke itself makes it super safe to bail out when you're done. It's a shame it's only seen in strongman, and even then, people seem to prefer farmers carry in training.
Hill sprints for days!!! Easy, no equipment needed, and a surefire formula for becoming a beast! Glad you listed sprints as a favorite and gave hill sprints a shoutout. One of my all-time favorites is to do 4-5 hill sprints, and finish the sesh off with 1-2 flat ground sprints. That potentiation affect is incredible
Yes, I call it the "make me fall flat on my face effect" 😂
i really like enkiris content, how he mix strenght with body control and athleticism
AD press is pretty hard to beat. Been doing no back support for a while but might switch to this long term.
Great list.
Like I said, I prefer "true" overhead presses myself! But where squeezing out the most gains over time is concerned, I think you can easily argue that the AD Press is going to provide a more sustainable long term training option as compared to most other OHP variations.
@@EnkiriElite Totally
My favorite is loaded pull ups, but I also rock climb. I understand why you choose neutral grip for additional load.
Congrats to you for being the only one who recommended running types of things. You nailed it. I don't do ANY type of weights for my legs bc I just wanna go fast and far.
You ain't fit if you can't run, point blank. The fitness industry often misses this point though. Glad you enjoyed the video man!
@@EnkiriElite not only that. It's a practical thing. If you can't outrun the bad guy, you are lunch.
@@EnkiriElite whenever I hike in potential bear country I take a powerlifter. Most can't run worth a shit. Bears eat the slowest person.
I would like to see a video from you on differences between front loaded and rear loaded hyperextensions
I'm a big boy but I'm trying to get into sprinting this year. My form sucks tho, could you do a video on how to sprint 101 for muscle dummies?
I love how each UA-cam channel is doing the top ten for the thing they personally love aside from just muscle.
That's what makes it fun and interesting!
12:15
AAAAAAAAAAAAAAH!
I'm already subscribed! I can't subscribe any harder!
I look forward to this
I hope you enjoy it man!
I wish you would make a video on why you wanted to make the ab wheel in the top 10 exercise list. I am very interested in all of the benefits of ab wheel
This is very interesting and useful
Interesting list to say the least
I must say. The most impressive exercise I think you executed may have been those loaded hyperextensions. Overhead push presses. I’m having a difficult time deciding.
Hey Alec! I follow you because you're one of the few people I trust in terms of training for overall athleticism. I've also been following this guy named Will Ratelle who's a D1 strength and conditioning coach who I also like. Since he deals solely with athletes and isn't really a part of this little community, I was just wondering what you thought of his content and also where your scopes and focuses differ exactly. I'm very experienced in strength and hypertrophy training, but I'm a beginner to all the other physical adaptations that are kind of a black box for me that I just lump under the blanket term "athleticism". Hope to hear your insight!
Will Ratelle is underrated.
I actually only just heard of him a few days ago and started following his IG. From what I have seen he is both a beast himself and heavily promotes many similar concepts as I do in regards to building strength and using that strength as foundation to build power and enhance athleticism.
Love from 🇬🇾 bro
Hey Alec great video as always, what is the rationale for favoring the dip over weighted pushups or bench variations?
First time I see one of your videos.
If i could do only 10 or less i guess i would go with suitcase carries, loaded dips,loaded pullups,front squats,sprints (unloaded and loaded),swings and push presses would be my go to movements
Hey alec,
Great list! I was just wondering if I could add some of these movement to your "Supertotal Program" ie. push press, hypers, or would this be overkill?
Hey man, great video as always! I was just wondering, how old are you?
Excellent
Front squats develop strength acquired from full range depth. High Pulls include strength training staying high in partial ranges and execute with additional load or speed.
Good to see you include both
Hey man great list. I'm just wondering though, what is your opinion on the high pull vs power clean?
Also, my bad if you already covered it, but how would you go about implementing power movements? I'm currently on 5/3/1 and doing 5x10s on top of that. How could I implement power movements into that routine?
I need to participate in jumping altogether. Don’t do any and I know I should.
The problem with these exercises is that they won't increase my bench press...
Jokes aside this was a cool list. I did not know half these things existed but they're cool and trainable. Most of the people talking about being a "hybrid athlete" come off as copers that suck ass at training and want to invent new shit to hide their weakness. These exercises you shared are trackable, progress can be measured and they aren't anything insanely fancy. Anyone could start them where they're at and improve. Really interesting video!
Any tips for how to start sprinting and and jumping. I want to add to my program but I also don't want to over due it. Any recommendations for distances? Or reps in cases of jumps etc. Frequency anything would be awesome.
Really cool list!
Do you treat the push press like a power movement (i.e. like a power clean) performing sets of 3 reps or do you treat it as a strength movement (i.e. like a strict press) and do sets of ~5 reps?
Can you make video about a new hybrid program with a full body template.
Sled work develop strong soleus calf strength.
What do you think of Good mornings/RDLs as a replacement for the back extension? Also, great channel 💪
Time to become a hybrid athlete
you are an insane athlete
thanks!
In
The Little Feller's in guys!
@@EnkiriElite 😂😂😂
Can you compare zercher squats to Font squats? My hips feel better when im doing zerchers but am i missing out?
Yup, almost all ninja stuff. It was awesome though.
I will say, if doing sled drags can help me avoid doing leg extensions, and calf raises I am so down. That's literally why I do farmers walks.... To avoid doing the hypertrophy.
I don't wanna get sprayed down with cold water, and whipped with towels. I don't think anyone does. So I can't get caught training like a bodybuilder.
I was here 💪😎
What up brah
Great video
Thank you sir!
At 6:09, Alec is really outspeed the car at the back lol
Great video Alec!
Quick question about your DIY sled. Is it just made of timber? If so, what's the wear like on the bottom from rubbing against concrete?
Yessir, the entire body is made from wood. The only non-wood portion is the chains and handles.
I put 2 pieces of 2x4 on the bottom of the body of the sled that act as "skates." When these skates were down I replace them with another pair. 4 screws total, in and out im under 5 mins. Super easy. It takes longer than you think for the stages to wear down to where they need to be replaced though. I actually get what I would consider really good mileage out of them. Just need prepared to sweep away some saw dust!
I am looking to buy myself a lifting belt. Do you have any recommendations for the brand?
Chin ups are the king
There's no arguing with Alec re: strength & conditioning. He is a strong and conditioned mutha******r. Well done Alec, your channel is actually putting out high quality, valuable content in the sea of shit that is health & fitness. Namaste x
Thanks brotha. That means a lot!!
I reviewed the video again. Any acquired attributes gained from exercise in your honorable mention exercises would be gained by exercise on the list.
Hell, I probably sprint way too little. Mostly doing zone 2/5 runs.
sprinting ftw
Does the AD press disrupt the natural scapular movement that you'd normally have with unsupported OHP variations? I'd have to think having the back pinned against the bench would disrupt that healthy upward rotation of the scaps.
Reminds me a lot of same methodology as Joe Defranco
Can you perform single broad jumps with a light weighted barbell or dumbbell?
Hey Alec do you think its better not to do heavy underhand chinups once you get decently strong on them to prevent tendon injury? I strained my biceps tendon doing heavy triple with 2 plates on chinups. It went away after few days so it wasnt that serious but it was definitely a warning sign for me. Im thinking of doing exclusively neutral grip for heavy weight and overhand/underhand only for higher reps/volume. What do you think?
I think there is still good benefit to be had by incorporating all the different grip types, even if you don't go max effort on traditional supinated chins anymore.
That said, I would personally just ease myself into it more carefully next time. Small strains happen, it's part of the game. But learning how to overcome them for the future (as opposed to just avoiding them) is what makes you more resilient in the long run.
im guessing snatch grip high pull to be there.
❤🎉😊
If you slowed your cadence down you'd completely avoid injury and grow stronger
Pull ups, regardless of grip orientation or exercise variance is still a “pull up.”. “Chin up” is a slang nickname
Wonder if we can get Allan Thrall on board with this top 10 exercise trend?
I shot him a DM on IG and told him about it!
Noticing a very common theme: Lots of love for vertical pulls in the natty community. Biomechanic nerds must be screaming and crying. Oh wait, they always are.
I think they just generally more productive for big long term gains as compared to most horizontal pulls. Most people who get to a high level naturally seem to figure that out or understand it intuitively.
Dips. Many people forget pushing down.
Pretty disappointing that the ‘Enkiri curl’ was not included
Do you think adding in hill sprints would improve my work capacity at the gym?
You might notice some benefits due to enhanced cardiovascular conditioning. But running is beneficial in its own right, regardless of whether it transfers back into the weight room or not.
What would you recommand to some gym bro wanting to start sprints. Quantity? Distance?
Probably start with an incline, and grade it down over time if possible. The incline slows you down and keeps the stride short enough to make the risk of straining a hammie much lower, which can happen if you are not acclimated to the work (can happen even if you are, but less likely).
-Warm-up THOROUGHLY. Cannot be emphasized enough. It takes no less than 20 minutes to warm-up properly for sprinting.
-Go all out on your work sets, and just start with 3-5 reps of 20-40yds (or sprint all out for roughly 3-5 seconds at a time). 2x per week.
-Over time you can build the distances and reps up. But quality over quantity is the name of the game. General rule of thumb is to rest 1 minute for every 10yds sprinted in order to ensure adequate recovery from rep to rep, that is if you run a 40yd dash you should rest at least 4 minutes before sprinting again.
If front squats don’t make the list than he isn’t Alec
Well then call me alec!
Alec I have been watching your videos for years now and I have always wondered… what ethnicity/nationality is the last name Enkiri?
I'm biased as a boxer but I don't think I could make a list without jump rope
Push ups to boxes too
Do you have a program laid out incorporating all of these?
Yes, my ultimate performance manual and my Conjugate manual allow all of these exercises to be incorporated in various ways.
I think the only thing I'm surprised by is the ad press.
I would have gone with a traditional OHP, or pin OHP, but I think that for long term trainability you'll be able to squeeze more gains out of the AD Press due to the torso support. Plus you get the added benefit of working the chest more, which is kind of needed since I didn't include any other presses on the list!
Have you tried the Rubish style of loaded hypertension? Thoughts?
I was never a big fan of the super short ROM, so that's why when I front load I try to hold the bar in a static row. But that limits as well.
peer pressure strikes again
Peer pressure always wins
what is your pr in push press alex ? and what is your lifetime goal if you may ?
Best ever push press is 275. I want to do 300 but I'm not quite at my all time best levels currently.
@@EnkiriElite that's soild man , my best is 230 and hoping to push for 275 this year
AD press over dips? Anderson dips?
Yes, AD press over dips. I do love "Anderson" dips as well though!
You need to work on your ankle/ calf strength. Your ankle is hittin the ground when sprinting which ideally shouldn't occur if you want to have the best form.