My Current Training Routine For Strength, Speed, & SWOLENESS
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- Опубліковано 10 лип 2024
- #EnkiriEliteFitness #TrainingRoutine #TrainingProgram
TIMESTAMPS
0:00 Intro
1:47 Weekly Microcycle
2:45 Session 1 Breakdown
6:35 Session 2 Breakdown
9:17 Session 3 Breakdown
12:30 Session 4 Breakdown
13:14 Session 5 Breakdown
16:37 Session 6 Breakdown
20:40 Conclusion
My Current Training Routine Series
1st Edition: • My Current Training Ro...
2nd Edition: • My Current Training Ro...
3rd Edition: • My Current Training Ro...
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The legend says if you breath out before squat, the credentials will appear
"if you breathe out before squatting, they will come."
Enkiri Elite Fitness Please don’t put Adolf Cavaliere near any Field of Dreams reference, sacrilege!
Alec, get this..
Weighted .. ring .. push ups ..
You’ll love it!
I will definitely be investing in rings at some point!
Enkiri Elite Fitness hey Alec, you the man, man. Just wanna vouch for homeboy here. Gymnastics rings are out of this world unique piece of equipment. You should check out muscle up progressions. First you’d have to get a good false grip on the rings, then once you got that the muscle up is actually not that difficult. It’s a unique upper body exercise that once you have in the bag, doing it for reps is amazing as it’s obviously an explosive pull to the chest, then a push (dip) up, and back down slow for massive forearm and mobility gains. Peace brotha
Excellent video. No bullshit, straight to the point, super informative. I love the format. Thank you for sharing, Alec.
Thanks. Informative video and explained why you do everything.
These are my favorite videos by far
You opened my eyes to become an overall better athlete, not just sticking to bar and weight to build my muscles, but to perform better in all segments of fitness and be a healthier little ape.
Do you have any videos on how to program for your own goals?
And what books would you recommend for learning more about programming and strength and conditioning in general?
Thanks and keep up with great educational content!
Wow! Great for me to see some weighted calisthenics come into play. You're a beast!
Bro your training style is off the charts! Much love to you my man.
Very unique for sure. I like it
you are a gifted and blessed athlete, trainer, etc. Bro, you gotta be careful with pushing yourself. This is when injuries happen and none of your viewers want to see or hear it happened. be careful
very interesting!
Props to you, not many people share their exact training routine. Very interesting program, I believe only a few train like you do - in terms of goals.
Side note: I used to think you were a "moron" based on what some fitness UA-camrs said. Turns out the actual "morons" are them.
Lately I've been opening my eyes on training, breaking free from a lot of dogmas, lol.
You're helping me in this awakening journey too. Thanks and keep on pushing your limits!
No worries man. I don't blame the people who were lied to,. especially not the ones who have kept an open mind and reevaluated their position in the light of new information. I'm glad you have been able to find my training content helpful because, at the end of the day, that's the only reason I started making videos! Best of luck in your training.
Few video ago i saw you did weight push up, got inspired & do it also.. using a diy T handle for kettlebell hook the belt
Credit to you man, you train like an animal! Love it.
Thanks bro
You should get more views for these type of videos, keep up with the good work!
When you talk about the box jumping allowing you to just go for explosiveness without having to worry about technique of the high pull. It made me think of the reason why I sprint up steep hills... it is the same exact reason. When you sprint on a flat surface you have to worry about technique more with stride length and what not... but if you sprint up a hill you are limited by the gravity so you won’t even be able to take as long of strides, which prevents over stretching certain muscles in your legs while still pushing off the ground with maximal force. Plus when your form starts to break down on a flat surface you will have more momentum that you need to control, whereas up a hill you will already have a natural braking mechanism and won’t have to worry about your stride length getting ahead of your stride speed... if that makes sense. I think you would like it a lot based on what you are saying about the box jump, however it doesn’t look like you live in a hilly area.
Gymnastics rings. They're a great way to do a lot of fun upper body training. Push ups too. I'd grab the book Overcoming Gravity too
The weighted pushup was a great change of pace during quarantine and the banded variations hit the triceps harder than bench ever did but I can't wait to bench again
Alec, talk about your recovery some more, please. Injuries and recovery strategies are such a contested topic in fitness and you have some great knowledge. Share it, bro!
very interesting! it's funny to see the inverted row, Athlean-X likes it very much and I learned it from him but since the fake weights thing I just stopped doing everything he used to preach lol! never did the weighted inverted rows, will give it a try.
Most people graduate from the body weight version pretty quickly, but adding a little bit of extra weight makes it a damn solid choice.
the logic for the weighted box jumps vs the snatch grip high pull is actually really fucking smart, wondering if you are onto something here considering you are able to get a higher system weight with probably much superior recoverability.
Hey Alec, great video. I wanted to ask you for advice if it would be OK, ever since I started benching after quarantine my right hand is a little lower than the left one at the bottom, I'm not sure if this has to do with my upper back or my amount of tuck/flare of the elbows. Honestly I'm a little frustrated and I'm starting to think I might focus on the OHP instead even though bench used to be my favorite lift. Anyways I hope you're doing great an your shoulder gets better soon so you can hit that 300 lbs push press. Take care
I love the loaded push-ups. It's a great feeling. Pre-pandemic, I'd use a dip belt, pull the belt a little further up my torso, loop the chain a few times, and then load it up with a bunch fo 25s. I find 45s end up touching the ground. I'd use the smith machine or squat rack and a bench to get almost parallel. FitnessFAQ is a big fan of doing them that way but on rings. That vest looks awesome, but it sucks to hear it's falling apart. You can do inverted rows with the weight balanced on your crotch/lower torso, but it always feels a bit unstable. I switched to the weighted push-up over DB/BB benches after I fucked my shoulder up and haven't looked back for the most part. Sometimes I swap out the weighted push-ups for DB floor press variations, but that's about it. Good luck on increasing the sprint time!
The weighted push-up has a lot of benefits over benching variations! I'm not sure I'll be looking back either to be honest.
You inspire me to continue lifting HEAVY at 44 years old while on TRT. I only take 100 mg of Test Cypionate pinned once a week which has be in a physical state similar to my natural best during my 30s👊
Hey Alec:
I’m at a weird stage in lifting because I have used a home gym. I can do pull-ups with 100lbsx 2 reps, but squat 225. I have decent cardio and a calisthenics background. However I’m about to start going to the gym here in the next few weeks. Would it be feasible to modify this program and then use it for myself, or should I start with something else? Thank you for the time and Im bingeing the videos man!
Alec I’m interested if you do any specific exercise for recovery like any spinal decompression, mobility, yoga, etc?
For the long sprint, have you considered doing it in parts where for example the first 20m you accelerate, then next 20m you roll on maintaining current speed, and then next 20m you accelerate again? That should translate into higher top speed. I'm a complete newbie to sprinting stuff btw, learned this from some sprinting channel after getting inspired by you!
Love the videos when I said do weighted box jump you said they were stupid
I don't train myself the same way as I train other people, and I am still highly unlikely to ever prescribe this exercise to a client for the same reason I cited to you.
Enkiri Elite Fitness I only suggested it for you cause I do them and think they work well
I train like this too fam, except for the sprinting and not being as strong obviously.
That's disappointing that the vest is already falling apart... Was just about to buy one but might try to make my own
It's getting some fraying. I'm not going to call it down for the count just yet. I am optimistic that it just gets a little worn and then holds on indefinitely from there, but we'll see.
Alec what do you think about training routine review? People would send you their own plans and you would maybe review the most interesting ones or good ones to share. Just a suggestion for some content lol
That's a good idea. Thanks!
About the weighted vest, you can try buying a push up harness.
The Jack Lalane of UA-cam fitness
Hey Alec. Are u familiar with Cal Deitz and his Triphasic training method? For someone who’s looking to maximize their athletic performance (and particularly their sprint) his methodologies might be particularly interesting to you.
I have heard of him but I've never looked into the triphasic method in detail.
Honestly one of the most athletic guys on UA-cam.
Back when I did Track I mostly trained 40-70 meters from what I remember. @ 75-95% 1-4 mins rest
The worst workout I did in my life was 16x100m pretty sure I didn't even finish it.
Haha holy shit! I don't know how anyone could finish that, at least not with any reasonable level of intensity.
Enkiri Elite Fitness my guess is purposeful overreaching. I dont know. I dont think I trained or ate properly either 😂. My favorite was probably 5x70m slowly accelerating to about 85% throughout each set
Seems like a fun training week to me. How well recovered would you say you feel at the start of each week on day 1? It also seems to me like all of this work takes you under 5 hours per week :)
I dunno if you've ever done a video of this, but do you do any agility drills?
Maybe try using DB’s on OHP for a little bit, that might help with the problem.
The push-up has seemed to help a lot actually. I think the barbell OHP will probably seal the deal now.
Have you tried to land on box with completely straight legs? I would expect most carry over to oly lifts and push press with straight legs.
I'd love to see what Alec could do with a D1/D2 athlete. Need some kids to take a chance on this guy! #ResultsOverCredentials
alec, can you discuss mobility for standing presses?
Like everything else its genetic to some degree. Stretching your lats chest shoulders upper back helps. Hang from a pullup bar for a few minutes. Take the stack on a lat pulldown and sit back on your legs on the floor, you should feel your ribcage open up and your shoulders and lats loosen up. Take the empty barbell or a light PVC pipe and force your shoudler into the lockout position. What many people miss is strengthening your upper back/ rear deltoids / traps / rotator cuff. Many people think its ONLY a flexibility problem but often what is inflexible is also weak. These weaknesses will prevent you from keeping an efficient bar path when the weight gets heavier. Also cueing shrugging up with your shoulders at lockout.
Hey Alec, recent subscriber here. Can you tell me where to get that weight vest? I am super interested to try this! Thanks.
It's from kensui fitness. Tell them I sent you. Waiting for them to give me an affiliate link hahah
Where did you get that vest and modular kettle bell? Can you do an equipment review video or provide links/info on how where to get these?
The vest is from kensui fitness. The kettlebell I built. www.enkirielitefitness.com/blog/diy-kettlebell
I'm really surprised to see such high horizontal pressing volume.
Expecting to see some succulent pectorals soon.
That's a new development with the loadable vest allowing me to hit all these weighted push-ups! Been at it for a few weeks now.
Did you just rested your shoulder, or did you do some rehab stuff? My shoulder feels funny right now too and it sucks doing overhead presses.
Do both, rest it from any movements that don't feel good. And do rehab work frequently with a low intensity.
Out of curiosity where did you come by that plate loaded weight vest?
I'm sure you know this, but really working on your sprint technique would likely be the easiest thing you could do to start dropping time-especially over longer distances. Particularly after you get through your acceleration phase, I think you'd benefit a lot from getting smoother arm drive and a better cycle. Have you thought about adding more technique-specific days?
Why not full ROM on pushups? Usually you'd do 1-2 inch deficits and add weight to get an insane hypertrophic stimulus to pecs and f delts
Fuck ya!
Do you do all your video editing yourself?
where can you purchase that vest...can't find it when I search for plate loaded vest
In the weighted jump you count in your bodyweight. But don't you also move your bodyweight (or at least like half of it) during a high pull?
Hey man, when you hit your widow maker PR was that HP or LB?
I’m wanting to throw that back in on Saturdays for a couple months
Do you mean high bar or low bar? All the widowmaker sets were high bar. That shoulder injury that I had made it impossible to hold the bar in a low bar position anyway, but regardless I would not recommend doing low bar widowmaker as the piked over position for that long of a set will be unnecessarily fatiguing to the lower back.
im working towards that 2 plate weighted chin. progress is starting to become painfully slow. (currently at 65 lb)
Hey, Alec. Do you have any ideas about what I could do to build my powerlifting numbers as an intermediate lifter when it isnt my main focus? What I mean is that I'm primarily a martial artist and so I have 4-5 2 hr classes filled with what essentially boils down to HIIT training in terms of its training stimulus. I would love to build a respectable powerlifting total alongside this training but needless to say, recovering from this AND the powerlifting at THIS point is becoming difficult.
That's tough. I would probably just go with two full body weight training sessions each week and eat a shitload of calories!
@@EnkiriElite Yeah, that's pretty much what I'm doing now. Do you think I should do some sort of specific plan or follow a somewhat linear, "snail paced progression" like you've couned it on the big three?
@@bossmode336 I think in the early Intermediate stage that is probably the best way to go, yes.
did 335x10 squat, 345x10 deadlift, 162x9 ohp, 225x12 bench, 215x10 zombie squat(thanks for this awful lift alec) this week. everythings going up up up. Right now im just adding weight each workout, 2 sets of 5, then an amrap. Whats a braindead intermediate program i can do when this stops working? ive done candito 6 week before. kinda attracted to the kizen infinte offseason one since its so similar to what im already doing.
I am obviously partial to my intermediate templates, but they aren't freebies!
Alec what do you think of heavy weight jump now？If it is more concentrated towards power and simpler，like a hang power clean to a clean，then why not just abandon the latter if only train for power sake？
I abandoned full cleans years ago and switched to high hang power variations of Olympic lifts only! In this case I am looking to see if I can replace those Olympic lift variations with the weighted jump.
Alec how would you program long endurance cardio into your routine if that would ever be a goal for you? I'm interested in seeing if you would use it similar to your runs for purely athletic purpose
To be honest, I would probably only ever do it once a week unless I was trying to hit some target mile run number that was really far off or something like that.
Or maybe a hard run early in the week and an easy run later in the week. Something like that. Either way, I would have to have a specific target goal in mind otherwise I would not be motivated to run at all. I might go for a sub 5 mile next year.
Literally an hour ago before seeing this video i thought about how bullshit modern functional training is, and how what you are doing is basically functional training. Getting stronger, faster, bigger and more powerful. While thinking about what your routine could possibly look like here you are posting this, lol.
Boom, there you go man. Literally the most up to date version of what I've been doing these last few weeks.
The functional concept is relative to what you do. Literally almost nothing that you could train except for squats are functional patterns for an average life. That functional shit is just a scam 😂 just train what you like or for what you want to achieve (in this last case, many exercises become functional).
@@RGV2300 You dont have to tell me that. Its just that when these people use the term functional they mean all round body with lots of different adaptations. Thats what they are trying to achieve, failing miserably of course.
Getting bigger is not always beneficial for athletes.. look at pro tennis players and other sports
Where did you get the weighted vest?
So do you do you prefer chin ups or pull ups?
Hey Alec nice video, would like to know your take on this: In an 4 day upper lower routine, if i start with upper and then next day lower, when i do barbell rows, i can't do RDL's or deads properly the next day because back soreness and fatigue, if i switch the order and do lower first, the next day i can't even bend properly to hold the position in a barbell row because hamstring and low back fatigue/soreness, how would you fix this if i want to do both barbell rows and RDL in my training split, got a home gym with limited equipament and would like to hit a muscle frequency of at least 2x a week plus 5 days of training maximum, also i love to sprint in some day, please if you could help! great channel!
That is a conundrum I've run into often in writing programs. I avoid it either ht placing free standing rowing variations (bent over rows, pendlay rows) on lower body days OR by separating rowing variations and deadlift variations across the rest day, so for example, if you deadlift in your lower body sessions on Monday then you could row in your upper body session on Friday, but not on Tuesday. I hope this helps!
Enkiri Elite Fitness thanks! will try to do something like this, separate as far as possible, because like i said i love to do barbell rows and have limited equipament to do low back friendly variations
Hey Alec, any chance you can point me in the right direction of those dip bars you use for your rack? I can't find the magic word for google to pull it up
They're made specifically for this rack which isn't the valor fitness BD-7
Looking thicc, bro 😎
Hey Alec got a question, how should I incorporate some cardio sessions? Without it impeding my recovery, as I squat 3 times weekly, and most forms of cardio uses your legs and in the past it’s impeded my strength gains, but I still want to maintain a healthy level of cardio, without it affecting my strength gains
Just take stan efferding's advice and incorporate some brisk walking! 20-30 mins a day won't impede strength gains at all and will likely help increase session to session recovery. It will also build a base of cardio that you can improve upon later once you are no longer focusing primarily on building the squat.
Enkiri Elite Fitness true makes sense, actually I come from a massive aerobic background as I was a swimmer for years, but I’ve recently switching from endurance to strength and power as my main goal now as I’m in my 20s and my body is leaning better towards weight lifting in terms of progression. I’m too big now for any endurance sport, I just want to keep my aerobic capacity at a good state without impeding my strength goals
I love how you mix up your training. Always need to change and do the type of training that " you " want to do. Can't stay consistent with it if you hate the program.
Would you ever consider making a 20 Rep squat program with also other training programmed in?
Like in general or as a program that I would sell?
@@EnkiriElite one that you sell it would Be awesome!
Hey Alec can somebody do your style of training on a 4-day split?
Sure! I used to do 4 day splits all the time.. might have to lose an exercise or two or modify the sets/reps slightly, but it would be a pretty simple tweak.
Alec your opinion on the hip belt calf raise
Why?
Definitely better than a barbell calf raise as it's less fatiguing and allows you to do them donkey style without needing someone to sit on your lower back.
Did you have sore legs after running on hard surfaces when you first started out? If so then how did you go about the routine? I personally want to include some form of running but my legs become very sore for the whole week and it affects my weight training... Any suggestions as to how can I ease myself into hard surface running?
Lower the volume...
If you break 10 seconds on the 100m that’d be crazy as hell. That’s like Olympic level sprinting. If you actually can run a 4.4 then you’re already sub 11 sec
Did the heavy weighted jumps work out or was it a flop?
I think a bit of a flop. I have still been doing plenty of light to moderate weighted jumps onto higher boxes (between 50-100lbs), as well as just regular old jumps with the trap bar in my hands (up to 150lbs so far) but nothing as heavy as before. The value just never showed itself.
What are the main differences or pros/cons you find between the cable row and inverted row?
I think the inverted row tends to lean more towards the upper back compared to the seated row which usua gets more middle. As well, the inverted row requires total body stability and tightness which just makes it more comprehensive in general.
What’s your laser timed 40 and vert? I would guess 4.75 fourty 37 inch vert (standing vertical)
EDIT: HOLY CRAP??? Is that 4.3 legit? Dude you have world class speed wtf are you doing why are you not playing a sport? Age ? Height?
What's the name of the "bar" you use for the weighted swings? I've seen it used before for Ukrainian deadlifts as well but don't know the actual name of the bar/weight holder.
It's this: www.enkirielitefitness.com/blog/diy-kettlebell
@@EnkiriElite Thanks man!
@@EnkiriElite Thank you!
Your calves are looking big and strong. Seems to me that you were right in saying that explosive, functional, athletic movements are a much better way to spend your time rather than useless calf raises.
They're not going to impress anyone by bodybuilder standards, but they are certainly strong and capable, which is all that matters to me. But yeah, a lot of people thought I was crazy for calling calf a raises a waste of time lol I stand by that statement though.
How tall are u?
Do you have advice regarding knee pain? I have pain in my patella tendon bilaterally and doing squats hurt.
It really is holding me back as I already squatted 275 for 5 reps but now I'm down to just 205 for 5.
Kg?
@@Sealed_Chamber No, my lifts are in lbs. In kg I squatted 125 kg in the past but I'm now down to 93 kg.
@@karl5010 I was just messing with you mate. What type of squat are you doing?
@@Sealed_Chamber Haha okay. I'm doing high bar squats mostly, sometimes low bar too.
Why zombie squat vs front squat? Is it just more comfortable for you, or does it offer different benefits?
It offers a few different benefits that Ive discussed in my video titled why you should do zombie front squats. In my case, I started doing it as an assistant movement for my front squat and then I fell in love with it and decided I wanted to hit a few PR's with it.
Better stimulus to fatigue ratio and less stress on the wrists are two easily noticeable benefits.
How did you hurt yourself push pressing?
Just happened. I didn't know I was injured until the next day.
how long do your training sessions usually last?
Average right now is probably 90 mins.
hey, just a heads up. This is an awesome routine especially with those weighted pushups, but maybe try and keep your head in a neutral position so you can improve your form. I find small tweaks like that make your pushup harder but also better for your body.
Ever considered training bulgarian style?
I used to do cycles of squatting every day a few years ago. I don't think it's really the best way for most people to train though.
Where I Can get that vest?
The one I have is from Kensui Fitness.
That box must be on HRT. How else does it take all that weight and not crumble into pieces?
Because I built it!
What's your opinion when someone stalls on a lift? What should they do?
Either switch it out or lower the weight and rebuild.
I'd say drop the intensity and do more volume, + do a lot of assistance work to strengthen the muscles involved in the lift. Like if you wanna get a stronger deadlift, Work on getting stronger lats and posterior chain.
Alekenkirhere
Not enough curling exercises
Maybe I'm missing something but why do you flare your elbows in the pushup?
Because I don't think it matters.
Enkiri Elite Fitness For once I disagree with you Alec, it CAN definitely do a difference on shoulder health. Perhaps not for you, as you seem to be able to get away with some weird stuff I saw, like ultra wide shoulder presses, etc. But it would be a mistake to tell the general pop that it doesn’t matter.
Respect bro.
HPKazan yup.... I made that mistake, and I haven’t been able to do any pressing for at least a year. Just started back with sets of 5 knee push ups... that’s how fucked up and weak my shoulders got. deff an injury that’s frustrating af. Once a shoulder gets hurt, it’s tricky to get it fixed.
Beetlejuice Jesus.. that’s bad.
Also a tip for any pressing with a bar, FOR MOST PEOPLE, try using a false grip instead of thumb around like everyone does.
My PT who actually knows about proper lifting taught me this and I will NEVER do any thumb around barbell pressing after switching to this.
It’s something to do about having your joints properly aligned when using a false grip.
The trick is to have your thumb actively squeezing against your hand all the time and having the other fingers pointing on the bar. Kinda hard to explain, but it makes a world of difference when pressing with straight bars. That way your hands are properly aligned and your not putting stress on the wrist either if you actively engage the thumb.
Will have to start a UA-cam channel someday with him and showing this concept off..
HPKazan that’s actually interesting you say that, I’ve switched to thumb around the bar instead of gripping under. for squats, and it’s helped a lot with my elbows getting achy from squats, I’ll deff try false grip other lifts
Alec will Athlean X get to 20 million subscribers in 2 years
Lol probably less than that.
Shouldn't you add some running technique drills or something? I mean, your pure power is amazing, but your running form is far from perfect; and I think form becomes very important in longer sprints.
Why do Chinese weightlifters wear the dip belt with the weight behind them?
It forces you to stay upright.
@@EnkiriElite for the triceps lockout which would translate to the jerk I guess?
your opinion on squat everyday? read a reddit post about ya. :)
It can be good for peaking the squat. But outside of that, I don't really recommend it anymore.
@@EnkiriElite Thanks for the info! :)
i don't think you will improve your sprinting if you do soo much fatiguing strength exercises and relative little sprint work.
I seems you don't want to give up your lifting (at least for a while).
Imaging how well your body would respond if you skip most of your lifting but focus more on sprinting.
We get the best stimuli/result NOT by increasing the training volume. Rather being minimalistic and focusing only on just one thing.
You are to strong anyway.
0/10 no athletic concentration curls
Bro I really want to see your all out 400 m at some point
I would like to train for that at some point. I need to find a reliable track I can use though.