Hey Alec, I absolutely loved this video. You’ve furnished some of the best conditioning recommendations and information I’ve heard in a long time. Your content is all very well thought out, organized, and presented in a comprehensive yet concise manner. Good job my friend. I hope you and your family have a very Merry Christmas. Much love and respect brother.
Great points. Heavy & deep rapid breathing while training (light to medium weight) helps me so much. I am an ex-smoker of 24 years and slowly getting mobility back from MS. My point being start something, somewhere & somehow. Great video as usual Alec.
Farmers are one of those movements that is VERY noticable when it's added and taken out of rotation. While in rotation im leaner, faster, and bigger without fail. All things in and out of the gym just generally feel easier. This video is a great reminder to make sure im keeping farmers around at least oncena week.
@@sed1589 I never said it’s bad. I said there’s a huge difference between improvising and being a fluent speaker vs reading something you’ve written down.
I love these, my last workout was 170lbs per hand and 12 sets of 20 yards in just under eight minutes, beltless and strapless. The farmer handles I have are very low to the ground though, so I'm doing basically a full rom deadlift 12 times. Definitely adds another element of difficulty to it.
The best part of this video is that you made farmer's carry implements with some lumber, pipe fittings, and pvc pipes. Makes me want to hit the hardware store this weekend and see if I can do the same haha.
The implements were a bit of a pain to rig together but ultimately it was worth it. I've loaded them up to almost 300lbs a piece and they've held up very nicely.
This advice is solid! People worry so much if they didn't have the farmer walk equipment, just take the heaviest plates and dumbbells at your disposal then walk the hell out for 3 rounds...if feeling up to it...add some shrugs at each round...and Burpees for 5 reps..rest for 30 secs each round then repeat...doesn't have to be fancy and all to be honest..i like to do this after a workout well not everytime...with 10-15 mins max..
My way to add cardio without doing it directly is do all my training EMOM,it takes me 15 mins to complete my upper body days 18 for my lower body days, without counting warm ups,but is always less than half hour
Hey Alec how about Barbell complexes? Like A row into a hang clean into a front squat into a push press for a said number of mins/rounds? Would that have any effect on improving cardiovascular health? Great video btw and I'm indeed binge watching your videos! Top stuff ♥️
Complexes can certainly be beneficial for conditioning, personally though I prefer using other methods for that and sticking to using the barbell for strength and hypertrophy training!
Cardio is nothing more then inefficient light resistance high rep strength training. Strength training is nothing more then inefficient heavy resistance low rep cardio.
finally a natural lifter we can look up to. First time finding your channel Alec keep up the good work. I'm as strong as you but no where as lean and thats my goal right now. Curious what are your current stats, height / wt/ estimated bf% ?
There's a whole compliance side of this that many people ignore. I hate traditional cardio. For decades I've done a four day per week power lifting routine. I always said I was going to do "cardio" on two of the off days. I could never stick with it for long. Last year I started doing strongman style circuits on these days, trying to pick movements that didn't interfere too much with the next days power lift. I no longer dread these workouts, I look forward to them. Are they as good for my heart, probably so, but even if they're not, they're much better than not doing anything.
Totally agree man. You'll never in a million years be able to consistently get me to do "cardio." But I'll happily do farmer's walks every single week.
great video about alternative cardio methods, been needing one for a while. started doing trap bar walks and it's great. but I do not have the ability to do the sled push or pull in my gym. can you explain some of the differences and benefits between the sled PUSH and the PULL
The primary difference is that pushing the sled causes a compression effect against the body whereas pulling it does not. You can also go heavier on a push than on a pull. Altogether though, the movements are pretty similar.
That time is very impressive. I run a 1hr30 half marathon and I'm not convinced i could beat that mile time. The difference at longer distances is lactate threshold comes into it, which is quite a pace specific stimulus that you're almost certainly not getting from your training. However, based on your mile time, it looks like your vo2max (left ventricle) is VERY well developed from the work you're doing. This video might be a game changer for me, i can bin traditional vo2max running sessions (6x800m repeats 🤮) for conditioning work after my strength session
Wondering about HIIT as opposed to LISS, you still get the added time benefits and I don't think that training is as 'damaging' to strength training or muscle growth
Dumbbells are going to limit you because they constantly smash into your thighs which disrupts your walking pattern and also jars the weight out of your grasp.
Love your channel Alec. If doing this 2 days a week as the only exercise , 5-10 sets with full recovery between efforts, would this be to much on the body. I know the farmers carry can really beat you up and many people recommend only doing these once a week, what are your thoughts?
Hey alec Suppose I do not mind sacrificing some strength and want to just use farmers walk to get conditioned as fuark. Would you add frequency before volume
Hey man ! I wonder if doing barbel complexes would accomplish the same thing, since I cant do any kind of carries with my training situation right now. What ive been thinking is doing like a barbell complex (1 round like OHP, rdl, front squat and row for 8 reps each - low weight) for how many rounds I can for 10 minutes and trying to improve the density as you said every week. Would this work good for conditioning? Thanks man!
I gotta get back into trap bar farmers walks. The only downside is that when I would do 15 minutes of as many 20 yard sets as possible with a challenging but doable weight, I would be completely exhausted after. I would just go home and eat and sleep. I guess that’s ok though if I do it on a Friday night or on a Sunday mid morning. Plus I’m very discouraged because the weight that I use although it was challenging it really was pussy weight compared to you. And I weigh 220 pounds. I’m very discouraged but I think I’m gonna start doing them again.
I expect you to hit ~10k subs in January. It's just impossible to put out such quality content without gaining a massive following. It blows my mind every day. In the meantime, fuck everybody else lol. At least I get to see it.
I appreciate the sentiment man. Not sure my channel is actually going to double in size in just the next few weeks, but that would be pretty sweet if it did. Always nice to hear that people appreciate the level of quality I'm striving for though.
@@EnkiriElite Trust me: I watch a LOT of UA-cam. The first few thousand followers are the hardest. For all of its masculine posturing, though, UA-cam fitness is actually just obsessed with drama -- on par with Desperate Housewives. If you're after more followers, the hard truth is you have to stir up controversy for the sake of controversy. If you're willing to do that, you'll get more views. All up to you in the end.
@@EnkiriElite I just wanted to remind you that my prediction was pretty damn close. I think you're making the right choice: balance the informative content with some call-outs of bigger (read: shittier) UA-camrs. Good stuff, Alec. Keep it up.
AYE...... How did you build your farmers carry rigs? Most of it looks self explanatory except for the pvc area to hold the plates. How does it all hold up over time?
I drilled about halfway into the 4x4's so that the PVC had a slot to slip into, and then I ran a small bolt horizontally through the 4x4 and through the PVC so that they would be secured. Doesn't have to be perfect because they really don't take on very much stress while you're carrying the implements.
Yes, the density block includes the total time from the first time you pick up the implements to the last time you set them down. Start out with a rest period that's manageable and then work to shorten it over a period of a few weeks. It's going to be dependent on the individual. There are no hard and fast rules. You're just trying to best your own performances.
You can use sled pulls but your quads are going to fatigue at a disproportionate rate and you won't be able to tax the cardio system as hard. Overhead carries just would be a terrible idea lol.
Hey bro what do think about rhythm jumps (holding dbs and doing plyometrics jumps with little time on the ground) and jump squats (putting a barbell on your back and doing a plyometric jump like that)? Obviously light weight as to not hurt yourself.
Purely for power development or purely to increase vertical jumping ability? I think if all you cared about was getting a higher vert that those exercises would be useful, but in terms of general power development I think there are better choices.
I just tried this out with a sandbag I made out of a canvass duffle bag. I'm not very strong so a 150lb bag is plenty for me. I will say bear hugging the bag compresses my diaphragm a bit, but I still got a soaring heart rate if I made sure to keep rest periods below 45 seconds. Additionally, I was able to circumnavigate my wrist tendonitis because I'm not utilizing grip too much, it's more about holding the bags pressed against my chest with my arms. Loved the workout!
I've got a video that covers my own diet since people are pretty curious about what I eat. ua-cam.com/video/_tbrVo_WXOI/v-deo.html ua-cam.com/video/f28_8dkuRv8/v-deo.html
If I'm doing no direct lower back work at the min(just conventional Deadlifts) would it be better to do Romanian Deadlifts or Sldl for better carry over to my conventional? Injured my lower back a few weeks back squatting so working my Way up again. Injury free now. Currently doing sldl as a accessery but not too sure I should switch to Romanian ? Thanks in advance
The RDL is not going to do much for a conventional deadlift. It's better for athletes, imo. If carryover is all you want you'll get more from the SLDL.
would you say this actually greatly benefits aerobic thresholds or.mostly anaerobic as in your mile was possibly so easy that you didn't get into the aerobic state. I guess depends on if you feel your lunges doing this and enough sets. For me i can do pretty good stuff for upto 5 mins fast people even ask me you do lots of cardio I don't but once I hit aerobic state I crash like a bus hit me anything past say close to a mile I have to walk the rest like I am 80 years old haha. So in short would this help someone like me also?
Obviously it's not a true aerobic endeavor, but the lungs are certainly working hard. I can't prove it, but I would wager that most average trainees would see a substantial increase in vo2 max after a few months of really busting ass on this training method. Plus, you can tailor it however you want. If you want to make it more aerobic then go slightly lighter with the weight and use longer Carries and shorter rest periods. Like I said in the video though, it's not going to turn you into a marathon runner. If you want to do something that crazy specific then you have to practice the activity itself. But in terms of general preparedness for pretty much anything and being better than 99% of people you see on the street, this shit can't be beat, imo.
@@EnkiriElite cool Yeah i don't care about crazy marathons per say i just want a healthy cardiovascular and respiratory system without doing boring runs this is way more fun or even front loaded carry or yolk I think you mentioned that. Thanks for the long reply.😃
Exactly, This is why I do tire sled pulls and Sprints. Jogging destroys your body, Runner's high feels good and all but afterwards you just feel so drained and achy. Afterwards, you wonder if you actually worked out or just killed your body. Unless you're marathon runner or an african bushman, There's no reason why you should be pounding pavement for 40 minutes to get your heart pumping. It doesn't even get you in shape, tons of people jog to lose weight and fail miserably. Sprinting Alone, On the Otherhand, will boost testosterone, strengthen your CNS, stimlate muscle growth, and keep your body young. All the while giving you the endurance you need to fight and plow through your day, Show me a single fat guy that sprints often.
I've noticed during my training that my abs are nice and tight but my lower back is giving out and arching, thinking about getting a 45 degree extension for the home gym. Is the 45 more of a glute/hammie or can you really hammer the lower back? Never used one! Thanks!
Lower back is arching or rounding? It would be weird for a fatigued lower back to arch, usually it would flex, i.e. round. As for the hyperextension, the muscle emphasis can be placed wherever you want it. If you want to target the hammies and glutes, then flex and extend the hips. If you want to target the lower back more then you can focus on flexing and extending it slightly. I wouldn't go crazy with that method though because like any other lower back flexion/extension pattern it can lead to injury. Plus, the lower back gets hit pretty hard when you treat the hyperextension like a hip exercise. I go over all that in my video called "The most underrated posterior chain exercise. Period."
@@EnkiriElite Oops sry I meant rounding of the back but for example when I do the ab wheel I feel like my abs are alot stronger and my lower back is preventing me for progressing and my form usually gives out with my lower back going into hyper extension.
@@DinkAndDrive that's the abs failing bro. When you're doing a rollout the job of the abs is to stop the spine from falling into hyperextension. The lower back is just hanging around passively.
@@EnkiriElite oh damn, I really need to work on my form then and not go out so far, Ever since I've been doing them for the past few weeks I get a strong set of them with really good form but then on the last sets and reps my form really starts to break down. Also noticed whenever I bend over and come back up my lower left back muscle pops but its not like a bone pop or any pain. It's the weirdest thing. I know your not a Doc but have you ever experienced anything like that?
I thought cardio was the time spent putting weights away?!😃 200lbs per hand!👍nice. What do you do for a job? I'm currently looking for something different, so just wondering.
Is 10 minutes really enough for cardiovascular fitness though? I was assuming you really need to push the body for a good hour to stress the aerobic system
There's vo2, lactate and general aerobic. I'd put a mile in the vo2 category. Plus his legs are probably that springy/propulsive that he's likely eating up the ground without working as hard as a weaker athlete.
Alec is one of the few examples of a maxed out shredded natural lifter. If someone on UA-cam looks significantly different from this bloke, you can almost be sure they're juicing. Yes, that is indeed the case for almost everyone.
Hi sir, I feelt difficult to took a deep breath to make my core tight during a front squat. Is it supposed to be hard or just me doin it wrong ? Thx sir.
let me guess, you're doing cross fit with a mixture of jeff cavalier's functional fitness program? i knew it, i caught you ya little snake in the grass!
@@EnkiriElite lol I been lifting almost 3 years and my deadlift is right behind yours and bench is the same. Gain more weight or stay relatively weak for your time lifting.
I had not run consistently for quite some time when I published this video over 2 years ago. That said, sprinting, which is the only form of run training I have ever done in my life, is still not training you to run distances.
@@EnkiriElite Youre right about that. Actually they did some research in Denmark a few years ago that found that weight trained individuals did better on obstacle courses for time compared to individuals Who were running as their only form of training
I have a leg length discrepancy. Helps keep me even when I do loaded carries, but I've decided it's not the best idea for squats and deads where there's so much combined hip/knee flexion.
Alec the tipe of dude to carry moms grocieries all by himself
Guess I need to make a "How to be Fat While Doing Ample Amounts of Cardio" video.
Hahahaha
freakied0550 DO SOME short-burst-high-intensity CAARDIOO BROOOOOOO!!!
I'm an expert! B)
We should probably ask Jason to do a video on this topic as well.
Treadmill makers are going to order a hit on Alec Enkiri.
Hahaha let's hope not
Treadmills are dumb in my opinion its the planet fitness of equipment its not good for anything in my opinion
@@kennethjohnson4429 The are incredible dust collectors
Cardio?
Is that spanish?
Hey Alec, I absolutely loved this video. You’ve furnished some of the best conditioning recommendations and information I’ve heard in a long time. Your content is all very well thought out, organized, and presented in a comprehensive yet concise manner. Good job my friend. I hope you and your family have a very Merry Christmas. Much love and respect brother.
Thanks for the kind words man. Hope you guys all have a Merry Christmas as well!
Best fitness channel on UA-cam! Making a good progress because of your tips. Wishing you the merriest christmas!
That's awesome bro. Merry Christmas!
This is probably the best bit of advice I’ve seen from you. Very impressive my dude.
Thank you, sir. Glad you enjoyed it.
This video is PURE GOLD!
Great points. Heavy & deep rapid breathing while training (light to medium weight) helps me so much. I am an ex-smoker of 24 years and slowly getting mobility back from MS. My point being start something, somewhere & somehow. Great video as usual Alec.
Well this method will certainly get you huffing and puffing no matter how in shape you are! It's a heck of a lot of fun too and a great challenge.
I hope MS does not mean what I think?
@@LarsRyeJeppesen Multiple Sclerosis !?
Thank you Alec!
Farmers are one of those movements that is VERY noticable when it's added and taken out of rotation. While in rotation im leaner, faster, and bigger without fail. All things in and out of the gym just generally feel easier.
This video is a great reminder to make sure im keeping farmers around at least oncena week.
Dude, you're a great speaker.
Thanks bro!
Idk He looks like he’s reading most of what he’s saying lmao
@@jaymz8222 I mean even if it's scripted (which is not a bad thing btw) he hardly stutters or says "like" or "um" if its not necessary.
@@sed1589 I never said it’s bad. I said there’s a huge difference between improvising and being a fluent speaker vs reading something you’ve written down.
@@jaymz8222 obviously but he's still a good speaker imo.
I love these, my last workout was 170lbs per hand and 12 sets of 20 yards in just under eight minutes, beltless and strapless. The farmer handles I have are very low to the ground though, so I'm doing basically a full rom deadlift 12 times. Definitely adds another element of difficulty to it.
I really love how you accept the challenges people make for you. I need to think of something diabolical for you...
The best part of this video is that you made farmer's carry implements with some lumber, pipe fittings, and pvc pipes. Makes me want to hit the hardware store this weekend and see if I can do the same haha.
The implements were a bit of a pain to rig together but ultimately it was worth it. I've loaded them up to almost 300lbs a piece and they've held up very nicely.
This advice is solid! People worry so much if they didn't have the farmer walk equipment, just take the heaviest plates and dumbbells at your disposal then walk the hell out for 3 rounds...if feeling up to it...add some shrugs at each round...and Burpees for 5 reps..rest for 30 secs each round then repeat...doesn't have to be fancy and all to be honest..i like to do this after a workout well not everytime...with 10-15 mins max..
Sounds like you've got the right idea man!
Looking shredded Coach
Another solid video. Merry Christmas bro.
Thanks man! Merry Christmas!
My way to add cardio without doing it directly is do all my training EMOM,it takes me 15 mins to complete my upper body days 18 for my lower body days, without counting warm ups,but is always less than half hour
This Chanel is the best
Great information content. Merry Christmas to you brother. :)
Thanks man! Merry Christmas!
Always here bro
But i thought high volume rack pulls were the secret
Only for alphas
Is this a dunk on Alpha Destiny?
skip to 4:50 to get to the good stuff but this is a really good method. I have done things similar with farmers walk and also walking lunges.
Fully natty, this is real hard work.
Bro nice,!! Can you do a video on how you made your farmers carries?
I just came across you channel.
Great stuff, and your enthusiasm and energy reminds me of Scooby.
So what you're saying is I have to bring in all the groceries in one trip, and I can run a 5 minute mile. Thanks coach ;)
Bring all the groceries in in one trip, then bring them back out again, then bring them back in again, then bring them back out again...
5 minute mile?? If you can bring all the groceries in one trip you can break world records, son! 😂
Love the beanie
Hey Alec how about Barbell complexes? Like A row into a hang clean into a front squat into a push press for a said number of mins/rounds? Would that have any effect on improving cardiovascular health? Great video btw and I'm indeed binge watching your videos! Top stuff ♥️
Complexes can certainly be beneficial for conditioning, personally though I prefer using other methods for that and sticking to using the barbell for strength and hypertrophy training!
Cardio is nothing more then inefficient light resistance high rep strength training. Strength training is nothing more then inefficient heavy resistance low rep cardio.
Awesome!
looking huge brother! Do you do breathing exersizes? You should!
The better alpha destiny
He trains awsome for aerobic and anaerobic capacity. He is training for power and endurance. Many runners actually use the same modes he uses
Segue, salient, and etc.!!! Well spoken. May I see your template? May I see the measurements in your handles?
finally a natural lifter we can look up to. First time finding your channel Alec keep up the good work. I'm as strong as you but no where as lean and thats my goal right now. Curious what are your current stats, height / wt/ estimated bf% ?
Thanks man. I'm 5'6, 155-160lbs. Body fat? Not sure, but probably 8-10% usually.
Farmers carry, and the prowler sled is all you need for conditioning.
Hey man really great video. Can you get a mic ?
Man i want to train with you.
Bro, this cardio crossfit stuff is making me doubt you. Do you even pick things up and put them down, bro?
😂
Yeey, Nice seeing you around here haha
There's a whole compliance side of this that many people ignore. I hate traditional cardio. For decades I've done a four day per week power lifting routine. I always said I was going to do "cardio" on two of the off days. I could never stick with it for long. Last year I started doing strongman style circuits on these days, trying to pick movements that didn't interfere too much with the next days power lift. I no longer dread these workouts, I look forward to them. Are they as good for my heart, probably so, but even if they're not, they're much better than not doing anything.
Totally agree man. You'll never in a million years be able to consistently get me to do "cardio." But I'll happily do farmer's walks every single week.
great video about alternative cardio methods, been needing one for a while. started doing trap bar walks and it's great. but I do not have the ability to do the sled push or pull in my gym. can you explain some of the differences and benefits between the sled PUSH and the PULL
The primary difference is that pushing the sled causes a compression effect against the body whereas pulling it does not. You can also go heavier on a push than on a pull. Altogether though, the movements are pretty similar.
I remember sets of 10 squats felt like conditioning
Amazing
This sounds like the lifting equivalent of vo2 max intervals
That time is very impressive. I run a 1hr30 half marathon and I'm not convinced i could beat that mile time. The difference at longer distances is lactate threshold comes into it, which is quite a pace specific stimulus that you're almost certainly not getting from your training.
However, based on your mile time, it looks like your vo2max (left ventricle) is VERY well developed from the work you're doing.
This video might be a game changer for me, i can bin traditional vo2max running sessions (6x800m repeats 🤮) for conditioning work after my strength session
Wondering about HIIT as opposed to LISS, you still get the added time benefits and I don't think that training is as 'damaging' to strength training or muscle growth
Been doing farmers but only with dumbbells
Need the handles or a trap bar
I did try with straight bar and it actually felt ok
Dumbbells are going to limit you because they constantly smash into your thighs which disrupts your walking pattern and also jars the weight out of your grasp.
Love your channel Alec. If doing this 2 days a week as the only exercise , 5-10 sets with full recovery between efforts, would this be to much on the body. I know the farmers carry can really beat you up and many people recommend only doing these once a week, what are your thoughts?
I think something like the farmers walk adding weight, extentding distance and timing yourself is great cardio and killing 2 birds with one stone.✌
Hey alec
Suppose I do not mind sacrificing some strength and want to just use farmers walk to get conditioned as fuark. Would you add frequency before volume
Hey man ! I wonder if doing barbel complexes would accomplish the same thing, since I cant do any kind of carries with my training situation right now. What ive been thinking is doing like a barbell complex (1 round like OHP, rdl, front squat and row for 8 reps each - low weight) for how many rounds I can for 10 minutes and trying to improve the density as you said every week. Would this work good for conditioning? Thanks man!
I gotta get back into trap bar farmers walks. The only downside is that when I would do 15 minutes of as many 20 yard sets as possible with a challenging but doable weight, I would be completely exhausted after. I would just go home and eat and sleep. I guess that’s ok though if I do it on a Friday night or on a Sunday mid morning. Plus I’m very discouraged because the weight that I use although it was challenging it really was pussy weight compared to you. And I weigh 220 pounds. I’m very discouraged but I think I’m gonna start doing them again.
I expect you to hit ~10k subs in January. It's just impossible to put out such quality content without gaining a massive following. It blows my mind every day. In the meantime, fuck everybody else lol. At least I get to see it.
I appreciate the sentiment man. Not sure my channel is actually going to double in size in just the next few weeks, but that would be pretty sweet if it did. Always nice to hear that people appreciate the level of quality I'm striving for though.
@@EnkiriElite Trust me: I watch a LOT of UA-cam. The first few thousand followers are the hardest. For all of its masculine posturing, though, UA-cam fitness is actually just obsessed with drama -- on par with Desperate Housewives. If you're after more followers, the hard truth is you have to stir up controversy for the sake of controversy. If you're willing to do that, you'll get more views. All up to you in the end.
Yeah, I've gathered that that's pretty much the gist of the thing, unfortunately. I'm undecided as to how I want to proceed haha.
@@EnkiriElite I just wanted to remind you that my prediction was pretty damn close. I think you're making the right choice: balance the informative content with some call-outs of bigger (read: shittier) UA-camrs. Good stuff, Alec. Keep it up.
Haha I forgot about this little prediction of yours, but you did come pretty damn close. And just a few short weeks ago! Hopefully we'll hit 10k soon.
I bet you could do just 8 minutes of those farmers walk every day, nothing else and you would get a great body
You'd be in strong, resilient, and in fantastic shape! You would definitely also build up some muscle to go along with it.
AYE...... How did you build your farmers carry rigs? Most of it looks self explanatory except for the pvc area to hold the plates. How does it all hold up over time?
I drilled about halfway into the 4x4's so that the PVC had a slot to slip into, and then I ran a small bolt horizontally through the 4x4 and through the PVC so that they would be secured. Doesn't have to be perfect because they really don't take on very much stress while you're carrying the implements.
great advice and video. Do you think a sled is well suited to the same purpose?
it can definitely be done!
Sprints, hiit cardio for 20 minutes MAX A day is all u need
what do you think is more useful for performance? regular farmer carry or a bar on the back (savety bar optimal)
Regular farmers carry.
Wait, so do you include the rest period between each famer carry time in your stop watch time? If so how long do you rest for?
Yes, the density block includes the total time from the first time you pick up the implements to the last time you set them down. Start out with a rest period that's manageable and then work to shorten it over a period of a few weeks. It's going to be dependent on the individual. There are no hard and fast rules. You're just trying to best your own performances.
can you use other movements such as overhead carriers and sled pulls?
You can use sled pulls but your quads are going to fatigue at a disproportionate rate and you won't be able to tax the cardio system as hard. Overhead carries just would be a terrible idea lol.
Hey bro what do think about rhythm jumps (holding dbs and doing plyometrics jumps with little time on the ground) and jump squats (putting a barbell on your back and doing a plyometric jump like that)? Obviously light weight as to not hurt yourself.
Purely for power development or purely to increase vertical jumping ability? I think if all you cared about was getting a higher vert that those exercises would be useful, but in terms of general power development I think there are better choices.
@@EnkiriElite Higher vert. If I do the jump squat how heavy should I go? 50% of 1 rep max for 3-5?
For vertical jump? LIke 10% man lol.
Do sets of 10 of any olympic lift and tell me your not gassed
I just tried this out with a sandbag I made out of a canvass duffle bag. I'm not very strong so a 150lb bag is plenty for me. I will say bear hugging the bag compresses my diaphragm a bit, but I still got a soaring heart rate if I made sure to keep rest periods below 45 seconds. Additionally, I was able to circumnavigate my wrist tendonitis because I'm not utilizing grip too much, it's more about holding the bags pressed against my chest with my arms. Loved the workout!
Alec; Do you still have coaching spots open?
Yeah man, just shoot me an email at enkiri.elite@gmail.com if you want me to send you some more info.
maaaan, your channel is good. what about some videos on nutrinion?
I've got a video that covers my own diet since people are pretty curious about what I eat.
ua-cam.com/video/_tbrVo_WXOI/v-deo.html
ua-cam.com/video/f28_8dkuRv8/v-deo.html
If I'm doing no direct lower back work at the min(just conventional Deadlifts) would it be better to do Romanian Deadlifts or Sldl for better carry over to my conventional? Injured my lower back a few weeks back squatting so working my Way up again. Injury free now. Currently doing sldl as a accessery but not too sure I should switch to Romanian ?
Thanks in advance
The RDL is not going to do much for a conventional deadlift. It's better for athletes, imo. If carryover is all you want you'll get more from the SLDL.
@@EnkiriElite thanks bro.
Yeah I only want it for carryover and strengthen lower back. Thanks
Hi Alec, do you offer coaching?
Yeah, man. Shoot me an email at enkiri.elite@gmail.com if you're interested and I can send you some more info.
Did you injure your left shoulder in the past? Or the collar bone?
Probably lol
Out of curiosity, what distance would be equivalent to a “1RM” for a carry?
I think if you can't take it a minimum of 15 yards you probably shouldn't bother picking it up. I usually shoot for 20 though.
Strongmans usually count it as 50ft
@@hodornador6085 15 yards is 45 feet so I was pretty close haha
would you say this actually greatly benefits aerobic thresholds or.mostly anaerobic as in your mile was possibly so easy that you didn't get into the aerobic state. I guess depends on if you feel your lunges doing this and enough sets.
For me i can do pretty good stuff for upto 5 mins fast people even ask me you do lots of cardio I don't but once I hit aerobic state I crash like a bus hit me anything past say close to a mile I have to walk the rest like I am 80 years old haha. So in short would this help someone like me also?
Obviously it's not a true aerobic endeavor, but the lungs are certainly working hard. I can't prove it, but I would wager that most average trainees would see a substantial increase in vo2 max after a few months of really busting ass on this training method. Plus, you can tailor it however you want. If you want to make it more aerobic then go slightly lighter with the weight and use longer Carries and shorter rest periods. Like I said in the video though, it's not going to turn you into a marathon runner. If you want to do something that crazy specific then you have to practice the activity itself. But in terms of general preparedness for pretty much anything and being better than 99% of people you see on the street, this shit can't be beat, imo.
@@EnkiriElite cool Yeah i don't care about crazy marathons per say i just want a healthy cardiovascular and respiratory system without doing boring runs this is way more fun or even front loaded carry or yolk I think you mentioned that.
Thanks for the long reply.😃
Exactly, This is why I do tire sled pulls and Sprints. Jogging destroys your body, Runner's high feels good and all but afterwards you just feel so drained and achy. Afterwards, you wonder if you actually worked out or just killed your body. Unless you're marathon runner or an african bushman, There's no reason why you should be pounding pavement for 40 minutes to get your heart pumping. It doesn't even get you in shape, tons of people jog to lose weight and fail miserably.
Sprinting Alone, On the Otherhand, will boost testosterone, strengthen your CNS, stimlate muscle growth, and keep your body young. All the while giving you the endurance you need to fight and plow through your day, Show me a single fat guy that sprints often.
No doubt man. I've been doing resisted sprints with my sled a couple times a week lately as well. Feels fantastic.
How much time to you spend sitting every day?
No idea, but I try to make it a point to stand up when I'm working the majority of the time.
I’m over weight should I do this everyday or just on leg days
I wouldn't recommend doing it more than twice a week.
I've noticed during my training that my abs are nice and tight but my lower back is giving out and arching, thinking about getting a 45 degree extension for the home gym. Is the 45 more of a glute/hammie or can you really hammer the lower back? Never used one! Thanks!
Lower back is arching or rounding? It would be weird for a fatigued lower back to arch, usually it would flex, i.e. round.
As for the hyperextension, the muscle emphasis can be placed wherever you want it. If you want to target the hammies and glutes, then flex and extend the hips. If you want to target the lower back more then you can focus on flexing and extending it slightly. I wouldn't go crazy with that method though because like any other lower back flexion/extension pattern it can lead to injury. Plus, the lower back gets hit pretty hard when you treat the hyperextension like a hip exercise. I go over all that in my video called "The most underrated posterior chain exercise. Period."
@@EnkiriElite Oops sry I meant rounding of the back but for example when I do the ab wheel I feel like my abs are alot stronger and my lower back is preventing me for progressing and my form usually gives out with my lower back going into hyper extension.
@@DinkAndDrive that's the abs failing bro. When you're doing a rollout the job of the abs is to stop the spine from falling into hyperextension. The lower back is just hanging around passively.
@@EnkiriElite oh damn, I really need to work on my form then and not go out so far, Ever since I've been doing them for the past few weeks I get a strong set of them with really good form but then on the last sets and reps my form really starts to break down. Also noticed whenever I bend over and come back up my lower left back muscle pops but its not like a bone pop or any pain. It's the weirdest thing. I know your not a Doc but have you ever experienced anything like that?
I thought cardio was the time spent putting weights away?!😃
200lbs per hand!👍nice. What do you do for a job? I'm currently looking for something different, so just wondering.
Used to work with my hands. Right now I work in an office. Nothing special though.
Jesus bro looking fucking ripped
Haha thanks man
Is sprints (40s, 50s, and 60s) with a weighted vest good or no?
I wouldn't sprint with a vest. If I was using a weighted vest I would probably just walk with it and go for farther distances.
@@EnkiriElite Why tho?
@@harleyzeth very heavy on joints and such
how big are your arms?
15"
@@EnkiriElite 15 LEAN
15 - lean and functional.
Is 10 minutes really enough for cardiovascular fitness though? I was assuming you really need to push the body for a good hour to stress the aerobic system
There's vo2, lactate and general aerobic. I'd put a mile in the vo2 category. Plus his legs are probably that springy/propulsive that he's likely eating up the ground without working as hard as a weaker athlete.
What if grip is not strong enough? Straps or?
Start strapless and then use straps when you need them. Try to build the grip as you go along.
@@EnkiriElite good approach. Thanks Alec
@@LarsRyeJeppesen no problem!
How did you make the tool your using in the video?
What tool am I using? I forget.
@@EnkiriElite I think it's two farmer walk handles
@@sed1589 I'll be making a blog post about it in the future..too much to type on here!
@@EnkiriElite alright awesome!
If youre training conditioning youre doing cardio
Alec is one of the few examples of a maxed out shredded natural lifter. If someone on UA-cam looks significantly different from this bloke, you can almost be sure they're juicing. Yes, that is indeed the case for almost everyone.
How long till ur dunking lol
has your grip gotten insanely stronger from those farmers walks?
I wouldn't say I have an insanely strong grip but its certainly above average haha.
Another great one to shut up the incredibly intellectual comments, also mirin the custom mad tank (its enkiri LDA made right? ahah)
I don't know what LDA is but yeah bro, the best tanks are custom made hahah.
@@EnkiriElite in portugal it stands for limited, kinda like LLC in america ahaha
@@baxsheets ohhhh ok that makes sense.
Hi sir, I feelt difficult to took a deep breath to make my core tight during a front squat. Is it supposed to be hard or just me doin it wrong ?
Thx sir.
There's a weight crushing down on your shoulders, so yes, it's difficult to take in a lot of air.
Same bro, its supposed to be like that
Do you take cold showers?
Nope!
let me guess, you're doing cross fit with a mixture of jeff cavalier's functional fitness program? i knew it, i caught you ya little snake in the grass!
How tall are you? I’m guessing you must be short cause of your weight and strength level
I'm not sure what height has to do with strength.
The shorter you are the less you weigh. Which automatically will give you much higher chances of strength to weight ratios
Cardio? You mean Cordon Bleu?
Hahaha nice
Does it burn fat??
It certainly can
@@EnkiriElite Can I do this in my off days from workout...2× a week??
For how many years are u lifting??
About 10 now.
Alec Enkiri Your lifts are pretty shit for someone that's been training for 10 years.
@@johnyrodriguez6619 Yeah, @155 lbs bw he's not even competitive in his wieght class. A mid 5's squat @160 is shit.
Sarcasm detected
@@johnyrodriguez6619 my rankings in the record books would disagree with you.
@@EnkiriElite lol I been lifting almost 3 years and my deadlift is right behind yours and bench is the same. Gain more weight or stay relatively weak for your time lifting.
Wrestle for 30 minutes there you go
Yep. Most tiring thing in the world is wrestling hard with high intensity.
That's how I got kicked out of the gym
But I like cardio
Actually youve been running regularly since you sprint often?
I had not run consistently for quite some time when I published this video over 2 years ago. That said, sprinting, which is the only form of run training I have ever done in my life, is still not training you to run distances.
@@EnkiriElite Youre right about that. Actually they did some research in Denmark a few years ago that found that weight trained individuals did better on obstacle courses for time compared to individuals Who were running as their only form of training
You have a shoe taller than the other (red converses), why?
I have a leg length discrepancy. Helps keep me even when I do loaded carries, but I've decided it's not the best idea for squats and deads where there's so much combined hip/knee flexion.
@@EnkiriElite A lot of athletes have this, I heard that Usain Bolt have a leg length difference and it doesn't stop him from breaking world records 😂
I have this as well.
Wait so you got a 530 mile from doing this and sprints?
Well, I certainly wasn't doing any distance running lol.