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Why I Sprint & Jump AFTER Heavy Squats (Even Though It's BACKWARDS!) || Advanced Concepts #2
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- Опубліковано 31 лип 2024
- Advanced Concepts #2! Should you perform explosive work (such as sprinting, jumping, Olympic lifts, etc.) before or after you do your lower body strength work on exercises such as squats and pulls?
The traditional advice when it comes to sequencing explosive work and strength work goes something like this: explosive work should be done very first thing when you're the freshest and sharpest and then strength work should follow it. So for example a typical sequencing would go something like...
-Unloaded explosive' work to lead things off. So here is where you would put the jumps and sprints and things of that nature
-Then you would move into loaded explosive work. So now it's things like weighted jumps, Olympic lifts, and kettlebell swings
-Then you finish with strength work. So this is the heavier, slower moving exercises like your squats or your pulls.
This is the traditional, typical way that is recommended to sequence these exercises. And in general its pretty solid advice! But its not set in stone and there are certainly instances where you may want to tweak the order of operations here. In today's video I explain several scenarios where it may actually be more productive for you in the long term to reverse the order of the sequencing here (do it backwards!) and put the the heavy work FIRST and the explosive work SECOND in order to achieve maximal results. Welcome to Advanced Concepts #2!
If you enjoy the video or find it informative please be sure to hit the like button and subscribe to my channel and leave me some love in the comments as well!
#athlete #strengthtraining #enkirielitefitness
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RESOURCES & REFERENCES
Advanced Concepts #1: Expressing Power For its Own Sake
• Advanced Concepts #1: ...
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TIMESTAMPS
0:00 Sequencing explosive work vs strength work
2:32 Doing it backwards (an inadvertent discovery!)
8:09 Why this works so well for me
9:34 Other considerations (and a golden tidbit!)
You know its a good fitness coach when asked about things like this and they answer 'it depends' then give a good answer to both sides of the coin
Gotta be able to argue from every perspective!
@Enkiri Elite Fitness too many people there is an end all be all in fitness.
You are amazing Alex. Thanks for your wisdom.
This video is gold wtf lol how does this not have more views?!?!?!
You’re awesome. Not too many athletes focus on pure power/speed work. For someone like me who cares only about that stuff along with boxing these vids are a godsend
Glad you enjoyed it man
Those are my 3 exact fitness passions. Power, Speed, and Boxing.
Context is everything!
For sure brother. Glad you enjoy the content!
I agree with you about nervous system stimulation. I’m currently doing overhead work with strict presses followed by push presses and finish with quarter overhead squats with holds for time. Sequence is strength, explosive work ( but assistance from leg drive), high strength (but structural support)
I completely agree with you on lifts that demand high technique. If I was doing jerks instead of push presses those would have to be first. Wow. Great video. You have a lot of supporting information.
Love the video, man! Had to like comment and share because I love this channel. Happy training, hope you have a great weekend, bro.
Glad you are enjoying the content my friend!
Great video brother❤
Have you seen the short on Squat University “11 year old girl lifts 200lbs over her head with ease .” She clean and jerks 92 kg with great technique. Worth looking at!
Exactly, once you are acclimated it isn't suboptimal to such an extent that progression cannot occur. It's just allowing the priority to be where you want it.
Brian Alsruhe actually does conditioning work like carries first. It's a trade off. Before you are habituated, and acclimated the lifts that come after will suffer. However once you are progressing after that, your work capacity doesn't diminish to an extent that you need to rebuild it. You never get stuck because your work capacity didn't keep up. It eliminates that variable. It wouldn't be appropriate for a powerlifting peak, but for a competitive strongman that needs a motor, or someone who wants to be good in bed it works very well.
Plus carries build dummy strength, and strongman selects for that. So it's all logical.
You train like Brian?
@@whynotsquat8315 Not exactly like him. I have different things going on, but we do some things the same.
Everything is a trade off! Building maximal strength is a tradeoff for power and speed and conditioning. Building maximal conditioning is a tradeoff for maximal strength and power. Building maximal power is a tradeoff for strength. The hybrid concept I discuss is a tradeoff where NOTHING gets maximized.
There does also exist the idea, imo, of progressing from a fatigued place. One can progress from a point of freshness as well as fatigue. I think both have value.
Sequencing isn't discussed nearly enough. Nice video
Glad you enjoyed!
I currently do 3x3 heavy squats followed by an olympic circuit. Its fine with such low volume. Might not be optimal but my olympic lifts are approaching my squat numbers so I feel like I have to prioritize the squat now.
I’m sure this has a niche use case but man, this feels like the sprinkle, on top of the cherry, on top of the cake.
I’m imagining a complete beginner watching this and stressing over the sequencing order when they should be just squatting.
It's called "advanced concepts" lol
@@EnkiriElite fair!
When I was in college one of my professors used to get mad when they referred to exercise science and the like as an art. It seems to me that it was because some "professionals" believed that everything was subjective and you could modify each aspect as you wanted, but without respecting the basic principles of the exercise or for reasons more founded on "I believe that" than on really well thought out justifications and making judgments based on day to day practice. Now I see a bit of both perspectives and understand why some people refer to training as an art. Anyway, I think it would be going too far to call it an art (given the differences in the concepts of "art" and "science")
But I think that if you have tangible reasons to change something, for example individualization, the wrong thing would be not to do it.
Another question is whether or not the order affects your risk of injury.
What came first the whiskey or the car?
**Will Ratelle has entered the chat**
I like Will!
do you think deficit deadlifts or snach grip deadlifts would be more suited to building strenght off the flood/ leg drive? also shoudl I stick yo doing them for low reps (1-5) or mix it with moderate reps (1-5 and 6-10). I know sumo deadlifts rely more on leg drive but I wanted something with more ROM than a conventional DL since I have very long arms
Increasing the ROM is a good idea for general fitness/strength goals. Snatch grip emphasizes the upper back a bit more. Regular deficit maintains a conventional deadlift pattern with more ROM and allows for greater leg drive off the floor. Both are great. No reason to just do one.
Excellent content. Question: I'm running an upper lower 4 day split. I'd like to introduce some high pulls. Would you recommend doing them on upper or lower day? Thanks man. Keep on keeping on 💯
If I'm doing DB high pulls or lighter Rhythmic high pulls then I'll sometimes put them on an upper day. But in general if I'm going hard and heavy and treating it like a normal Olympic lift then I recommend putting them with your lower body work.
@@EnkiriElite thanks a lot.
Fantastic content and display of knowledge!
Appreciate your ability to break things down.
Do you have an instagram I can follow?
Thanks! instagram.com/enkiri_elite
How will you do sprints and then be able to squat heavy? How do you handle the strain? If you do heavy squats first, how do you even bring yourself to sprint without tumbling over yourself? I tried to cross the street fast once after a leg workout and my legs almost gave out. How do you do this?
Your body acclimates to the work you expose it to. If you sprint and then squat you'll be prepared for that. If you squat and then sprint, you'll be prepared for that.
Just gotta break yourself in.
Hey alec, I have a couple of questions for you:
1. Is it possible for me to do resisted sprints and weighted jumps on my rest days (2 days/week) since I have no open slots on my other 5 working out days?
2. How would I maintain my olympic weightlifting strength whilst on a powerlifting program?
1. If you're already training 5 days per week I would shift some things around to make room for the extra jumps and sprints, rather than just adding them to the program. At some point "more work" is not the best answer.
2. This is too broad of a question to answer in a UA-cam comment lol
@@EnkiriElite Thanks for the response! In regards to my first question, do you think I should replace my isolation movements (curls, lu raises etc.) with the sprints and jumps? This would mean I do my isolation work on the 2 "rest" days. Would this be a viable method?
PS: Your channel is a goldmine, keep it up!
bro he told you to cut some exercises why would you swap them out, he said that more work is not necessarily better
Rest days are for rest, anything thats not like light walking is extra volume on your body, youd have to rearrange ur lifting days to accommodate adding the sprints and jumps. As far as the olympic lifts, if ur squats stay maintaining or progressing, its just a matter of practice or actually doing the lifts enough to maintain technique.
did u get a new camera? video looks more crisp
Na, must have just gotten better lighting angle with the studio lights. Lucked into it lol
Elk Enkiri
Is 3x5 Front swuats considered low enough volume befote jumping?
I'd save that for after. 15 reps is pretty tiring.
@@EnkiriElite Thank you.
Algo
I run on grass. Should concrete/tarmac be preferred? I thought grass was softer impact
I would definitely remain on grass for softer impact. Healthier for your joints
I would run on a track if the goal is to build speed. The faster you run the faster you can run, and you can run fastest wearing spikes on a track designed for sprinting.
If you are just running for the sake of getting some of the benefits of sprinting then sprinting on grass is fine. If you are running shuttle drills and focusing on change of direction then running in grass with cleats is ideal.
I think you should definitely do your running sober, but to each their own 😉
Alec to the rescue again. I was just about ask about using the hang power snatch as a "warm up" for the deadlift. Low volume, snappy movement to get the hips firing.
Now that my technique is starting to get more consistent, what do you think?
I used to power clean before deadlifts all the time! Hang power snatch is lighter and less fatiguing. Shouldn't be a problem as long as the volume is not super high.
I'm not the most experienced with explosive exercises, and strength/hypertrophy is generally more of a priority for me than explosive training. But what I have found is that after heavy lifting, I almost WANT to do explosive training. And I notice that I just FEEL more explosive. Whereas when I have tried to do explosive moments first, it just doesn't feel right, I dont feel as explosive, and it just feels forced.