The SPINAL Vlog || 250lbs SNAP CITY Good Mornings, 110lbs Weighted Jumps, Superman Planks
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- Опубліковано 10 лип 2024
- This was my final workout of 2023! I hit a couple solid PR's to close out the year, and now I'm ready to keep kicking a** in 2024! If you enjoy the content on my channel or find the information helpful or informative please remember to like, comment, and subscribe!
Happy New Year Everyone!
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TIMESTAMPS
0:00 Loaded Box Jumps
1:46 Back Breaker Good Mornings
2:49 Rebound Jumps & 1 Leg Superman Planks
3:54 Big lifts from the last few weeks
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Great vid. Haven't watched yet but I already know
Just some honest, hybrid athlete work!
anyhows... jumping... love it
awesome content. i like your style of working out. definitely up my alley more so than just body building
Thanks for the great content!
Enjoy!
I miss these training vlogs, Alec
Awesome workout session. That's impressive with those weighted jumps. Respect
Thank you sir!
Big respect from you tunisia
Thanks brotha. Happy New Year!
Hope you are able to do more long form content bro. The shorts are nice inspirational boosts tho aswell.
I appreciate that you value longer-form informational content to get more into the weeds. The shorts are fun but that's mostly it, fun. Some creators are making it their entire model. I somewhat despise what tiktok did to this earth ngl. Anyways today at the gym someone saw me doing med ball work and asked what program I was running. I told him Alec Enkiri's Free Hybrid Athlete Program, showed him the template b.c. he was interested, how it feels good to train hybrid, and we talked about how we had lost what it felt like to be athletes when we were younger and how important it is to simply feel good, powerful, light, and fast in ways outside of static strength and isolation. Not to shill but it was a cool moment. The workout felt great, fitness is good. HNY
Bird dog superman plank seems like an amazing exercise for judoka/wrestlers. Will try it out and go for the 3 min mark. Amazing content as always
I think any form of martial artist or fighter would benefit from some of the planking variations I do! Good luck man
Can you make a video on building equipment, like the platforms you use for jumping on, and the sled?
Here's a diy article I did on the sled! www.enkirielitefitness.com/blog/2020/diy-sled
Those Superman Planks are disgusting. Happy new year!
nice
Happy New Year, Alec! I've got something on my mind if you don't mind indulging me. So, I've recently started doing hyperextensions again after a long time (was never big on them though). The idea is to alternate them with RDLs. However I've always been a bit confused about how much I should be feeling them in the lower back. I've figured out that setting it low enough to allow free hip movement = less lower back, but still, depending on a few minor changes I get drastically different feedback from the lower back. If I slightly arch my lower back I get a debilitating lower back pump, if I slightly round I don't feel a thing there, if I keep it neutral I feel it a tiny bit. Which is right? They feel great for my hammies and my glutes but never been sure about what I'm looking for with the back. Cheers!
I find the kensui really cumbersome to put on with heavy weight on, could you include a clip of you actually putting the vest on with a heavy weight (100+lbs), so I can see if I'm fucking up?
I usually just pick it up and throw it over my head! lol. The heaviest I've loaded onto it was like 150lbs from a few years ago though, and for that, I laid the vest out on the floor, positioned myself into it, laid it over top of me and strapped it on, and then stood up with it. That was a bit cumbersome, but it's rare that I do anything that requires that much weight either.
What do you feel about having 2 strength days for a certain exercise, but on the second day you use a variation where you can't move as much weight. For example let's take the bench. On one day you would use the standard bench press for 3-5 sets of 3-5 reps. On the second day, you would do close grip or pause bench for the same set and rep ranges. Would hitting high intensity twice a week like this not be advisable? What are your thoughts?
Hey Aleck what do you think about Band Good mornings? I've been doing them and feel much more athletic and feel the glutes and hamstrings a lot.
solid choice when you want to focus on being explosive and getting a pump in the muscles on the backside of the body. not gonna be the best choice for strength or hypertrophy, but works nicely in a pinch.
mind if i ask what your take on barefoot shoes is and what your take on the tripod stance is
and your take on things like the atg buddy vs shoes that have built in ...what was thw word.. but olympic lifting shoes vs slant bords
I think you should spend as much of your time barefoot as possible when you are NOT in the gym! Much of weight training is also easily accomplished barefoot and will not be detrimental as such. But some of it is better done with appropriate footwear. Most performance based training endeavors will also be enhanced with appropriate footwear.
If your feet are not being squished into shoes that are too small all day long every day and you use those muscles in a normal non-training capacity when possible, then I don't see much reason to sacrifice training performance in the name of being barefoot. I also don't think you will see any magical benefit by doing so either, assuming you have a baseline level of foot and toe strength already in place.
interesting, we agree.... was curiouse... but on another note, whats your take on the tripodstance thing that popped up in recent years
thats also a big part of why i belive lemms have become so populare.. its a brand of more cushioned shoes sized to fit persons who dont fit in "regulare" shoes anymore and one that doesnt come with arch support, couse some persons cant work in shoes that have arch support.. has something to do with the windlass mechanism and it not being able to pump thw fluid in some cases depending on foot shapes... was just curiouse about the belive systems of the persons i follow... thats why id rather use external things like slantbords instead of olympic lifting shoes .. abd atg buddies are like doorstopper smaller versions of slantboards for exsctly that purpose and easily transportable
I forgot but u had an idea of trying to do the weight of ur snatch grip high pull with ur bodyweight on a box jump.
Have u made a summary of that? U still doing it? Ik it was an experiment. And to me it sounded interesting albeit a dumb idea that I thought u probably wouldn’t do or recommend once over. 😂
It's not one I recommend to pretty much anybody because I don't trust that anybody is not going to fall and kill themselves lol. BUT I do think the value is there for somebody like me who probably isn't going to do that.
That said, I don't go quite that heavy, I have done a really low but heavy loaded jump with over 400lbs of total weight iirc. But it was only like a 12-15 inch box. I mostly stick wit higher boxes and lower weights, so typically I'm using boxes in the range of 30-36 inches and weights in the range of 30-80lbs.
The jumps shown here are heavier than I have done in quite some time! I think they have relatively the same value as high pulls and swings, though some of the benefits are missing.
Imo, the greatest value of loaded jumps is bridging that gap between the O-lifts and the unloaded body weight only stuff explosive work, so that is going to necessitate low to moderate weights and relatively high jumps.
@@EnkiriElite so would u say there’s a value to someone jumping in the spot with such a weight that their feet comes a millimetre of the floor. And then gradually reducing weight over a period of weeks?
Seems a lot easier to implement when u can just do heavy squats and then heavy to low jumps instead of adding Olympic variations. I think it’s better movement wise since one is imparting momentum on ur body and the other is a bar. They’re similar but still quite different. I guess the former one is more stressful on the joints. But anyway. A 400lb total on a 12-15 inch box is insane.
Hello Enkiri, where did you get your weight vest from?
kensui: kensuifitness.com/products/kensui-ez-vest?variant=32249548308560
you could also do single leg box jumps with body weight instead. I would be very similar but also safer and more athletic.
Same goes for the good mornings. Single leg with less external load. You would get the benefit of overloading the hips/glutes instead the lower back.
Your tendency towards heavy bilteral stuff is obvious. Think about those single leg stuff is a relative new stimuli wich should result in new gains for you!
Spinal
Hey Alec where can I find that weighted vest you’re using?
kensui fitness! I'm literally about to apply to their affiliate program
@@EnkiriElite awesome, thank you!
Opinion on doing heavy singles on OHP 5+ days a week to break that plateau?
5 days a week? I wouldn't recommend it.