The Complete Athlete Checklist - 7 Goals

Summary

This video script emphasizes the importance of athletes developing a diverse range of physical capabilities, including strength, flexibility, and endurance. It outlines specific goals such as the ability to deadlift double one's body weight, perform a back bridge, execute a box jump, hang from one arm, achieve a long lunge with hip to knee level, complete a chest to wall handstand push-up, and run a 5K at a steady pace. The script also highlights the significance of gut health for overall well-being and mentions a probiotic product, Seed's DSO1, that supports digestive and heart health. The video encourages viewers to assess their current abilities and work towards becoming more versatile and resilient athletes.

Takeaways

• 💪 Modern athletes benefit from a wide range of capabilities, not just focusing on one area.
• 🏋️‍♂️ Achieving a double body weight deadlift demonstrates significant strength and tension creation in back and legs.
• 🧘 Flexibility combined with strength, such as transitioning from a deadlift to a back bridge, shows comprehensive posterior chain strength.
• 🔝 Box jumps are useful for measuring leg power and overall jumping ability, indicating sprinting and agility potential.
• 🤸 Hanging and swinging exercises improve grip strength and shoulder mobility, mimicking ancestral movements.
• 🦵 Long lunges and achieving hip-to-knee level demonstrate hip flexibility and strength in hamstrings and hip flexors.
• 🤸‍♀️ Handstand push-ups require upper body pressing strength and skill, providing a good measure of upper body power.
• 🏃 Having the endurance to run a 5K at an 8-9 minute mile pace shows cardiovascular fitness.
• 🌱 Gut health, supported by products like Seed's DS-01, plays a crucial role in overall body functionality and recovery.
• 🔁 Combining different physical capabilities, like strength, flexibility, and endurance, creates a resilient and adaptable athlete.

Q & A

Why is it important for modern-day athletes to have a wide range of capabilities?

It is important because having a wide range of capabilities makes athletes more adaptable and resilient, allowing them to excel in multiple areas rather than just one.

What does the speaker mention as the hardest challenge for him?

The hardest challenge for the speaker is a double body weight deadlift, as he does not incorporate deadlifts into his regular training.

How does the speaker prepare for the double body weight deadlift?

The speaker prepares by engaging in squats, weighted pull-ups, and chin-ups to build leg and lat strength.

What is the significance of being able to deadlift double your body weight?

Deadlifting double your body weight indicates that you have sufficient strength, including grip strength, back muscle tension, and leg drive.

What two exercises does the speaker combine to demonstrate strength through the posterior chain?

The speaker combines a double body weight deadlift and a back bridge to demonstrate strength through the posterior chain.

Why does the speaker value the box jump exercise?

The speaker values the box jump because it measures jumping power and indirectly indicates the athlete's sprinting ability, leg power, and ability to change directions in sports.

What is the role of gut health in the speaker's overall fitness routine?

Gut health plays a crucial role in the speaker's fitness routine as it supports digestive health, heart health, and skin health, contributing to overall bodily function and recovery.

What flexibility standard does the speaker mention involving a lunge?

The flexibility standard mentioned is a long lunge where the hip reaches knee level, indicating good extension through the back hip and minimal tightness in the hip flexors or quads.

What does the handstand push-up demonstrate according to the speaker?

The handstand push-up demonstrates upper body pushing strength and the ability to control body weight overhead, which indicates sufficient upper body pushing capacity.

What endurance standard does the speaker mention?

The endurance standard mentioned is the ability to run a 5K (three miles) at around an 8 to 9-minute mile pace, representing a good level of endurance.

What is the purpose of the list of standards provided by the speaker?

The purpose of the list is to challenge athletes to become more hybrid and complete, enhancing their overall athleticism by developing a wide range of capabilities.