Athletic Upper Body Strength Training For Power

Summary

In this video, the host leads viewers through an intense full upper body workout. Starting with power exercises like split jerks, followed by resistance band punches, the session progresses to pull-ups and med ball slams. Eccentric pull-ups emphasize control, while bench presses and overhead presses target specific muscles. Explosive box push-ups and chest-supported reverse flies round out the routine, ending with abs-focused exercises like hanging leg raises and wood choppers. The workout is designed to be challenging yet accessible, with a focus on form and control.

Takeaways

• 🏋️‍♂️ Start with power exercises for an upper body training session.
• 💪 Follow power exercises with strength training and correctives.
• 🔚 End the workout with ab exercises to target the core.
• 👍 Subscribe to the channel for new videos posted every Tuesday and Thursday.
• 🤸‍♂️ First exercise is a landmine split jerk, focusing on power with three reps each side.
• 🧘‍♂️ Emphasize the importance of core engagement and proper form over heavy weights.
• 🥊 Incorporate resistance band punches for a full-body explosive exercise.
• 🤸‍♀️ Include a back series with pull-ups and med ball slams for a mix of vertical and horizontal strength.
• 📉 Practice eccentric pull-ups for slow, controlled descents to build strength.
• 🤸‍♂️ Alternate between dumbbell bench press and kneeling dumbbell overhead press for unilateral exercises.
• 🔥 Finish with chest-supported dumbbell reverse fly and sled rope pull for a comprehensive upper body workout.
• 🚶‍♂️ Include kettlebell waiter carries for a functional strength exercise.
• 🦵 Start abs with hanging leg raises, focusing on slow and controlled movements.
• 🔚 Conclude with wood choppers, a compound movement that engages the core and entire body.

Q & A

What is the main focus of the training session described in the video?

The training session focuses on a full upper body workout, starting with power exercises, moving into strength and correctives, and ending with abs exercises.

On which days of the week does the channel post new videos?

The channel posts new videos every Tuesday and Thursday.

What is the first exercise mentioned in the video script?

The first exercise mentioned is a landmine split jerk, which is performed with three reps on each side, focusing on power rather than heavy weights.

What is the proper stance for loading during the landmine split jerk?

The proper stance involves starting and pushing up on your toes, maintaining an athletic triple extension stance, and keeping the core locked tight without leaning in.

Why does the trainer recommend using a resistance band for the punching exercise?

The trainer recommends a resistance band because it provides consistent resistance throughout the movement and forces the user to follow through with the motion, which is important for sports performance.

How many pull-ups are recommended to start with in the back series?

The recommendation is to start with a number of pull-ups that is around 50 to 80 percent of your maximum capacity, with the specific number being eight in this session.

What is the purpose of doing eccentric pull-ups or negatives after regular pull-ups?

Eccentric pull-ups or negatives are performed to focus on the lowering phase of the pull-up, emphasizing control and strength, with the goal of jumping up and then slowly lowering oneself down.

Why is the dumbbell bench press preferred over a barbell bench press in this session?

The dumbbell bench press is preferred because it allows for a greater horizontal press, engages stabilizing muscles, and allows for unilateral work, which can be more beneficial for muscle balance and control.

What is the key to performing the kneeling dumbbell overhead press correctly?

The key is to maintain a tall posture while on the knees, not sitting back, keeping the core tight, and pressing the dumbbells up with the bicep in line with the ear.

How should one perform the chest-supported dumbbell reverse fly for optimal back engagement?

The bench should be set at a low angle, allowing for a good lean and the ability to pull with the back, pinching the shoulder blades together in a slow and controlled manner.

What is the importance of maintaining a long rope pull during the sled rope exercise?

Maintaining a long rope pull is important to avoid getting twisted and to ensure that the movement is efficient and controlled, engaging the upper body and core properly.

How should one carry the kettlebell during the kettlebell waiter's carry exercise?

The kettlebell should be held at a 90-degree angle with the bottom up, and one foot in front of the other for balance, while walking normally and keeping the spine straight and the core tight.

What is the correct technique for performing hanging leg raises to effectively engage the core?

The correct technique involves raising and lowering the legs slowly and controlled, bringing the hips up slightly to engage the core and hip flexors, without swinging or using explosive movements.

What is the final exercise mentioned in the script for core training?

The final exercise for core training mentioned is Wood Choppers, which involve standing with feet shoulder-width apart, getting a weight out in front, and twisting with the core while keeping the arms in front of the torso.