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.

Outlines

00:00

🏋️‍♂️ The Importance of Versatility in Athletic Training

Modern-day athletes benefit from a wide range of capabilities, including strength, flexibility, power, and endurance. The speaker emphasizes the importance of addressing weaknesses to become more complete. They start with a challenging double bodyweight deadlift, explaining the techniques and benefits of building strength in various body parts. This section also highlights the advantages of deadlifting without solely focusing on it, mentioning the strain it can place on the body and central nervous system. The speaker transitions to discussing the back bridge exercise and its importance in developing strength through the posterior chain.

05:01

🏃‍♂️ Jumping and Gut Health for Athletic Performance

The speaker introduces the box jump as a measure of jumping power and overall leg strength, useful for sports and sprinting. They demonstrate both step-in and standing box jumps, emphasizing the power generation from the legs. Transitioning to the importance of feeling good in the body, the speaker promotes gut health, mentioning Seed's DS01 Daily Synbiotic, which supports digestive, heart, and skin health. They share personal experiences of improved digestion and overall well-being since taking the supplement.

🧗‍♂️ Hanging and Flexibility Standards

The video discusses the importance of shoulder mobility, comparing it to our ancestral abilities to hang and swing. The speaker demonstrates hanging with one arm and transitioning between hands, emphasizing grip strength and shoulder control. Moving on to flexibility, the speaker showcases the long lunge position, explaining its benefits for hip extension, ankle mobility, and hamstring strength. They stress the importance of balanced flexibility on both sides of the body and provide tips for achieving it.

🤸‍♂️ Pressing Strength and Endurance Standards

This section focuses on pressing strength, specifically the chest-to-wall handstand push-up. The speaker provides detailed instructions on the proper form and technique, highlighting the benefits of upper body pushing strength. They mention the skill required for handstand push-ups and offer guidance for building up to the exercise. The final standard discussed is running endurance, specifically the ability to run a 5K at an 8 to 9-minute mile pace. The speaker acknowledges the challenge of maintaining running endurance while balancing other physical capabilities.

💪 Achieving a Hybrid Athlete's Versatility

The speaker summarizes the importance of developing a wide range of physical capabilities, including strength, flexibility, power, and endurance. They emphasize that achieving these standards makes an athlete adaptable and resilient. The speaker encourages viewers to challenge themselves with the provided list of standards and to share their experiences and difficulties. They also offer resources for improving range of motion and other physical abilities, inviting viewers to engage with additional content and guides.

Keywords

💡Deadlift

Deadlift is a type of strength training exercise where the barbell or weight is lifted off the ground to a standing position. It is a compound movement that engages multiple muscle groups, including the back, legs, and arms. In the video, the speaker discusses the challenge of performing a double body weight deadlift, which is a significant benchmark of overall strength. The speaker also mentions using a hook grip to make the lift easier, indicating the exercise's complexity and the need for proper technique.

💡Flexibility

Flexibility refers to the range of motion available at a joint or group of joints. It is an essential aspect of physical fitness that can enhance performance and prevent injuries. The video script mentions flexibility in the context of being able to perform movements like the back bridge and long lunge, which require a good range of motion in the hips, shoulders, and ankles. The speaker emphasizes the importance of flexibility alongside strength for a well-rounded fitness regimen.

💡Endurance

Endurance is the ability to sustain prolonged physical activity without tiring quickly. It is often associated with cardiovascular fitness and the capacity to perform exercises for an extended period. In the script, the speaker talks about the ability to run a 5K at a specific pace as an example of endurance training, suggesting that maintaining this level of fitness contributes to overall physical capability and resilience.

💡Hybrid Athlete

A hybrid athlete is an individual who possesses a combination of different athletic abilities, such as strength, flexibility, power, and endurance. The term is used in the video to describe the ideal of a well-rounded individual who is not just good at one thing but can excel in multiple areas. The speaker encourages viewers to challenge themselves to become more like hybrid athletes, implying that this versatility makes one adaptable and resilient in various physical activities.

💡Gut Health

Gut health refers to the condition and functioning of the gastrointestinal tract, which plays a crucial role in digestion and overall well-being. The video mentions gut health in the context of赞助商（sponsor）Seed's DSO1 daily symbiotic product, which is a probiotic and prebiotic supplement designed to support digestive health. The speaker shares a personal testimony of improved gut feelings after using the product, highlighting the significance of gut health for athletic performance and recovery.

💡Box Jump

A box jump is a plyometric exercise that involves jumping onto a raised platform or box, which helps to develop explosive power in the legs. The video script describes box jumps as a way to gauge one's jumping power and implies that the ability to perform this exercise can be an indicator of one's potential for sprinting and changing directions quickly in sports.

💡Mobility

Mobility is the ability to move one's body parts freely and easily. It is closely related to flexibility but often emphasizes the fluidity of motion and the absence of restrictions. The video discusses mobility in the context of exercises like the long lunge and palms to the floor test, which assess how freely an individual can move their hips, ankles, and upper body. The speaker suggests that good mobility is essential for preventing injuries and enhancing athletic performance.

💡Handstand Push-up

A handstand push-up is an advanced calisthenics exercise where the body is inverted, and push-ups are performed with the hands and feet elevated. This exercise requires significant upper body strength and control. In the video, the handstand push-up is presented as a standard for assessing upper body pushing strength, with the speaker providing tips on proper form and technique to avoid injury.

💡Palm to Floor

Palm to floor is a test of lower back and hamstring flexibility. It involves reaching the palms to the floor while standing with legs straight. The video script uses this test as an indicator of overall lower body mobility, suggesting that the ability to perform this movement can reflect the absence of tight hip flexors or hamstrings.

💡One-Arm Hang

A one-arm hang is an exercise that tests grip strength and shoulder stability. It involves hanging from a bar using only one arm and then pulling oneself up to a higher position, similar to moving on monkey bars. The video script mentions this as a way to express the shoulder's mobility and strength, which is important for activities that require upper body support and movement.

💡Chest to Wall Handstand Push-up

The chest to wall handstand push-up is a variation of the handstand push-up where the chest is brought towards the wall during the descent. This exercise is mentioned in the video as a way to assess upper body strength, particularly the ability to push one's body weight upwards while inverted. The speaker emphasizes the importance of proper form to prevent injury and ensure the effectiveness of the exercise.

Highlights

Modern-day athletes see the value in having a wide range of capabilities, rather than specializing in just one area.

Being strong, flexible, powerful, and enduring are all important qualities for athletes.

Emphasizing the importance of addressing weaknesses to become a more complete athlete.

The speaker discusses attempting a double body weight deadlift, emphasizing overall strength and grip.

Deadlifting is noted to be hard on the body and central nervous system.

Flexibility is highlighted as equally important, with a focus on transitioning from a deadlift to a back bridge.

A box jump is demonstrated to show the importance of jumping power and tracking progress.

Emphasizing the value of gut health for overall body function and recovery, with a mention of the sponsor, Seed.

Demonstrating hanging and swinging exercises to showcase shoulder mobility and grip strength.

Flexibility standard is shown through a long lunge position, emphasizing hip, ankle, and knee mobility.

The speaker performs a chest-to-wall handstand push-up to demonstrate upper body pushing strength.

Running a 5K at an 8 to 9 minute mile pace is presented as a standard for endurance.

The importance of maintaining a wide range of capabilities to be adaptable and resilient as an athlete.

Encouragement to challenge oneself with the list of physical standards to become a more hybrid athlete.

References to additional resources and guides available to help achieve the physical standards discussed.

Transcripts

modern-day athletes are seeing the value

of having a wide range of capabilities

rather than getting good at just one

thing can you be strong flexible and

have power and endurance there will no

doubt be some things on this list that

you're naturally good at and some that

challenge you greatly when you lean into

these weaknesses you become more

complete the one that we're going to

start with probably the hardest one for

me is a double body weight deadlift so I

don't deadlift at all in my training but

I do some squatting I do some weighted

pullup and Chin work so I get some lat

and leg strength to hopefully be able to

do this I haven't done this actually in

a long time so we'll see if I can this

is 385 I weigh about 190 lb or so I'm

going to do a little hook grip to make

this easier on

me so if you can deadlift double your

body weight chances are you have more

more than enough strength that you need

through being able to create tension in

your back muscles to drive with your

legs your grip strength right it's all

there and like I said you don't have to

achieve that with just deadlifting CU

deadlifting is pretty hard on your body

and your central nervous system so for

anyone that's like dang I'm a long ways

away from that but I am flexible the

next I think to have both of these in

your body is really cool to be able to

deadlift body weight and

then to

go into a back

bridge and to be able to float that knee

over the ankle and to open the shoulders

and to kind of press that head through

the shoulders so if you can deadlift and

pack your lats and then go into a bridge

open that chest and lat and hip man

you're really strong through your

posterior chain in multiple ways right

let's go to the next one right right

here we have a little box set up you can

come over here camera man so box at

belly button even up to sternum is good

to shoot for but belly button is all the

the jumping power that you need so we

can start with a one two step in Jump

land on our

box now there's nothing too special

about the box jump but we like that you

can track to your height and if you can

jump this high then chances are you can

Sprint you can run fast you can have

powerful legs to play sports to change

directions now if we want to take it a

step further we can use no step in and

we can just

create power from this standing position

see if I can do

it that was even a little better than my

step in now we take the speed component

out of it and we just have to generate

all that That Power from the legs one

thing that can support training for

these goals is feeling good in your body

and one thing that I overlooked for

years with huge implications on how my

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let's see if you're up for these next

four goals next up if you watched our

recent hanging video we have the

capacity in our shoulder to do a lot to

hang to swing this is kind of our

ancestral path right and the shoulder is

the most mobile joint in our body so to

be able to express that we should be

able to hang on one arm and then pull

ourselves to brachiate to the other

right it's basically doing the monkey

bars on a stable fixture okay so can you

release can you hang with one arm this

takes good grip strength can we pull

that shoulder down to get that other

hand back up and same thing can we feel

comfortable here too right to be able to

because if we can do this let's go over

here you can stay right there doing this

should be no problem

right next we move to another

flexibility standard which is kind of

simple we have our long lunge which is

this position now can we get our hip to

knee level right really simple position

here but if I can get my hip to knee

level

or below I'm getting good extension

through my back hip right probably don't

have super tight hip flexors or or quads

and I have some strength here through my

hamstring now obviously to be able to do

this is nice as well ankle Mobility knee

compression right be able to do both is

good and if you can do

this chances are you might be able to do

Palms to the floor this is kind of one

of our Mobility standards can I do it on

both legs a lot of the time you'll have

one leg or one side more flexible than

the other so we just want to be able to

do both legs this hip's always a little

bit tighter on me so I might work this a

little bit more you want to feel like

you can squeeze that glute in this

position what's missing is our pressing

strength right we want to be able to

push with the upper body nicely we like

to use chest to wall handstand push-up

reason being if you can do this if you

can push your body weight up above you

then push-ups are probably pretty easy

for you right you could probably bang

out a bunch of those you probably have

enough upper body pushing strength that

you'll ever need now the handstand

push-up is one that does take a bit of

skill if you're not comfortable going

upside down then you're going to have to

kind of build up capacity to be able to

do that but some of the stuff that we

want to think about in our handstand

push-up moving the head in front of the

hands keeping those elbows more tucked

we kind of just want to stay out of like

this position it's not a very strong

position to flare the elbows and bring

that head straight down so can we kick

up hands maybe around a foot away from

the wall lower down under control head

out in front elbows tucked push yourself

back up if you can do that you have all

the

necessary pushing strength that you'll

probably ever need in your body now the

last standard something that I can't

really show you right now but do you

have the ability to go out and run do

you have the endurance to go out and run

a 5K three miles something in that range

at around an 8 to 9 minute mile that

that's going to represent a good amount

of endurance in your body you don't need

to be a runner right if you like running

then do it as long as you maintain your

other abilities um if you don't like

running just make sure that you can kind

of dig that out of somewhere I don't run

too often that one's probably a more

challenging one for me but I know that I

could really push myself to get that

standard when I can do all seven of

these standards I feel very capable in

my body and I have no problem with

learning something new or training hard

these wide range of capabilities make

you adaptable and resilient it doesn't

mean that if you can't do a few of these

then you're not a good athlete it's just

a list to challenge yourself to become

more hybrid like I mentioned on the

deadlift you don't necessarily have to

train these to accomplish them in the

pin comment below I share the best

exercises to achieve each standard of

course I'm interested in how this list

measures up with your current

capabilities what do you find most

challenging what would you add to the

list let me know below and if you're

having trouble with the range of motion

standards such as the back bridge check

out our free guide on mastering Mobility

first link in description as always