The Complete Athlete Checklist - 7 Goals
Summary
TLDRThis 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
🏋️♂️ 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.
🏃♂️ 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.
Mindmap
Keywords
💡Deadlift
💡Flexibility
💡Endurance
💡Hybrid Athlete
💡Gut Health
💡Box Jump
💡Mobility
💡Handstand Push-up
💡Palm to Floor
💡One-Arm Hang
💡Chest to Wall Handstand Push-up
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
body feels is my gut health today's
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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
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