4 Exercises That Make You An Athletic Freak! @eliteftsofficial

Garage Strength
4 Mar 202408:36

TLDRThis video script outlines a comprehensive training approach to enhance speed, power, strength, and size—key pillars for becoming a 'freak athlete.' It suggests exercises like banded squat jumps, snatches, cleans, and using a squat machine with accommodating resistance for explosive movements. The script also emphasizes the importance of absolute strength development with exercises like the safety squat bar and incorporating chains for added difficulty. For hypertrophy, it recommends banded tricep extensions and seated row exercises with bands for constant tension. The video concludes with a bonus exercise using a banded Smith machine, highlighting the benefits of dynamic and explosive movements for athletes.

Takeaways

  • 🏋️‍♂️ To become a freak athlete, focus on improving speed, power, strength, and size through specific exercises.
  • 🤸‍♂️ Start with banded squat jumps to enhance explosiveness and speed, aiming for 6-7 sets of 3-4 reps.
  • 🏋️‍♂️ Use accommodating resistance machines or dumbbells for exercises like snatches and cleans if you don't have access to Olympic lifting equipment.
  • 💪 Incorporate dynamic and explosive strength exercises into your training routine for optimal results.
  • 🏋️‍♂️ For absolute strength development, consider using a safety squat bar with chains and a box for added resistance.
  • 🔨 Perform high rep sets with the safety squat bar and chains to build strength and maintain explosiveness.
  • 💪 Use accommodating resistance in extensor muscles for hypertrophy, but avoid it for back muscles as it's less effective.
  • 🤸‍♂️ For hypertrophy, perform banded tricep extensions in an overhead position to target triceps effectively.
  • 🏋️‍♂️ Utilize constant tension exercises like seated rows with bands to develop back and biceps, aiming for high rep sets.
  • 🤸‍♂️ Experiment with dynamic and explosive exercises like the Elite FTS version of the Smith machine for functional carryover in sports.
  • 💡 Rest for 45-60 seconds between sets to maximize time under tension and muscle recruitment.
  • 📲 Download the Peak Strength app for additional training guidance and to become a 'freak athlete'.

Q & A

  • What are the four pillars mentioned for becoming a freak athlete?

    -The four pillars mentioned are speed, power, strength, and size.

  • What is the first exercise recommended to improve these pillars?

    -The first exercise recommended is banded squat jumps.

  • How does the accommodating resistance in the squat machine contribute to becoming a freak athlete?

    -The accommodating resistance provides a variable load that forces the athlete to apply a large amount of force very quickly, which is essential for developing explosive power.

  • What is the recommended set and rep scheme for the banded squat jumps?

    -The recommended scheme is six to seven sets of three to four reps, with the emphasis on reacting as fast as possible.

  • How does the safety squat bar with chains help in strength training?

    -The safety squat bar with chains adds accommodating resistance, which increases the weight as the athlete stands up, forcing them to drive through the midback and quads harder to finish the lift.

  • The box is used to increase the range of motion and force the athlete to drive up as fast as possible, enhancing strength and explosiveness.

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  • What is the hypertrophy portion of the workout focused on?

    -The hypertrophy portion focuses on developing muscle size and strength, using exercises like banded tricep extensions and seated row with accommodating resistance.

  • Why is it important to maintain constant tension in the back and biceps during the seated row with bands?

    -Maintaining constant tension ensures that the muscles are under stress throughout the movement, which is beneficial for developing strength and muscle mass.

  • What is the bonus exercise mentioned in the script, and how does it contribute to athletic performance?

    -The bonus exercise is an Elite FTS version of the Smith machine banded up without accommodating resistance. It helps in developing explosive power, especially for athletes like discus throwers, shot putters, and boxers.

  • What is the recommended rest time between sets for the hypertrophy exercises?

    -The recommended rest time is 45 to 60 seconds.

Outlines

00:00

🏋️‍♂️ Building Athletic Power

This paragraph discusses the four pillars of becoming a freak athlete: speed, power, strength, and size. It suggests specific exercises like banded squat jumps and snatches or cleans for explosiveness, and squat machines or dumbbells as alternatives. The importance of applying a large amount of force quickly is emphasized, and the use of accommodating resistance is highlighted for improving hip drive and speed. The paragraph also mentions a meeting with Dave Tate at Elite FTS, focusing on variations of their training system that combines weightlifting and strength movements with accommodating resistance.

05:02

💪 Enhancing Strength and Hypertrophy

The second paragraph delves into the use of accommodating resistance for developing absolute strength and hypertrophy. It describes the use of a safety squat bar with chains for added difficulty and a box for explosive movement. The paragraph also shares a story about John Meow, who inspired the YouTube channel, and introduces a banded tricep extension exercise for hypertrophy. The importance of constant tension during back exercises is discussed, and a bonus exercise involving a banded Smith machine is introduced, emphasizing its benefits for explosive movements and muscle recruitment.

Mindmap

Keywords

💡Freak Athlete

A freak athlete refers to an individual who possesses exceptional physical abilities, particularly in terms of speed, power, strength, and size. In the context of the video, becoming a freak athlete is the ultimate goal, and the exercises described are aimed at enhancing these four pillars of athletic performance. The video provides specific tips and exercises to improve these attributes, such as banded squat jumps and snatches, which are designed to increase explosiveness and force application.

💡Banded Squat Jumps

Banded squat jumps are an exercise that combines the elements of squatting and jumping, with the added resistance of elastic bands. This exercise is used to improve explosiveness and power by forcing the athlete to apply a large amount of force quickly, simulating the rapid force production required in many sports. The bands provide accommodating resistance, which increases the difficulty as the athlete moves through the exercise.

💡Snatch

The snatch is a weightlifting movement that requires the lifter to lift a barbell from the ground to an overhead position in one continuous motion. It is a complex, full-body exercise that demands explosive power, coordination, and technical skill. In the video, the snatch is recommended as a way to improve explosiveness and is part of the training regimen for becoming a freak athlete.

💡Accommodating Resistance

Accommodating resistance refers to a type of resistance that adjusts to the user's strength and movement speed. This can be achieved through the use of elastic bands or chains, which provide more resistance as the user moves the weight faster and less resistance when moving slower. In the context of the video, accommodating resistance is used to enhance strength and power by challenging the athlete to apply force quickly and explosively.

💡Safety Squat Bar

A safety squat bar is a piece of weightlifting equipment designed to reduce the risk of injury and improve the effectiveness of squat exercises. It is typically used with a squat rack and allows for heavier weights to be lifted with better form and safety. In the video, the safety squat bar is used with accommodating resistance, such as chains, to increase the difficulty and effectiveness of the exercise.

💡Hypertrophy

Hypertrophy refers to the increase in muscle size or volume. In the context of the video, hypertrophy is one of the goals of the accessory portion of the workout, which focuses on building muscle mass. Exercises that target muscle growth, such as banded tricep extensions, are included to enhance the athlete's physique and strength.

💡Seated Row

The seated row is a strength training exercise that targets the muscles of the back, particularly the latissimus dorsi, as well as the biceps. It involves pulling a weighted bar or handle towards the chest while seated, which helps to develop pulling strength and back muscles. In the video, the seated row is performed with accommodating resistance to increase the challenge and promote muscle growth.

💡Smith Machine

A Smith machine is a piece of gym equipment that allows for weightlifting exercises with a fixed barbell path. It is often used for exercises like squats, bench presses, and overhead presses, providing a safe environment for lifting heavy weights. In the video, an elite FTS version of the Smith machine is used with bands for a dynamic and explosive exercise, which is particularly beneficial for athletes like discus throwers, shot putters, and boxers.

💡Powerlifting

Powerlifting is a strength sport that consists of three attempts at maximal weight lifts for the squat, bench press, and deadlift. It emphasizes absolute strength and is different from weightlifting, which focuses on explosive movements. In the video, powerlifting principles are discussed, and exercises like the safety squat bar with chains are recommended to develop maximum strength.

💡Plyometric Work

Plyometric work refers to exercises that involve rapid, explosive movements, such as jumps and bounds. These exercises are designed to improve an athlete's power, speed, and agility. In the video, plyometric work is mentioned as an important component of the training program for athletes, helping them to develop the explosiveness needed for their sports.

💡John Meow

John Meow, mentioned in the video, was an influential figure who encouraged the creation of the YouTube channel. His advice to 'go all in on YouTube' is credited with inspiring the content and direction of the channel. His legacy is honored in the video, and one of the exercises demonstrated is a tribute to him.

Highlights

Four pillars for becoming a freak athlete: speed, power, strength, and size.

Banded squat jumps are recommended for improving explosiveness.

Using a snatch or clean can enhance explosiveness, or alternatively, a squat machine with accommodating resistance.

The importance of applying a large amount of force quickly for athletic performance.

Six triples or seven sets of three to four for banded squat jumps to improve hip drive and speed.

Powerlifters typically avoid clean or snatch exercises.

Elite FTS is considered a mecca for powerlifting.

Developing absolute strength with accommodating resistance, such as a safety squat bar.

Adding chains to the safety squat bar for increased difficulty and strength.

Using a box for the safety squat bar exercise to enhance strength and explosiveness.

The importance of maintaining explosive and plyometric work in a strength-based program.

Banded tricep extension for hypertrophy, with an overhead position for better triceps engagement.

Constant tension through the back and biceps using accommodating resistance for functional carryover.

High rep sets with rest periods of 45 to 60 seconds for hypertrophy exercises.

Bonus exercise: dynamic and explosive use of a banded Smith machine for athletes like discus throwers or boxers.

The impact of John Meow on the creation of the YouTube channel and content.

The Peak Strength app is available on Google Play Store and Apple iOS store to help users become a freak athlete.

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