This makes a lot of sense actually!! Recently found out about bulgarian split squats for example and you are 100% correct about the loading! I can just about manage 10kg a side for 8 reps per leg and it absolutely burns like fire. But i can standard squat 10x that comfortably for as many reps which obviously compromises my joints and spine and raises the rist of injury by god knows how much. Very interesting take on things and i like it. As someone who wants to become more explosive and athletic instead of big and muscular this has opened my eyes and helped change my direction a touch. Thanks.
this exercise along with reverse lunges and elevated lunges make for a killer workout and I like how you mentioned no need to load the spine with a huge amount of weight
Been taking your advice since the beginning bro, thank you. You've coached me through my 20s into my thirties and still haven't peaked. So much love, thank you for these quick tips
Bro, Finally a Trainer with common sense and think outside the box of "Traditional Ol School" Thinking! I would also suggest "Foot Fires" as a warm up to activate the whole brain to foot neuropath And also lateral side lunges(body or weighted) to complement the walking lunges! Good Stuff Bro, and keep up the Great Work! :)
Purchased “brick” program for my 16 yo son. Did the 12 week program twice and went from 147lbs to 172lbs. He followed it to the letter. Chris has great programs.
The amount of times I've pulled muscles doing squats over the years has added up to my back being chronically fucked. I wish I heard this when I was 17
As a physical therapist assistant and certified personal trainer who struggles with low back issues for years now, I love so much that you debunked here very simply the necessity of doing heavy barbell back squats for increasing lower body strength and power. Well done! Sending this to my colleagues also!
This is great. So excited to get back to doing these. Coach, could you make a follow-up video on programming the walking lunge along with its variations?
Great video. As a sprint/speed coach of 20yrs myself. Your comment "as I evolve as a coach". That right there shows a great approach. We all have to learn, grow and adapt. Hence why I look at your videos and others. Remind me of things. Learn some others. Reinforce my approach. See others explanations. Congrats.
I only do squats like once a week to every second week rn. Other leg days I do a lot of sled and walking lunges. I play amateur grid iron football in Sweden.
Hey Chris, I am 14 and play football (soccer), what type of training should I be doing to top my performance for example squats , split squats ,elasticity, pull ups etc. As well as doing upper and lower. This is so I can be faster and have more power.
Awesome video I train young rugby league players 13 a side rugby league @nrl . These videos are great information and you explain how it translates to the field 👍Shout out from Australia
A lot of great points…kind of confirmed a lot things for me that I fight every day as I train athletes. I have always thought that the back squat specifically is an overused, and archaic exercise. I also think that putting that much weight on your spine causes alot of back and joint problems, but I also think it measures strength. I usually get my kids especially the younger ones to do a couple of months of unilateral movements before we go bilateral. I use the bilateral as a test. This dude is a freakin beast! Your explanations make a ton of sense. Thank you for putting your videos out
As a combat athlete, Jiu Jitsu is my primary focus and everything in the weight room is to help me elevate my game on the mats. Walking lunges with kettlebells either at my side or in a rack position are by far and away one of the top 2-3 exercises that pays dividends on the mats. There’s a reason pro fighters aren’t trying to squat and deadlift a ton of weight as part of their training.
@@InvisibleHotdog Correct. A barbell is MUCH more applicable to BJJ/Wrestling/Judo/MMA than walking lunges. I think in the video he is incorrect when he says "athlete" had he said "sprinting and running" I would agree. Maximal force production comes from maximal force exercises and walking lunges are not it.
One of the best in the game. Thank you for breaking down the WHY behind these movements. I've been learning from you on how to be a better coach, as well as how to train myself more effectively. We appreciate you!
I followed you for sometimes, you do great job in explaining. Today I started my single leg workout. It is great. I have both knees replaced. It felt great
Your vídeos are awsome. I’ve been lifting for more than 15 years and also playing bball. During pandemic and gym closed I started doing calisthenics. It has changed my life. Nowadays I am lighter on bball, leaner, recovery 100% better and no more joint pain. At least for me, I will never touch a weight anymore.
I’m not sure to understand the point you’re coming to at 4:48. Back squats vs single leg split squats? Or back squats vs walking lunges? You’re mixing up both exercises (splits squats and walking lunges) while talking about the same study…
Can tell the cameraman to stop following the motion of the athletes when squatting it makes our eyes dizzy and also difficult for us to visualise the correct motion.
I agree with your overall point about unilateral leg movements. Lunges, step ups, and split squats can create activation at much reduced loads. However, in the study above, it just mentions a generic "lunge" -- which I would take to mean stepping forward and then explosively pushing back to the starting position. This would be a little different from the walking lunge, which is not so explosive. I'm not saying the walking lunge is bad, but perhaps the stationary lunge is more helpful?
I dont think it's stationary. When you perform a stationary forward lunge then push back to original position the quads are the dominant muscle group working. When you step and pull the hips forward this is when the hips and hamstrings turn on.
So how do I replace it in my program? I have your soccer program and i had walking lunge only in the first two weeks but i dont have them anymore in it. I am in the end of the 6th week and now im kinda lost because i still see some great improvements with squat and trap bar.
You don't really 'have' to include them in your training through the entire cycle. Also, the reason he calls it 'the best' is that it's easy to learn, similar to what you actually do in game, and you need little to no equipment to perform it. So don't worry about it not being included in your program, as long as you have bilateral and unilateral squat variations, you'll have great benefits for your athleticism. Other great options besides walking lunges are Bulgarian split squats (top tier), step-ups or reverse lunges with your front foot elevated. Bilateral movements like back squats and trap bar squats are meant to improve your absolute strength. Unilateral movements are meant to target imbalances, improve stability and help you perform better in 3D movements You'll also want to include snatches and cleans, though they are more complex and have a learning curve, they'll put your explosiveness through the roof
Hi, I play in a week, workouts 3 times + match. How many times a week do you exercise in the gym and how many playometry and sprints on the pitch? Could you please outline an example week for me somehow? Or is there such an episode? With a sample weekly schedule for a footballer.
you mean walking lunges are better than split squats? how do you do walking lunges, do you let the knees go over the toes? why do I feel more quad work than glute work in walking lunges?
@@incorectulpolitic the bar stays over your center of gravity in split squats. You're not propelling yourself forward like walking lunges. Walking lunges should make your glutes painfully sore. Try a longer step, going deeper, pausing at the bottom, and ensure your knee is not rolling in.
@@TexicanMr do you let your knees go over the toes in walking lunges? Some say that leaning forward during walking lunges focuses on glutes and hamstrings.. ever heard about this claim?
@@incorectulpolitic My steps are too long for the knees to go over the toes. I'm not against the knees going over the toes, it's just not what I'm trying to do with walking lunges.
I am a strength coach for a high performance youth baseball club, I approve of this video. Simple yet highly effective training. Some coaches and athletes need to stop "majoring in the minors". Great content!
The squat is one of the dangerous exercises you can do at the gym. Lots of knee and hip replacements are going to be required for lots of dudes I see at the gym maxing out and that's if they have perfect form.
Michael Boyle been talking about the lunge as the most important movement for athletes, better than the squat (Rear foot elevated split squat) but people aren't ready for that conversation yet.
@@incorectulpolitic hi mate I’m not an expert by any means but the answer is that it depends. In my own opinion I think RFESS is better for athleticism and walking lunges are better for hyper trophy but remember they’re both still REALLY good for either anyway. You can’t go wrong with either I would suggest RFESS high weight low rep (3-5rep) Walking lunges for 8-10 reps I have only known this through researching as a rugby player
