Performing the movement will make you better at the movement but in many cases there are other ways to attain the goal. Here's a break down of things you can train to help you reach the standard. 1. Deadlift - Weighted Squats, Chinups/pullups, front lever, weighted carries 2. Back Bridge - Hip Flexor stretching, shoulder flexion mobility (butchers block), spine extension (cobra and heroes pose), back bridge pushups. 3. Box Jump - Vertical Jumps, Broad Jumps, Squats 4. 1 Arm Alternate Hanging (Monkey Bars) -Various passive hangs, 2 arm active hangs, pullups 5. Long Lunge - Jefferson Curls, Couch Stetch, ATG Split Squat, 6. HSPU - Weighted Military Press, Pike Pushups, Pushups. 7. Run 5k - Sprints, jump rope, cycling. Enjoy :)
Wow. Two big training bosses! You two and the bioneer and Aaron. A big compilation of my favourite training idols. Ido portal would be great too and probably Leo moves. Wow..imagine you all talk together about training!
Daniel at fitness FAQ and Hampton at Hybrid calisthenics are the only non sponsored channels still to this day after millions of subscribers ❤ Love you all!
Unlocked the bridge this year ( I am 43 ). Will work on the box jump. Can’t do aggressive dead lifts cuz of lower back issues. This channel, a huge influence on the evolution of my workouts from strict workouts to fun/play with emphasis on feel good factor…thank you guys ❤ from Ethiopia 🇪🇹
You can do aggressive deadlifts. Search up this Chanel called “Starting Strength”. They have people in there 50’s, 60’s, and even 70’s with so many “back issues” and a lot of other issues deadlifting weight you wouldn’t think someone that age should lift. People with Herniated disc, chronic back pain, and more injuries I can’t remember are lifting weight they never thought they could. You should look into the program and give it a try for at least a month. All the programming information is free on there RU-vid and there podcast. If you searching “Starting Strength” then a lift like “squat” they will have a video demonstrating how to execute it properly. It’s one of the greatest programs and will get you super strong. Hope you give it a try!
Deadlifts are AMAZING for your core as well as building overall power... As a Martial Arts Athlete it has helped me TREMENDOUSLY 😊... Just make sure you focus on proper form... Which is beginning with a "leg" exercise... And finishing with a "back" exercise... Meaning that the exercise should start as pushing with your legs and finish by pulling with your back... At the point where your Hips hinge and begin in the upright position😊
I learn everyday from your educative videos. I started with weight training in my youth and as such I have been quite stiff in my joints. Since I started following you on this platform, I am unlearning old habits and incorporating much of what I see here which has been of great benefit to me. Less pain in my joints and better balance are the benefits.
Cleveland, Ohio here I'm within the 1st 12 comments or so. This channel is phenomenal! Thank u for the hard work and dedication man. Always useful and sensible lessons! Let's get better guys it doesn't take a ton..small changes yield LARGE RESULTS!😊❤
To flexible and strong that's great bcoz as we get older we become stiff and loose muscle mass,l wonder if you are in ur 60s wl you b able to do some of those things But great stuff l love it❤
The double bodyweight deadlift and box jumps I probably couldn't do right now. So that's something Im going to work on. Ive always had a back and forth between endurance and strength. Its always been all or nothing and then I would feel week in the one I was neglecting. I think your approach is what I want. Rather than be really good at one, try and hit markers in multiples disciplines. Very inspiring!
you shoukd look up the bioneer!! he has amazing ideas to balance all the attributes of a healthy body! i struggle to maintain a balabce but the puzzle of it is the fun part
Love the video men. We are on this train 2 and trying to make the fitness community in NL conscious of the athletic capabilities of your body! I would at juggling because of coordination, general skill development, brain training and just to have a thing which is totally outside of conventional training to keep you fresh. Just like the rope thing you guys did. Keep it up 🤙🏽
I love this checklist. For me, personally I am working towards the double deadlift, 5k run and a full split. I will be very happy if these 3 workout for me.
These are good goals to follow, My goals are as follows: Current number / goal number 5x5 Squat: 275 / 315lbs 3x3 deadlift 365 / 405lbs Pull-ups 9 / 20 Push-ups 50 / 85 2.4km run 9:53 / 8:30 5km run 21:05 / sub 20 min 25 year old male, 6’3, 220lbs I have a lot of mobility goals but am mainly focusing on strength with running right now.
Nobody NEEDS to deadlift 2x their bodyweight for any sort of functional reason. 1x can be just as good if your functional goals are fulfilled. Applying arbitrary numeric goals is egolifting. Quality over quantity.
@@Strengthside I only do the atg split squat. Been working on it for the past year and a half. Got to 40kg with heel elevation but then got enough ankle mobility to do it without heel elevation and now I'm working my way up to +70kg (my bodyweight). However to be honest I'm stuck at 20 kg for the past 4 months. Every time I up the reps or the weight my knees bother me so I'm switching the exercise for a couple of months and working on the sissy squat and pistol. Hopefully when I get them I'll go back to the split squat and I can break through the plateau PS I guess I should add for split squat I care more on the mobility side so I go for higher reps (8-12). When I say I got to 40kg I mean 40kg doing at least 8 reps with each leg.
I can't do a back bridge, I haven't dead lifted before, I don't know about the box jump, and I don't know about the run but so far I can do everything else. I'll come back to the video if I remember and edit this comment to update what I can do 👍
i'll be 70 this summer. the only one i can do is hspu. back in my 20s, i deadlifted 500 at 190# and i could routinely run 3 8 minute miles. i'm working on my back bridge, won't deadlift anymore, never could jump, and can 1 arm deadhang only with bent legs. for some reason it is harder with straight legs. good list of abilities even if i can't do them.
Wish I found you 40 years ago at 22. Need to find a coach that knows how to work with someone over 60. All that watching this video does for me at this point is make me feel hopelessly old and beyond repair...
Please dont. Stay with me. Can you go for a walk, jog, or bike ride every week? Can you squat down and pick a box? Can you perform small jumps on the spot?
In 2020 I fell off a ladder onto concrete and shattered my heel. While the bone has healed, the impact on my ankle joint destroyed the cartilage in the joint, so my long distance backpacking love (I was strongly considering hiking the PCT in the coming year) went out the window. Honestly, I have gotten into a terrible rut of doing nothing...no exercise whatsoever, other than the work we do out on our land milling wood and that sort of thing. But yes, I can go for a walk and cycle, although I don't know for how long of each before it would become an issue for my ankle. I can squat down and pick up a box, and I can perform jumps but won't be doing that because that ankle doesn't need any more trauma. In addition, I'm a good 30 lbs heavy, which doesn't help. I'm embarrassed to admit that my biggest problems are likely inertia and ego. I was recruited by West Point and the Air Force Academy out of high school, and while I didn't stay at USAFA, while there I could do more push-ups than any man in my squadron (though my roommate could match on occasion!). I did a 3 month bicycle tour with 80 lbs in my panniers (I didn't have money to go to a mechanic if my bike broke so I basically carried all the tools and parts with me) at 20, hiked the Appalachian trail in 4 months at 49, the John Muir Trail in a couple of weeks the next year, and the Camino de Santiago a few years after that in my 50's. So once upon a time I would've relished and excelled at the kind of fitness routine you highlight, but now I'm so far gone that I'm kind of frozen in doing nothing mode...really shut down. I kind of need to start from scratch to be honest. Considering hiring a coach, but as we are building our own house at the moment I am in a financial deficit for the next couple of years...but I know that everything I dream of for the years ahead as well as my quality of life will be greatly enhanced by regaining my strength and fitness and returning to a healthy body weight. So there it is. @@lorenzoloviselli1900
I do rockclimbing and I think you would be so fricking good at it. You have all the strength and flexibility, I try to get fitter and your channel is really inspiring. Thanks!
Long time follower, you guys have really changed the way I think about movement & how I train my clients, so thanks for that! It's a great list, if you could check these off you would be a crazy well rounded athlete! It's cool that you managed to get these down to only 7 but cover so many bases. Interested to see if you had any other standards that nearly made the cut? Maybe something lateral like a Cossack Squat or an exercise that covered rotation. A Nordic Ham Curl or L-Sit would be another nice to have, but other than that outstanding list! I need to tick some more off haha
It's definitely a fairly subjective list but covers a lot of bases. It's hard to standardize rotation. But cossack squat is a good one. Nordic curl is another good one. Almost thought Muscle Up to cover pulling and pushing strength but there's too much technique involved.
Heyhey, one of your (for me) most valuable videos. Keep up the good work. You will also be seen in old Europe (more precisely in Switzerland 🇨🇭). I send you sporting greetings from there.
I think the only standard I would change is the 5k. I think given how difficult a handstand is a 20 min 5k is something someone on that caliber should be able to achieve.
The video said pace of 8-9 minutes per mile, i'd maybe lower that to 7-8 minutes per mile but 20 minute 5K is getting into the advanced runner pace (6 min 26 sec per mile, if you're wondering). This video is about being a general athlete, not being an advanced runner.
Idk I feel like 8 min is above a 24min 5k and that can be done with almost no training as long as you are moderately healthy. 20 min is someone who has taken time to train for a couple months similar to how much effort it takes to do a handstand pushup. I have acheived the sub 20 min 5k in a couple of months of training in one season and yet after many years of lifting barely can even do a handstand let alot have enough shoulder pressing ability to do a handstand pushup. I think an advanced runner would be someone who can do 15 min 5k@@shonthelawn
Interesting take. I would agree maybe a more appropriate number would be 7:30. But I think you're letting your biases get the best of you. If you ran a sub 20 5k with just a few months of training, you're naturally more talented in endurance. Because you had trouble with the handstand pushup you think it's too hard. But many people who are naturally strong in the upper body can hop into a handstand on a wall and hold it for a minute no problem. If there bodyweight is low enough a hspu may be easy. But they may have trouble even running a 9 minute mile. And that's precisely the point of this list. To encapsulate general attributes of an athlete. I do appreciate the convo though because everything is relative to our own experience and I'm a bit more biased to strength :) would love to hear others thoughts on this?
😆 - are you kidding..?! x2 body deadlift - I don't think I've ever even attempted it! Back bridge - YES I can do it well. Belly button box jump! No way! Box jump at the highest side of the box without a step in - yes. 1 arm alternate hanging - nope - I need to work on two arms and get comfortable with that over a minute... Long lunge - yes Upside down push up - no way - static one against the wall Run 5K in 8 minutes! 5k yes definitely - in more than 8 minutes though I train consistently and try to stay active and put a premium on my MOBILITY and FLEXIBILITY as a guy with a very sedentary office job 🤷♂ And of course I have to continue to enjoy the process. Keep up the great work with the vids!
@@Strengthside I just joined a new gym which is all about strength interval training. Barbell push press last night - definitely feeling it in my shoulders today! Maybe I will be able to do that x2 bodyweight deadlift one day! ENJOY THE PROCESS!!! And as you guys say always 'listen to your body'. Keep up the great vids!
That isn’t a hook grip. Hook grip is usually used for cleans and snatches to secure the thumb during explosive movement. You are using a mixed grip to stop bar roll.
first time I see all these check ups for a complete athlete, it is amazing, I want to ask you , did it came from any study or book, how do you measure these things? I'd love to dig more on this subject
I love this video, gives me new goals ! Perfect ! (your other videos are also really good !) Do you have videos with the progression for each of those exercises ? Thanks a lot ! Xavier
okay now gimme a plan where I can work towards all these on a weekly basis! Much like how we all have a weekly gym split, I would love to have the weekly complete athlete split
Maybe we'll put that together in a video :) Really depends on where you're starting. But you can't go wrong with weighted squat, dips/overheadpress, and pullups/chinups for the strength goals.
Another channel on RU-vid that I watch titled sailing vagabond is looking to collaborate with someone to do a video for exercising on a boat and I thought of you guys… just for fun you could watch their last released video and see what they’re all about… Thanks guys Jeff.
I think some of these standards are a lot more difficult for women; would you consider making a video or commenting modified standards (deadlift 1.5x body weight, maybe not a HSPU etc.)
i agree this list is definitely biased towards men. The hspu is definitely more difficult for women. Though still a good goal to work towards. You can always cut range of motion using a yoga block to lower to
Great video man! One thing I think you left out though was some standard for swimming! You could check this entire list and still be a terrible swimmer and that would be a shame!
2x bw deadlift I can do pretty easily, I’ve done a little bit more for a double, but deadlift is something I’m naturally really good at. The bridge, no way in hell. My mobility is garbage. I’d need a few years to do that. The box jump I have no clue. I don’t think I could, but I have literally never tried. I think with a couple months of training maybe, but I don’t know. The 1 arm deadhang and switch I can do, but not very easily. I’d like to work on it to get it easier. The lunge is also a no way. My flexibility is just not there. Probably closer than the bridge but still no way right now. The hand stand pushup I just tried and I can do it, I knew I could OHP my body weight, so it’s not surprising but it’s definitely uncomfortable to be upside down. And the 5k is far faster than my 5k pb, but I haven’t went out and done a fast 5k in a few years. I run a lot though, just focusing on longer distances, so I think in about 1 month I could get myself to do that 5k time.
Love all the content from this channel, can we get a video talking about diet? I’m 215 and would like to be 200 or even lower, I keep protein high but just curious your take on dieting. Thanks.
I am an old (M69) runner, last 10k @ 8min/mile. What scares me in this list is the box jump. I'm worried about hurting myself. I need a gentle, risk-free progression to build confidence.
vertical jump reaching for a target (like the ceiling) no risk involved there. Box jump isn't really needed, just a way to standardize the jump. Good stuff on the 10k!
The 5k running one is like 100x easier to archiev than all the others Also one part of sport performance is completly neglected: muscle coordination You only got strength, mobility, speed and endurance covered with your list. The only ability that needs some form of coordination effort is probably the handstand pushup. I d suggest adding some more complex movements or the just learning new skills faster in general
Definitely true the 5k part made me realise that bro just arbitrarily chose the objectives for him to tick all the boxes... sub 21min to no say 20 should be the bare minimum if you consider yourself an athlete...
Mate, I can do all of those at ease, but do not consider my strength sufficient. I am ~68kg though, so deadlift is 140. Injured my back slightly (pain for 2 days) trying to do 2 reps. But what annoys me the most is the fact that I still cannot do a muscle up.
I would personally add depth jumps. Box jumps are a great simple way to measure explosive power wich is good for acceleration in sprinting for example but in other sports like for example football, you are changing direction wich requires that your tendons are strong enough to resist sudden changes in direction and although there are many exercises to do that, depth jumps are the best exercise to develop elasticity wich is the best for that ability to change directions explosively. This would probably be more specific to people that play sports but running fast and jumping high are absolutely things you need to be athletic and developing elasticity with depth jumps (again not the only exercise for this but one of the best) is the best way to do it and like with box jumps you can track your progress with the height you jump off although it would probably need to be considerably shorter than the height for box jumps.
Depth jumps are a great way to train for jumping. But this list is more about measurable goals to hold yourself to, not necessarily the best exercises to train for them.
just have a fun element outlet with each strength with care into sport, I like mountain bike mostly as you can make it your A to B go to, and stronger to even carry a lot with of stuff a backpack. Other fun stuff if your luck to be near fresh and clean and safe outdoor water play zone you can have fun surf ski and diving, and a sand beach off course is best for running.
Do you think that this training style compliments grappling well? I would like to expand the range of my physical capabilities - I am already more than strong for the sport, but would like to acquire more 'skills'.
There was apoint where I could do most of these (Ive never been able to run a 5k) and I was in the top end of athleticism.. Though, what I would swap out for the run is any conditioning based sports.. can play 2 full court basketball games to 21.. could roll in jiu jitsu for three 5-min rounds, could box for five 3-min rounds.. something along those lines.. because a marathon runner wouldnt last 5 mins in a wrestling room.. I think the syandard should be conditioning and not running specifically, but I like the template of this list. Also instead of a single arm switch a dead hang on two hands which is still difficult and insread of HSPU it should be like 50 push ups straight.. or each movement should have a tier. Like 3 levels of each of the movement to know where you are.
@@Strengthside 🔥🔥I'm here for it! How do you recommend training endurance per week? Just keep it simple and do a couple easy runs or do you get more specific and include threshold runs, intervals, sprints.. as well ?
It all depends on your goals and personality type. Personally I don't care much about improving running times so I keep it casual. 1-2 nice runs trying to breath through the nose and keep it light. Love going through phases of sprint training. And do a lot of jump rope. @@ca85587
Able to do all of these, but only my Bodyweight for Deadlift - just training for one year tho (with some breaks) so I guess thats fine Probably able to lift 2X my BW in another year!
I’m 5’9” and north of 200lbs, I look and feel fat. I don’t workout. I can do all 7 (although my backbend is very sloppy) but the others are not an issue.
I think strength standard for lower body (2x the bodyweight) is way harder than your endurance standard for lower body (basically 24min 5k). Most people can run that with very little preparation vs. what needs to be done in order for them to lift that much weight. I think 20min 5k would be more appropriate or 1.5x the bodyweight deadlift.
You think so? I think it's on par with a 2x bodyweight deadlift. If you look at the range of motion it's basically a half rep of a barbell military press
What was your epiphany? Im sure you have had many when it comes to health and fitness, I sure have. But what is something that you know is necessary, a more complex and often underlooked importance. A specific thing that made an ultimate change?
What is the difference between chest/back to wall handstand pushup? I have strong shoulders, can do 20+ handstand pushups or 3 sets of 5-6 with paralleletes depth, but I always do that back to wall. It's much more comfortable
love your content! would it be wrong to assume that these goals are more unreasonable for female athletes? just curious, cause the strength to body ratio is naturally lower and 20 minute 5k seems extreme even for women who train solely running.
I think there is a limit between whats healthy and what’s straight up crazy, and affirming you should be able to deadlift double your bodyweight is borderline bs for me Plus if it doesn’t break your back or provoke a disc hernia it won’t benefit you much
Looking at all these runners talking about how the running standard should be sub 20 is laughable . Sure , maybe if you’re 130 lbs soaking wet, or ran track for a while . 25 min 5k is more than impressive especially for someone that can hit the other standards … when I used to do 25 min, I used to consistently come in the top 15% of runners at every 5k I ran. Now at around 22 minutes I actually have made podium for my age class on multiple occasions , (25-29) . Considering that I run at around 210 lbs body weight , I am actually generating a lot more wattage than a 130 pound deer running sub 20 .
