@@samsonlevulevu2566 yeah, builds about just asuch explosiveness. I like to do both for some variation but they both build pretty much total body explosiveness
BULGARIAN SPLIT SQUAT: This term originated when the Assistant Coach of the Bulgarian Weightlifting National Team Angel Spassov toured the US in the late 80s to speak on the training methods of the highly successful Bulgarian Weightlifting System.
Bulgarian split squats are really helpful in balancing overactivated and tight hip flexors that caused anterior pelvic tilt. Coach perhaps you already covered this but power cleans and KB's MUST be balanced with loads and loads of ab exercises and glute work. It caused me a lot of grief.
@@jumpsbymiro Just talking from my own experience ,I did away from the volume kb, battle rope, rowing and powerlifting moves (agreed overdose on hip flexors) and focused more on abs and glute workouts to have pain that had persisted for nearly 2 years in my low back, knees and plantar fasciitis disappear. Am by no means an expert just sharing my own personal experience that had caused me a lot of frustration and pain-it might just resonate with some others.
@@tomriddle5986 I am not Russian but do Russian kb swings, am not American but well never did American kb swings ,am not Turkish but do Turkish get ups, am not Brazilian but practice BJJ, am not French but do eat French Fries ,am not Columbian but drink Columbian coffee, not German but make sauerkraut.😁
Snatch/Incline Press/Bulgarian Split Squat/Front Squat are my main compounds and I do accessories, mobility to strengthen these. I’ve never been stronger, leaner, and flexible. It’s been two years of me training like this, after injuries on the flat bench/conventional deadlift, back squat. I decided to do these as alternatives and never looked back. It’s amazing and fun to to train this way. Thank you. I live in NYC but would love to come through one day this summer and train with y’all.
What is your take on this workout split: Mon: Upper Strength, Speed Maintenance work or Intervals Tue: Lower Strength Wed: Upper Power, acceleration work Thur: Lower Power Fri: Rest, optional slow long jog Sat: Plyometrics, Max Speed work Sun: Rest
What are you training for? Without details I'm guessing track but not sure exactly what you're doing on those days. I like to add a very light plyo/ speed workout right after leg work of any kind. Small doses consistently teaches the brain to move the legs faster and with more agility
Depends liek are u in season or off season? In szn u wanna just maintain strenght and power and work on speed and being ready for the games and practice, im sure ur strenght coaches got u doing that. Off season u probably wanna focus on volume/accumulation phase then after that move to a Strenght phase, that way ur numbers and muscle mass are slightly better than the yr before and can help with the upcoming season. U cant really get better at all attributes(max strenght, muscle mass, speed, endurance) all at once, its a myth, at best ur maintaining, at worst ur degrading. U can always do sport specific stuff whenever(drills and stuff) but gotta be really deliberate when ur training for sports and ur programming.
If we can only have four exercises, I'd argue having one pull/back exercise is a must! For example either pulldowns or row (or a combination exercise between the two). So I'd say we don't need two different squats. I'd switch out one of them for a back exercise to get all the muscles of the body worked. 1. Incline bench for chest + shoulders + triceps. 2. Pulldown/row variation for back + biceps. 3. One squat variation for legs. 4. Could be a snatch since it targets so many muscles. Or it could be hip thrusts for women if they wanna focus glutes.
Dane! I am LOVING my front squat these days, where I used to dread doing them! It's just human nature to avoid the things they SUCK at so one only needs self-discipline and a goal to work towards! And I finally recognize one of your t-shirts, ha ha! But aren't you a little young to know about Jimi Hendrix, Bro? Good Luck to the GS Team in Greece and I will try and pop on to your Friday Open Chat later this week! I see some world records by Junior as VERY possible!
Pardon me, but nothing bulgarian in the bulgarian split squat maybe you forgott who popularized it USA ? Anyways amazing and informative video i love it !
I think so as well, I'm not quite on the 4th lift yet , but I already agree with him so far for the most part, except missing any op movements...., other than that so far so good. I'm probably going to start doing snatches after watching this, I've never actually really done them consistently, or not really long enough to illicit any training adaptations, and my mobility needs work, I'd probably be stronger with more....., so this helped with explaining the benefits, making me want to do it.
I believe that the front squat is the greatest exercise for absolute strength. I believe that all jumpers, throwers and soccer players should train front squat. My Too 4 exercises are: 1. Power Snatch 2. Front squat 3. BTN Snatch grip Push Press 4. Bulgarian split squat
Pretty good list but the deadlift should be in the mix. I agree that novice athletes pick up the snatch more easily -- especially the old split snatch (one foot back in the lunge position at completion).
I think you missed arguably the most important exercise for athletes(sports). A rotational movement ie:Russian Twist. The baseball and golf swing, the hockey and lacrosse shot, all track and field throwing events, volleyball spikes, wrestling reversals etc. They are all rotational movements.
Good stuff. Just curious of your thoughts on trap bar deadlift if no access to a squat rack? Just go with goblet squats or goblet split squats? Thanks. I appreciate it.
Haha, btw coach i was born with a really long neck and thus i have a stability issue in my cervical spine (a noticable problem as my neck wobbles every now and then), add to that the fact that i am CS student so my posture through out the day doesn't help. I do heavy isometric holds with bands in hopes to strengthen my neck because i am afraid to do neck curls. I would like to hear your opinion on my case.
I coach middle school track and cross country. But am also the 8th grade boys and girls weightlifting coach. Thoughts for these movements with 13-15 year olds, in respective sports? Or classes? (Love your content BTW - best strength content online … bar none!)
Coach of similar athletes here, These movements are pretty universal imo. HOWEVER, please make sure your kids have a very robust list of movements they can do before we start loading them. If a kid can't squat with a moderate stance they don't need a load yet. BSS is fine but I don't load it until they can squat to parallel, same with front squat. As far as upper body movements, I set up the program so that they do twice as much back work as pressing. Also, please get them to really invest in their posterior (not just the chain.) Kids generally have weak upper backs, minimal glute development, no hams which all contribute to crap posture and knee injuries. I do 2:1 back:press movements and 2.5:1 or more quad:ham.
@@tboland728 Thank you! I am a huge proponent of posterior work for my athletes. Trunk control, as well. I definitely try to go from the ground up. My track and XC athletes are where I guide some priority as I build the Middle School program, as it’s taught at school, in standard (blah blah), and having 32 kid classrooms while only having 4 platforms, with 50 minutes only twice a week.. whew. We’ll make it work eventually. But this is perfect info for my track and XC kids.
@@derekpeterson7412 it sounds like you will have a bunch of broomstick Olympians and the kids who won't take the slow ride will wash out, which will get the committed kids more time on the platforms. Voila!
I disagree with the choice of the Bench Press unless it's a very specific variation of it. What I do like a lot (and I mean A LOT a lot) is your choice for the Snatch to balance out the Bench.
Depends. Normally, we don't program it unless requested. If you like it, keep doing it, just don't make it a priority if you're aiming to solely be an Olympic Lifter.
Does weight room training helps a Soccer Goalkeeper too? It's a Great channel for athletes. And in Soccer everyone just ignores the weight training make a video on Soccer player!! Will help very much! Thankyou for your video's Sir!!
Is it smart for me to train just one leg? I have a stress fracture on my right foot and can’t lift, but can I just do Bulgarian split squats on my good leg?
Love your videos, i own a small gym in saratoga county, NY, My question was do you program snatch on upper body or lower body days? I always did from a hang and did upper body day
sir if we are heavy front or back squatting should we wear belt? Sir and for how long should we train for explosiveness? Like is there any phase in 1 year wherein we increase our strength by bulking and then increase explosiveness during on-season? Or whole year should we train for explosiveness?
Hey Coach! I just had a question about going up in body weight. In most levels of football, olympic weightlifting, etc, going up to bodyweights of 200lb, or even 240lb while somewhat lean seems to be a norm. Why is it that among the fitness/bodybuilding community, are natural body weights of even 200lbs considered crazy? Is it simply because they are limiting themselves just to sarcoplasmic hypertrophy? I have noticed a lot of bodybuilders weigh a lot less than they look, while the more myofibrillar athletes are a lot heavier than they look. Lastly, if this is the case, through myofribillar ranges, do you think most/any healthy males could be coached to carry that kind of mass? (240lbs) Thanks! Really appreciate everything you do!
Well, most athletes at the top level aren't going to be natural, they are also the best of the best, so comparing them to most gym goers is going to be slightly flawed, as we should be comparing the best athletes to the best bodybuilders As for why a lot of bodybuilders look heavier than they are, it's because of low body fat content, this makes them look more defined, more shredded, and therefore they look like they have more muscle than they actually do. Lighting and pumps also plays a huge role in making bodybuilders look more jacked then they really are, and since most photos or videos posted by bodybuilders will have all of these, you can see why they seem bigger than they really are. As for athletes, the optimal body fat percentage for maximal performance is not going to be as low as the body fat percentage of a bodybuilder, so even though they have more muscle, it's going to be covered by a layer of fat, so the muscles look less defined and less shredded then the muscles of a bodybuilder.
@@benedictyeong746There is def more to it. I played D2 college football, and we actually had a lot of guys weighing that much while lean. I can tell you not all of those guys on my team were "best of the best". Heck I was pretty lean at high 250ish but I looked pretty "normal" most people thought I weighed 200lb.
@@evilharb7482 what is your height? That may play a part too, most bodybuilders are actually quite short, so they are smaller than they look. This would be due to the fact that smaller guys need to put on less muscle to look jacked, compared to bigger, taller guys whose muscles have to be spread out over a bigger frame. Bone density could also play a part, after all, most physical contact athletes would develop higher levels of bone density compared to bodybuilders
@@benedictyeong746 6'2. I never had the "ripped" look but everyone would say I looked lean. I mostly lifted in the low rep range 3-5. Mostly cause I love training strength and hated high rep work haha. But yeah, I'd say that indeed did give me a physique that had the kind of density James could be talking about. I didn't have to eat that much either. Just 3 big meals. As for if this is possible for everyone, I feel like the WEIGHT is. I feel like individual variation generally applies more for how you LOOK. Before playing D-Line, I played RB in middle school. I was very lean and pretty strong yet visually never had anything close to size/the muscle definition the other super fast-twitch kids had at the same bodyweight.
Hey Dane, could you give me the scientific paper that the front squat is superior to the back squat for speed development? Can't find a good evidence... There are indications, but there is not yet a consensus about it?
If pull ups are the sq of the upper body why not list them ?? But yeah I do these 4 in my kb workout except for the split sq. Are there cheap split sq stands you can get 🤔🤔🤔
I just wanna know where this guy gets his shirts from because I saw him wearing a Jedi mind tricks jacket one time and he doesn’t look like the type of guy to listen to Jedi mind tricks
Can I substitute snatch for deadlift on my pull days? I have no idea how to program that on my PPL split, I already front squat and bench on other 2 days
Does the single leg squat still have the same effect if the back foot is on the ground? So like a lunge position but for reps? Also, nice Hendrix shirt!🎸
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The bench press is a good exercise but how many sports do we do much lying on our backs? Standing press or push presses are far more like we move in most sports. Front squats are great but do we not need a pulling exercise like pull ups?
Push press Pullup Bent row Db pullover Dips and resistance band incline pushup Snatch Clean and jerk variation Bulgarian split squat Front squat or zombie squats Romanian deadlift GHR Jogging Sprints Forward and reverse sled drags, other HIIT Walking Mobility, static stretching, warmups, prehab or rehab physical therapy
Plank, ab wheel rollout, hanging knee raise, farmer carry, single db or kb farmer carry, overhead suitcase kb carry, palloff press, wallball side wall slam or med ball trampoline pass, GHR hyperextension hold with a light bar Light power cleans from the knee Light overhead squats to BTN snatch sotts press
@@pretty_flaco zach tellander's warmup, jeff nippard's warmup, "empty cans," breathing exercises to prevent sleep apnea upon having more muscle *physical therapy: full body; hitting all parts of the spine, and hitting hips, ankles, feet, shoulders, and neck too
I’m really surprised you picked the Bench Press. I see no benefit that the bench gives vs an Overhead press. If anything it’s all cosmetic. I do not see any situation where a bench press would be beneficial. On your back? Use your hips and twisting to get up. You an’t going to press are person off you.
The stretch under load is really good for creating soreness. If you want to be less sore you could try going less deep, but your gains will suffer greatly haha.
