All-In-One Upper Body Workout
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- čas přidán 8. 09. 2024
- If you want the total package:
Power | Strength | Size | Muscular Endurance
Then you’re going to need a training program that trains all of these attributes.
This doesn’t necessarily mean that you need to set aside a day to work on just one of these attributes because they can all be trained on the same day as long as your exercise selection is set up in the correct order.
Power
In order to get the most out of your power (speed) movements, you need to be fresh. The best time to do these movements is at the beginning of your training session. This is going to give you the best opportunity to move fast and get the desired stimulus out of this type of training. It’s hard to move fast under fatigue so make sure things like Olympic lifts, plyometrics, and dynamic effort bench press and squats always come first in your training session.
Strength
Strength is usually categorized as anything from 1-5 reps, lifting to failure. These are going to be your heaviest sets of the training session. You need to be fresh for these as well. Doing them after your dynamic effort movements is perfect because your CNS is primed and dynamic effort lifting usually doesn’t cause much muscular fatigue.
Size (Hypertrophy)
Hypertrophy can happen at a variety of rep ranges but to keep it simple we usually classify this rep range around 6-15 reps. These sets need to come after your strength work. If you perform them prior, it’s very unlikely that you’ll be getting much stronger due to the fatigue induced from hypertrophy work.
Muscular Endurance
This work should be done to end the training session. Anything above 15 reps can be considered muscular endurance work. It seems like a no brainer that these are going to blow you up and you won’t be moving too fast or pushing very heavy weight after a few of these sets but you’d be surprised at how many programs there are starting with 3x15 followed by 3x5 of the same muscle group.
In today’s trainer we use a blend of training techniques to train 3 of these 4 attributes:
Power
We start the day with band resisted speed bench and pendlay rows. Our goal with these exercises is to move the weight as fast as possible.
Strength
Next, we work as heavy as possible on band resisted bench press and neutral grip pull-ups. Performing heavy sets with the bands on the bench press is a great training tool to teach your athletes to drive through the entire range of motion and work the lockout.
Muscular Endurance
We finished the session with a few supersets for our chest and back in the 15-20 rep range. Our goal here was to get a great pump to finish the session and work the muscles to full exhaustion to improve our muscular endurance.
The Feat of Strength:
1 minute, 300lb sandbag to shoulder.
Warm-Up:
(2:43) Kettlebell SA Split Jerk, 3x3
Workout:
(3:33) 1a. Banded Speed Bench, 5x3
(3:50) 1b. Pendlay Row, 5x3
(4:36) 2a. Banded Bench Press, 5x3 AHAP
(4:57) 2b. Neutral Grip Chin Up, 5x3 AHAP
(5:46) 3a. Incline DB Incline Press, 3x15-20
(6:05) 3b. Wide Neutral Grip Lat Pulldown, 3x15-20
(6:45) 4a. Hammer Strength Decline Press, 3x15-20
(7:15) 4b. Hammer Strength Seated Row, 3x15-20
(8:05) 5a. Neutral Grip Seated Concentration Curl, 10x10
(8:22) 5b. Rope Tricep Pushdown, 10x10
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Not going to “go super heavy, staying in the 15-20 rep range”...pulls out 100 lb dumbells....crazy strong!
You're an inspiration man. I love becoming like you : big, strong, fast and flexible
Anthony Keyrouz thanks man!
@@FitnessCulture but how can i incorporate strength , power (explosiveness) and size(hypertrophy) in a 4 days per week program
Jake: Lifts 300lb sandbag easy
300lb Sandbag: Am I a joke to you?!
Jake is unreal 😂 ... phenomenal strength. Great video guys 👌🏽
Thank you, Vanilla Gorilla.
Love the power program. More content like this.
Damn good Content!!
i will try it today thanx, looks great
Would love to see a powerbuilding routine with progression recommendations over a set amount of time.
Man's not letting anybody impress his daughter
Amazing!!
nice gains man!
Hey Jake, I love your style of training and stuff because it's really athletic / sport performance type training. Do you do custom programming for athletes? Personally, I'm a competitive swimmer.
❤🙏
Jacob Hutton = Monster
I sometimes mishear jake Hutton as jay cutler lol
Hi. I like mixing up different types of exercise like heavy, low rep with lighter, high rep and maybe some plyo stuff. Some schools of thought say this is counterproductive and you should stick with one type of training. Any thoughts?
Any workouts for the lifestyle programming?
Can you do a pregame meal/warmup video for if you were to compete in a sporting event?
Which program would this workout be found in? Power, athlete, swole? None of the above?
Are you or Brennan ever planning on competing in CrossFit again?
Jake, when you do the kettle bell split jerks is foot placement the same (at the finish of the jerk) whether you're holding the kettle bell with either the right or left arm?
DaFarmzist I alternate. Right arm catch with left foot forward and left arm with right foot forward.
Can this be used for all athletes?
How do you like the whoop strap??
Jake how much can you bench
Hey Jake I asked in a comment on one of your videos a couple weeks back if you could make a video to improve balance? you said you were going to make one, is there any update on that at all?
coadee247 I’ll shoot that next week and try to get it out the following week. Thanks!
hes probably got a list. Im sure hes got you bro.
@@FitnessCulture Cheers Geezer!
hey :0)
Jake , como estas
Abs. Please