WALKING LUNGES 130 KG (Get GAINS!!!)
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- čas přidán 8. 02. 2017
- Talking about lunges and weight training for sprinting and the difference between a bodybuilding lunge and a sprinters lunge. Don't put your faith in lunges to make you fast though and the weight you lift isn't as important as the way you lift it. Enjoy!
Please hit the like button if you liked the video, feel free to leave your comments below and subscribe.
Thanks
Please hit the like button if you liked the video, feel free to leave your comments below and subscribe.
Thanks
Music provided with thanks from Freeplay.com:
Give it your All (Instrumental) by Adam Micheals
Sanity waits for Nobody (Instrumental)
Road to Hell (Instrumental):Elliot Pister
Our Tune Radio One adapted from Romeo & Juliet.
'Fair Use' exception applies on copyright material. - Sport
how are you not famous?! your content is spot on! I'm a S@C coach who does sprinting and rehab for recovering clients and everything I preach you say in your videos (just you're alot better)it's refreshing to see someone else with the same mindset and knowledge on training. keep it up!
Many thanks. I'll try.
Always the best stuff here.
Adam Soubra I agree
Daaam your story telling is on point. I was hooked
Thanks
Brilliant storytelling.
Thank you.
This is absolute GOLD !!!
Many thanks
You Deserve more! Thank you!
Absolutely love your stuff! really like your thought process
wow...Entertrainment at its best! Thank you!
i think this realy is the best channel someone can find .
going to take some time to see all 140 videos :-D
keep up the good work , luv it ;-)
You are to the point, very specific, you have cleared all my misconception regarding sprinting training. Thanks.
Love the channel
This is gold. “Like a can of a day old Pepsi!” Good stuff keep up the wonderful content
Golden content.
i love your stuff man, great job!
Many thanks
yeah very good advises
Fantastic video yet again.
What really struck me was how you described 11, x sprinters being 'front-dominant', as I too seem to fall in that category. The knee rises well and I can really punch the ground, but seem to lack the push-off "pop" that the greatest guys have. Gonna have to try the "sprinter lunge" with emphasis on the back side. What about the hip thrusts and back extensions for glutes and hams?
Hey Essop, great video mate!
Your content has really helped me out, both physically and mentally. I just jumped a huge PB in a championship this past weekend. Thanks for your help, and keep up the great work!
That is awesome. Well done!! Superlative on getting the competition to work for you. I'll try.
This story actually made me so sad I nearly cried.. this is exactly what happened to me...
I'm sorry that happened to you.
w00t! Got my clients watching you. ;)
Thank you
Classic clip, EM. Lunging while lampooning naff DJ Simon Bates is a good combo for UK watchers born in 70s/80s. Brill
Thanks. Yeah, it's not a global joke true. :-)
Great video
Thanks!
My local coach is also always saying "I don't want to hear about backside mechanics BS"
Yup. I think it's for the same reason that real amateur bodybuilders get obsessed with chest and forget their back because they cant see it. What they fail to realise is that the back becomes the limiting factor to the front due to shoulder pain stopping them. I wonder if some coaches are the same and focus on what they see at the front rather than the relative importance of all the parts of the cycle.
another amazing video essop. i have two questions... (unrelated to this particular video) how does good core affect sprinting and how often/when should a sprinter stretch?
Can you did a my life video? In the video, can you talk about your track journey and your times?
2:08 I just realized I have completely overthought this and have failed to see the forest for the trees. I would love to hear more about this very obvious but oft-ignored fact in a future video, if you're looking for ideas. Thank you for your channel and all the great content. I'm new to all of this and trying to learn from people who know what they're talking about, as you clearly do.
Many thanks. You mean about the best way to get faster is to sprint not lift weights. Funny, I was thinking as I did this vid that I needed to say something else because I have overused this point but you've made me realise that good information, even if repeated isn't necessarily boring. Thank you.
I must have been watching the wrong videos. It's so easy to get distracted by "this weird deadlift variation" vs. plyometrics vs. whatever for sprinting, and that quick line at 2:08 slapped me in the face. I'm trying to train for a 300m sprint actually; if you happen to know of any good online resources that address the 300, I would appreciate if you pointed me in that direction, as it seems to not be as well covered as other distances.
That's a great question actually. I don't know of any online resources for that.
My thought for what it's worth is I'd train for the time not the distance. Metabolically, the body only recognises the concept of time, not metres. So what you do will be different if you're best 300m is 50 seconds or 32secs let's say.
Also, is it 2 bends and a straight or 2 straights and a bend because that would inform your training too.
Awesome, great tip. Training for time makes perfect sense. My best 300 is about 45.8, my average is around 47.5 - initially I would sandbag the first 100 in an attempt to save energy for the last 100, and I eventually realized I was wasting those first critical seconds instead of milking them for speed. There has been a lot of trial and error with this beast.
I have to run 2 straights and a bend. Thank you again for the ideas.
Very good videos mate. What is the ratio for squat, bend and lunge?
How about more hip dominant squat variations like lowbar with enough sit back?
What is your opinion on doing hip thrusts with a bar for glute and hamstring activation?
can you come out with a sprinting program for 6'5 19 year old that is trying to run a faster 100m and 200m
Hey Essop, Love the videos! Just wondering what your opinion would be on barbell hip thrusts to strengthen the glutes and hamstrings, i feel like i am so quad dominant that my glutes just don't get activated as much as i would like while doing lunges, i've done your sprinters lunges, body builder lunges and just played around with different foot placements and my glutes only experience mild soreness in comparison to my quads
Barbell hip thrusts are a good learning exercise for glute activation. They are a very basic lying bend pattern. My next vid I release will help with the glute activation issue. Hit notifications or something... somewhere... on this youtube gizmo so you know when it comes out.
Essop Merrick Thank You!! And btw my Notifications have been on since Day 1!!!
Do you think some of this ties in with jumping higher....like a year ago i put a lot of work in on my squat and other common leg workouts like this with most of my focus on lifting i thought i needed to get stronger to get the force to push myself off the ground... well i did get stronger i went up almost 100 pounds on my squat but i never really gained much height on my vertical.... i went from like high 20s to like 30-31 inches and kind of plateaued and then i injured my toe and just couldnt really jump anymore so i just got frustrated and stopped from lack of progress. Do you think just full effort jumps would have helped more than the heavy focus on lifting? btw i went from a 200 squat to 300 squat(LBS). Its something ive considered giving another go.
Hey essop, what is your opinion on hurdling for short athletes?
I like long lunges.
Is it ok or shorter are better?
Essop in one of your videos you had some ratios for lunge to squat to deadlift which video was that? Or even better what were the ratios?
idowatiwant9 the ratios were deadlift 100%, squat was 90% of deadlift and lunge was 80% of squat👍🏻
e, long time no speak great vid as usual. lost your email address. but have you seen film Rezort? doppelganger...
Hey Ryan. Yeah mate. That was me. We filmed it as Generation Z but it was released as Rezort. Great spot from you. You always had a very sharp eye though. Hope your doing great buddy. Message me on facebook and I send you my details.
the story caught me off guard lmao
HOW MUCH WEIGHT FOR THOSE REPS 🙌🏽😱......130kg wow! 😳
So it's preseason now, and of course, I'm doing my best to get in shape and prepare for the season. My hs coach has us train on Monday's, Wednesday's, and Fridays..being a track rat, I'm mad that it's not every day. However, there is this local track club that does intense workouts on Tuesdays and Thursdays, and I want to go, but my coach says that's overworking myself and that I should use the Tuesdays and Thursdays as recovery days. Is this true? Because I want to take advantage of every opportunity I can to get faster, but if it's only going to ruin the process, I'll surely stay away from it.
Kory Powell yes your coach is right training five times a week will be more detrimental than to help. Sprinting on Mondays Wednesday and Friday are perfect. Rest is very underrated
why not just alternate between front squats and back squats to get benefits from both posterior and anterior muscles of the hips and leg?
He's focused on movement patterns, not targeting muscle groups. Your suggestion is still a good one, although a back squat is more quad dominant than people think.
Hey Essop, I'm not quite as lean as the majority of elite sprinters. I always wonder if I lose 1 or 2 kg if I'd go faster due to strength to weight ratio / applying more force on the ground at a lower weight. I'm also aware that drastically reducing my weight could make myself slower, so what is the best way to find out my ideal bodyweight / body fat levels for going faster?
This is going to seem like a cop out but it is really trial and error. I found that losing fat made me faster but losing weight at the expense of strength and power is what you are trying to avoid. I would just have a level in the weights room that I knew and I would monitor that against my body weight. If my bodyweight went down and my power stayed the same that is perfect. (Strength can go down but power is the addition of speed to a strength movement so speed has gone up to compensate.) If power goes down but weight goes down more, then you have effectively improved the relative power to weight ratio even though you have lost absolute power.
+Essop Merrick Thanks. I've stopped with weights because I'm still learning the correct firing patterns. I will just clean up my diet a bit and see if it helps. Got a 60m race coming up so it can give me an idea to what extent diet / bodyfat is a limiting factor. Another limiting factor for me is blocks. I think to get good with the blocks you need to practice a lot, but they're expensive and coaches will normally only allow a few block starts at the end of a session. I'd rather there were more sessions almost entirely dedicated to learning the blocks because so many people struggle with them.
Great. Awesome content. How can I become hip dominant instead of quad dominant?
Thank you. That's a great question. Probably needs a video. Hip dominant /quad dominant in weights has a different meaning to sprinting.
In weights it means that you need to focus a little more on the posterior end of the squat spectrum rather than the anterior end. Watch the 'Women's strength training part 4' czcams.com/video/MApndGM7h8g/video.html
I know. Why would you watch a vid about women's strength training!! Because I put the info in there about it and never got around to putting in the sprint series. My bad! ;-)
In sprinting, it means that you are acceleration (60m specialist) based not top speed based (200m based). This comes down to the balance of squat to lunge. Then you have to correct the ratio.
So if I wanted to become more hip dominant in sprinting I should do a lot of fly 20 for example and max speed work.
I'm kind currently doing that. I'm doing way more max velocity work.
At the gym I'm mainly doing hip thrusts and romanian deadlifts. Trying not to basically use my quads.
Watching the video confirmed what I had noticed before regarding shin angles and the posterior chain being worked by bending keeping the shins at 90. Regardless, I'm doing weights 2 times a week and sprints 3 times a week. the weights I do after sprinting, same day.
I think I'll keep doing the same thing. Maybe reduce sprints shorter than 50 meters to still have some acceleration but mainly focus on top speed. Thanks for your answer! clarified concepts for me.
When you say "front leg dominant" do you mean quad/front of the leg or do you mean the leading leg, because I don't really feel any activation in the trailing leg no matter which type of lunge I do
I mean the leading leg. To feel the rear glute you have to focus on squeezing the rear glute all the time. Firstly, in the descent to stabilise your pelvis on the way down so you don't try to drop the knee to the floor. (You are trying to lower the hip with the pelvis level not drop the knee.)
Then at the bottom of the movement squeeze the rear glute super hard to connect and push you forward. It is possible to not feel the glute because no exercise guarantees activation. If your glutes are dysfunctional then you have to re-train them in isolation.
Essop Merrick ok thank you
What if you have barely over a week until a state qualifying track meet and 2 to 3 week until state track meet. What can someone do to get the most improvement in a short time
This is way late. The only thing a person can do in that short of time is lose a little bf%.
@@TexicanMr Nah theirs ways if you train right. I found a method that took off like 1 second in 2 weeks for me. Granted it was like 13s to 12s but still shaved a lot of time.
can you name the music plays, when you were telling the story
'Our Tune' by Radio One adapted from Romeo and Juliet, I believe.
thank you :)
I feel like Bulgarian split squats are like lunges on steroids thoughts?
Bulgarian split squats are more quad dominant with hamstrings only acting as stabilisers.
Hi Essop, fab video! Have always loved the walking lunge...as a lady nearing my mid-40s with what seems to be a mild case of sciatica, do you think this might help relieve the condition?
Hey Shola. Thanks so much. Sciatica is a tough one because it has a number of different causes. One of the biggest reasons is the piriformis goes into spasm and almost strangulates the sciatic nerve. If I had to go with an exercise choice without seeing what was the cause and I was just playing the percentages, I would go with an exercise to stretch strengthen the external hip rotators. It doesn't have a name because I invented it. I will send you a video of it.
That is awesome :) ! And many thanks for your work in this area, people need to hear and see this. i agree with Adam (below) - always the best stuff here!
Best hamstring exercises for sprinters?
Hamstring Pulldowns. I invented but haven't done a video on it yet. It will go in my stretch strengthen video part 2. Failing that look at 1 foot straight leg deadlift.
@@essopmerrick2283 I need that video
Mr. Zimmer is a fool.
I get knee pain when I do lunges - :(
elysiumcore Essop did some good videos on how to lunge properly. Check the "Lunge" playlist.
I tried your lunge technique for a few reps, and I can feel glute activation that I have never felt before. Not in a long time anyway. You've helped me, now I'd like to return the favor. God's Word, The Bible, says, ""Thou shalt not take the name of the LORD thy God in vain, for the LORD will not hold him guiltless who takes His name in vain." For now, It's your channel, and you can do what you want. I'm saying that God's law shows us what sin is, and that we need a Savior. Christ sent the Holy Spirit as an earnest of our hope in Him, our hope for eternal life. By using His name in jest, you dishonor God, and incur more judgement to yourself. I hope that you repent of your Sin to God, and place your faith in Jesus Christ as your only hope of eternal Life and escape from God's just wrath against the Sin of every one of us.
I really get a lot out of your videos, and would love to continue watching them. Please, keep them silly and funny, but lose the religious references and sensual pictures of women. I think that will grow your audience without stifling your creativity. I pray that God Grants you repentance and faith in Christ Jesus your LORD and mine.
is the story about you?
Not this one.