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AlanTheLeader
เข้าร่วมเมื่อ 27 มิ.ย. 2022
helping young men get ripped and athletic 🏆
6 Exercises to Get POWERFUL and EXPLOSIVE
TRAINING PROGRAM APPLICATION:
docs.google.com/forms/d/e/1FAIpQLSfpfRp99ny02b269c8hi2HHus0qKRfsbbjvyglEoKWZGa-YbQ/viewform?usp=sf_link
If you would like to join a community or like minded warriors and leaders on their athletic fitness journey as well consider joining the leader clan:
www.skool.com/the-leader-clan-1027/about
FULL EXPLOSIVE POWER WORKOUT:
Warm Up:
- Scoops
-Quad Pulls
- Knee Hugs
- Frankensteins
1x 8-10 reps each leg.
Drills:
- A skips
- B skips
- High knees
1x 20 reps total.
Workout:
- Hang Cleans
2x warm up sets
3x 6 reps working sets increasing weight each set.
4-6 min rest in between sets.
- Box Squat
2x warm up sets
3x 5 reps increasing weight each set,
4-6 min rest in between sets.
- Step Ups
3x 8 reps each leg lighter weight.
or
4x4 reps each leg heavy weight.
4-6 min rest in between sets.
- Broad Jumps
3 sets 4 jumps
3-4 min rest in between.
- Tuck Jumps
3 sets 6 jumps
3-4 min rest in between.
- Inclined Sprints
8-10 reps of 5 second sprints
45 seconds to 1 min rest in between sets.
Follow me on instagram: alantheleader
docs.google.com/forms/d/e/1FAIpQLSfpfRp99ny02b269c8hi2HHus0qKRfsbbjvyglEoKWZGa-YbQ/viewform?usp=sf_link
If you would like to join a community or like minded warriors and leaders on their athletic fitness journey as well consider joining the leader clan:
www.skool.com/the-leader-clan-1027/about
FULL EXPLOSIVE POWER WORKOUT:
Warm Up:
- Scoops
-Quad Pulls
- Knee Hugs
- Frankensteins
1x 8-10 reps each leg.
Drills:
- A skips
- B skips
- High knees
1x 20 reps total.
Workout:
- Hang Cleans
2x warm up sets
3x 6 reps working sets increasing weight each set.
4-6 min rest in between sets.
- Box Squat
2x warm up sets
3x 5 reps increasing weight each set,
4-6 min rest in between sets.
- Step Ups
3x 8 reps each leg lighter weight.
or
4x4 reps each leg heavy weight.
4-6 min rest in between sets.
- Broad Jumps
3 sets 4 jumps
3-4 min rest in between.
- Tuck Jumps
3 sets 6 jumps
3-4 min rest in between.
- Inclined Sprints
8-10 reps of 5 second sprints
45 seconds to 1 min rest in between sets.
Follow me on instagram: alantheleader
มุมมอง: 970
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- FILL OUT QUESTIONAIRE FOR FREE 2 WEEK TRAINING PROGRAM!! docs.google.com/forms/d/e/1FAIpQLSfpfRp99ny02b269c8hi2HHus0qKRfsbbjvyglEoKWZGa-YbQ/viewform?usp=sf_link Full Athletic Leg Workout for Strong, Powerful and Explosive Legs: SAVE THIS WORKOUT, TAG ME ON Instagram@alantheleader a video of you doing the workout for a free shout out. Dynamic Warm Up: - Scoops 5-10 reps each leg - Quad Pulls 5...
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Need some help? Learn more about my 1 on 1 coaching program here: www.skool.com/the-leader-clan-1027/about Follow me on instragram: alantheleader
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Amazing video. Great information and production quality👏
Keep going man your doing great 😤👍
Great video & lots of great information, keep up the good work 🙌🏾
I had a big problem w my start n it was so simple, I just had to put my offhand where my pocket was, and put all my weight on my hand that was down
How much rest do you take In between sets? Especially on the sprints
It depends on what your training for if I want to improve my endurance I will lower the rest time, if I want to improve my performance I will increase the rest time. A general rule of thumb to follow is get enough rest so you feel ready to do the next set but no so much when you are relaxed. This could be anywhere from 3-5 mins
1600miter Running improve tips please
More training examples!! They are very helpful, thank you.
Good stuff. Would like to see more
long ass neck lmaooo
So is your moms
any tips for overusing shin muscles running it gets super tight a mile in
I don’t know what you mean by overusing and super tight, if any muscle are tight foam roll them. but if your referring to shin splints like a pain in your shins when you run then dorsiflex your foot when you run and switch to low impact surfaces like grass until your shins get stronger
Left over steak? What is that?
Like if you had steak for dinner one night and had left overs
@@alantheleader Nope. Don't understand that one.
Being shirtless really hammers it home
Honestly I just feel more comfortable without a shirt on
depends on if you have a small waist or not
This was very informative bro. Really my protein intake is horrible. I'm a new subscriber. Great work man ❤
Sick bro, glad I could help 💪🏾
I love it, the gap becomes closer day by day.
BRO UR FACE LOOKS LIKE IT HAS A FILTER ON IT
Whats your 40 yard and 100m at today? I remember the times from a couple months ago ( 4.67 computer camera timed and 4.5 stop watch 40 yards, and 10.9 100m ).
Maybe also try some ankle weights to those step ups, maybe even very light ones to your sprints but obv becareful with that one
$249 a month?...Pasadena
just to put it into perspective the average price for 1 on 1 personal training is $300-$400 a month for 1 seesion a week and they provide not even half as much value. How do i know this? Im a trainer.
A whole lot of nothing
Whole lotta guap
Back extensions for the low back Brody 🤝🏿hopefully this helps , but Kneesovertoesguy really helped me rebuild pain free !
Hey nice job man I run 12.68 any tips for me to run fast please I’ll appreciate it a lot
follow and hit me up on IG I’ll be happy to help @alantheleader
nice thumbnail, good content. I think people would prefer watching power cleans from the front, not the back
is it fine if I do sprints before a strength workout (power cleans, plyo, squats)
Depends if you main goal is speed then do sprints first , if your main goal is strength do that first.
You have the best answer above (depends on your end goal) however if you don’t know (haven’t discovered / not sure yet) where you’re at yet, try to keep sprints as a session on their own and you’ll find you’ll perform best at them when your fresh. Sprints days / drills are very taxing when performed correctly. Make sure you’re fully recovered before and recover properly after sprint workouts.
thank you guys 🙏🏼
Can you make a video on how to prevent ur legs from collapsing when sprinting?
Follow and hmu on ig @alantheleader I’ll give you personalized advice
Good luck in developing your speed even more. I'm 44 and faster than ever. Your arm movement definitely stands out. Good or bad? Don't know.
The fact u didn't slip is actually impressive. (on the blocks i mean)
thats fine
dude is 12.5 good for 14 years
That’s not really a good question because define good? There are 14 year olds nowadays running 10s. If you ask the question is that good you’re just looking for someone to validate where you currently are. My absolute best advice to you is become laser focused on doing everything in your power to improve. This is what will get you to where you want to be.
@@alantheleader you just gained a sub! your 359 one to be precise.
Keep up the good work man
preciate this bro
Content came up under suggestions & I really enjoyed it. I watched a few other videos and want to see you succeed, so just a few tips.. -I'd change the channel name to something catchier (Alan Athletic Fitness or Alan's Athletes or Alan's Athletics) something that better describes the channel -You're a clean cut dude, I'd clean up the language - Post shorter videos that are more direct to what you're teaching, this will allow you to have more content spread out. Like within lifting (specific exercises, lifting reps/sets, frequency, timing, etc.) Just suggestions, keep at it!
Nice one ☝️
Great info. Thank you
hi alan this is gold for us new to atheltics,im still having problem with landing a infront of my body center,got any advices for it ?
Your foot should strike ground underneath your hips I wouldn’t focus on landing in front because it will cause you to overstride and run slower. Also think about hammering your legs straight down into the ground when you hit your top speed as opposed to lifting your legs up hope that helps.
i have found the same thing. Ran 2 years with anterior pelvic tilt slow and a bunch of injuries. Recently found out that when i ran at my best i engaged my core to get more posterior tilt and its night and day.
thats not a sub 11......
Ok carl 😂
Very useful man! Now I have a clearer notion of when and how to implement these exercises. Thank you!
Thank you Alan I got insane value from this, I will apply these to my training!
Glad it was helpful bro
nicee vid
Look for Jesus, you have something great to do.
Lookin leaner than a month ago and certainly leaner than 2 months ago, i was gonna say something back then that you would be faster leaner, but you took care of the business i see.
Where did your 40 yard end up? I saw the vid and saw a stop watch 4.51 with "phone camera 4.67"... That was a little over 2 months ago. Sweet on the 10.91. You do look that fast and faster, no doubt for the 10.8 if you stay on track.
Your acceleration runs on the track from a month ago are much better than this football 40, you are moving more forward and backward on that recent track acceleration. Where thte football 40 is a bunch of left and right on initial acceleration. It also look like you are attempting to do a low heel recovery technique in the track run which i didn't notice as much in this Football 40, perhaps this is when you just started getting back into it and now you been back for 6 week so or so and just better.
You look faster than 10.9, very powerful.
How do you train, like what drills and plyometrics or Smth
I created a full 12 week speed program with everything you need plyometrics, strength training, technique drills, agility work, resisted sprints, join from the link in my bio I’m running a promotion where the next person that joins it’s only $5 a month
Or you can just stay tuned for more vids coming out, it will take a while tho if you want to skip all that join the community!
👏👏
All the best for your future career 👍🎉🎉
Keep it up
Good work man . How old are you
21