The Complete Athlete Checklist - 7 Goals
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- เผยแพร่เมื่อ 17 มิ.ย. 2024
- 7 goals that can help you diversify your athletic abilities in 2024. These standards cover strength, mobility, range of motion, power, and endurance.
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00:00 - What is a Complete Athlete?
00:22 - 2X Bodyweight Deadlift
1:28 - Back Bridge
2:03 - Box Jump (Belly Button)
3:01 - SEED
4:14 - One Arm Alternate Hanging
5:13 - Long Lunge (Hip to Knee Level)
6:15 - HSPU (Chest to Wall)
7:25 - Run 5K (8 min Mile)
8:02 - How Many can you do?
Instead of fixating on singular training modalities like strength training, yoga, gymnastics, dance, and others, there's a growing recognition of the benefits of cultivating diverse training styles. The trend is towards embracing a holistic approach that incorporates endurance, strength, mobility, and flexibility. The key to long-term health and vitality lies in nurturing all these different facets of fitness to become the Complete Athlete. - บันเทิง
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 :)
@Strengthside I feel you should pin this comment back. Ppl would be looking for it.
I'd add kettlebell swings to the box jump.
“It is a shame for a man to grow old without seeing the beauty and strength of which his body is capable.”
- Socrates
💪🏽
I think it was plato.
“Haven’t deadlifted in forever” *proceeds to rip 385 off the floor with ease*
Love the style of video mate. The mix of voice over + talking to camera is super engaging. Thanks for promoting the hybrid training style :)
Thanks bro. Weights plus calisthenics plus stretching is a dirty combo., You're a testament to that :)
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!
I can’t just imagine myself in my gym doing the dead lift then going into the bridge 🤣😂😂 I need to build my own gym so I can crawl, jump etc.
haha it's nice to have your own place to play. Lift, crawl, jump, swing :)
I do it all the time. Definitely get some looks but whatever. Most people get it.
I do bridges in my gym. Most gyms have a wide area where people lay down yoga mats, or maybe people use it to warmup. This is where you can do it
@@James-mr5kb i do them on the beach after my work out 😜
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.
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 TH-cam 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!
That's very inspiring bro! Greetings from Miami 🇺🇸
I love a list!! Thanks for all the alternate exercises to achieve the benefit of the 7 standards.
Love your Content and also the way you present it
I’ve rarely encountered a video more helpful, thank you man :)
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 🤙🏽
Nice checklist, love seeing new videos from y’all as always. I want to work out at the strength side gym so badly!! It’s such a cool space
thanks :)
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!
Absolutely brilliant! I will work towards the Box jump and the bridge!
Thanks for putting this together. Nice to see a short, compact checklist to guage your strength, mobility and flexibilty by.
thanks! Hard to encapsulate everything. There's things to be added or deleted always
hell yeah, i’d love another one of these videos
Great video. Being more well rounded physically has been a recent focus of mine. The algorithm can read my mind.
This was a great video, great insight to me. Hitting only some of these, working now to hit the rest!
Solid video as always guys; thank you for the content.
So happy that I found this channel years ago. ALways cool functional stuff without overcomplicating. Cheers from sunny NZ brother
cheers bro!
Love your content. Big Fan!
thoughtful aspirational guide. love this channel. 43-year-old here: the jump is a so key. great reminder to stay ballistic
always!
Didn't know I could do a handstand pushup till now. Thanks for reminding me to try it out!
Really insightful. Thsnk you
Thank You 👍🏼🙏🏻
coolest youtube video i’ve ever seen. new fan
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!
I feel and do same in many ways, AWESOME
Very impressive. That’s what I love about your style of training. It has great crossover into other styles of movement like powerlifting
Thats it! being able to do a few things good rather than one thing great
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😊
Great video. Functional strength. Also, the explosive box jumps are impressive. How tall are you? You dunk easily. Great job.
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
This is fire man, speaking truth as always
thanks!
Like a more chill version of knees over toes guy.. great channel 🙏
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.
thanks man big respect!
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❤
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.
@@Strengthsideyeah that makes sense thanks for the reply!
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!😊❤
nice one bro
Sound presentation, although I ask my clients to approach in stages. 1. Flexibility 2. Strength 3. Conditioning. Improve each before adding the next.
Mate I know you won't read that but I'm stuck to a point from months now and you are my inspiration.
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.
If I may, I will suggest one more to be "complete"; swimming.
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
Bro your channel is growing like crazy
i can do all of this and it makes me super happy and proud of my hard work 💪🏼😇😇😇
awesome work!
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 👍
saved this to come back to this in a year or so to see my progress
very nice!
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.
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.
That's great. Obviously this list becomes harder and harder as you age. Being able to do a few is pretty awesome.
The bridge is very hard for me, but I'm not giving up!!!!
yes one of the most challenging on the list in my opinion!
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.
very nice!
I would add some stability movements, such as, single leg rdl or any other, those kind of excercises can be pretty challenging
Adam, you got progressions for that back bridge? Thanks
I have all except the deadlift. Never did it and it isn't in my plans to do it anytime soon. But pleasantly surprised with the results overall
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.
nice work. How's your squat strength?
@@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.
Another channel on TH-cam 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.
Hey - I’m new to your channel - do you have any nutritional advice videos?
That wasn't a hook grip
That box jump, though 😮
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
Can you make an updated video on anterior pelvic tilt
I hit a 2x deadlift once in my life & got a hernia in the process that ended up needing surgical repair. 😅
For me, it's a solid list of great goals otherwise.
Great vid!
Yeah the 2x bodyweight number is fairly arbitrary and shouldn't be aimed at with ego. It's more of a marker that says... get stronger in your lower body and grip
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!
Got all of these easy. Hspus with no wall too.
I didnt even realize i could do handstand push-ups. I tried it and could do 3. Boxing keeping my shoulders strong
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.
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.
I love hybrid training!
hybrid athlete.. the best
Have you ever made any “Best Groin Stretches” video? I’ve been doing your hamstring ones but can’t find any groin ones
I've always been a hybrid athlete 💪🏻🪖from the gym to the yoga room to the ballet barre
I can do all but the deadlift. Ive got a shitty knee injury so ive been out for like 2 months. Im getting close tho
Cool idea would be 1 goal for each of the 10 components of fitness
I'm 50 years old, and I can do 6 out of 7 of these goals. My big fail is the Back bridge. I need to put it in my weekly routine for 2024 .
hope to have 6 at 50. Good work man
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.
😆 - 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!
sounds like you got a good portion of them checked off already :)
@@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!
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!
hook grip is something else
meant mixed grip my bad
Thank you and very interesting. I was wondering though is this your personal opinion or where did you get this list from? Also, there's no age range mentioned. Should a 60 year old be able to do all of those?
Yes this is a personal list we came up with and like I state at the end of the video... there's room for interpretation. You could never do a deadlift in your life and be an incredible athlete. these are all just markers to play on different abilities of the body. Some fun goals to work towards if you find them interesting and beneficial. Age will no doubt play a role but obviously that's up to you to determine
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.
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
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.
easy all and more : )
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'.
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
@@KingMikolaj Okay. I guess I don't really care that much.
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?
@@shonthelawn20min 5k is not advanced, any teenage general fit kid should be able to do this without really training for it.
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!
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?
I love this channel! I been watching Josh since about 2019 and have seen lots of growth in my movement and flexibilty. But ima be honest...i aint jumpin on no box, that sh** looks scary😂. I know, im a chicken.
haha you can always vertical jump with no box.Try reaching the ceiling instead
@@Strengthside now that i can def do:) thankx
"i started taking seed about 6 months ago" 🤣🤣
We need a Complete Athlete training program! 🙌
we'll do that soon :)
@@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
@@StrengthsideAwesome, thanks!
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.
These are definitely biased towards men
handstand i cant do and i cant jump that high anymore. I think i could to the 5k id just be sore for a week
The question is: How to combine all these types of training in the weekly routine?
Nice transition of the Monkey Bar Clip. You know what I mean.
The HeSPU goes way beyond the other goals, that takes forever to develop strength wise.
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
I can do all 7. Thanks for the video!
nice work man!
How much do you bench though?
What about knak 2?
I need to train more. I am grateful that I can lift half my bodywieght, but to be able to lift my own weight is a goal. My current running pace is a disgrace. Something like 15 min Mile, even after 5 months of cardio 3 times a week.
you would be able to make a great flexibility x mobility x strength program from wrestlers
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.
Interesting point there and I may have to agree. If anything it's our own biases towards strength.
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.
If you can deadlift 400lbs, thats really solid