Thank you Phil, exactly what I was looking for, I made an MMA style training program, and power endurance was the missing piece of the puzzle. I took note of this circuit and another one you suggested in a different video. My program is complete now, it's time to put in the work now. Thank you for putting these free videos out so those who cannot buy packs can get the information from a professional like you and train. It means a lot❤
Great work out. I did this on Monday as part of my warm up before I went to hit the heavy bag. Changed it up a bit tho because I did the 4 exercises back to back EMOM for 5mins to make it more challenging. It had me steaming.
@@ramzibounar8847 It was part of my warm up not the full warm up. I always start with a basic warm up (for example jump rope exercises or running at an easy pace) followed by some dynamic (stretch) exercises. I never go all out without a proper warm up.
can you explain wht u mean by tht exactly? u mean u did 10 KB swings, 5 plyo pushups, 5 jump pullups and 5 jump squats, for every minute for 5 minutes?
Thank you sir! I've been doing this workout regularly for about a year now and it has improved my endurance and explosiveness greatly. I recently moved to a new place though and can't install a pull up bar there. Do you have an alternative to the last exercise that doesn't involve the bar?
No. You perform 5 or 10 reps of the exercise and then rest (or shadow box ) for what remains of the minute and then repeat when the next minute starts. So for each exercise you will perform up to say 10-15 seconds work, 45-50 seconds rest x 5. You then move to the next exercise resulting in a total of 20 minutes work for 4 exercises. The idea is to perform explosive movements and then repeat them with controlled rest to create an endurance effect.
Phil, First thank you for all your videos and information. Has helped me greatly. Second, is there an alternative for the Jump Pull Ups? I live in a small space that doesn't have the clearance for a high mounted bar.
Hi Mr. Daru, I was just tyring to purchase the kettlebell program in you store and it seems the 50% discount has gone. Could you please make it available or when will the next discount event be?🙏
Whats the point of explosive pull ups? It seems like it’s essentially removing the hardest part of the pull up and it’s just a eccentric pull up? I don’t see the point.
That’s tough to say since it’s going to depend on training schedule. You can throw this in at the end of a dynamic or max effort day of lifting. If we’re talking combat sports it can be done on a day that your not lifting inside of camp.
Im bit confused, i start with a kettelbell 10 reps then Shadow boxing for rest time of the minute and then back to kettel or move to second exercise. I would be very grateful if someone explain that to me.
You complete 5 rounds of each exercise before moving to the next. So as you say 10 kettlebell reps + (active) rest for 1 minute x 5 rounds then move to next exercise. As a variation you could try moving to the next exercise every minute and repeat every 5 minutes so that you do the same amount of work in 20 minutes and see what effect you get.
Do you recommend nasal breathing for everything? I tried it when jogging and couldnt run like that for long.. Is it because im too used to breathing through the mouse when running ?
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I am in Cuba now, planning to move to USA when there for sure get deeper into te wos
Thank you Phil, exactly what I was looking for, I made an MMA style training program, and power endurance was the missing piece of the puzzle. I took note of this circuit and another one you suggested in a different video. My program is complete now, it's time to put in the work now. Thank you for putting these free videos out so those who cannot buy packs can get the information from a professional like you and train. It means a lot❤
Thanks for all you hard work Phil and thanks for always listening to the community
Love it. Simple and effective. No gimmick, fluff exercises.
awesome .. i hope we see more of this programmes in the future 🔥🔥🔥
Will try this tomorrow to finish the week strong. Appreciate all this
quality content over the years!
Love it can’t wait to use it. Please keep doing what you’re doing!
Tnx man💪💪💪
Always great stuff bro
Thanks from France
Great work out. I did this on Monday as part of my warm up before I went to hit the heavy bag. Changed it up a bit tho because I did the 4 exercises back to back EMOM for 5mins to make it more challenging. It had me steaming.
Bro this is a workout not a warm up
It's not a warm up ! How you warmup with intense exercices ?
@@ramzibounar8847 It was part of my warm up not the full warm up. I always start with a basic warm up (for example jump rope exercises or running at an easy pace) followed by some dynamic (stretch) exercises. I never go all out without a proper warm up.
can you explain wht u mean by tht exactly? u mean u did 10 KB swings, 5 plyo pushups, 5 jump pullups and 5 jump squats, for every minute for 5 minutes?
@@aayanahmad1001 Yes that's how I did it.
Thank you sir! I've been doing this workout regularly for about a year now and it has improved my endurance and explosiveness greatly. I recently moved to a new place though and can't install a pull up bar there. Do you have an alternative to the last exercise that doesn't involve the bar?
Great stuff as always! Definitely had the heart rate maxed out! 🤙🏻
Yeah 🔥🔥🔥🔥
I'll do it for sure thanks a lot
I need to train with this guy for 3 months lol
I Started My Warm Up To This With A House Reno 😃
It’s a good workout. I used it at the end of my lifting session and I was doing ok until the jumping pull-ups they were killer.
Просто замечательная программа!
OH BABY😮💨🔥
This program so good for boxing 👏👏👏
THANKS
Love your videos
Thank you for sharing this. What a fucking world this is.
0:12
Great training !
Hey coach , could I put this at the back end of a max effort day ? Great content looking forward to trying it out 👊
Yes you could
Question: what does it mean: every minute on the minute? is it minute workout and minute rest for 5 minutes?
No. You perform 5 or 10 reps of the exercise and then rest (or shadow box ) for what remains of the minute and then repeat when the next minute starts.
So for each exercise you will perform up to say 10-15 seconds work, 45-50 seconds rest x 5.
You then move to the next exercise resulting in a total of 20 minutes work for 4 exercises.
The idea is to perform explosive movements and then repeat them with controlled rest to create an endurance effect.
@@petermercadante630 now it's all clear. Thank you 👍
I dont have a heavy kettlebell. Any substitute? Thx
Could this be added at the end of a strength training session?
How do you do 10 reps of kettlebell swings for 5 minutes?
Awesome!!! Osu
Phil,
First thank you for all your videos and information. Has helped me greatly. Second, is there an alternative for the Jump Pull Ups? I live in a small space that doesn't have the clearance for a high mounted bar.
How long are you suppose to shadow box?
Hi Mr. Daru, I was just tyring to purchase the kettlebell program in you store and it seems the 50% discount has gone. Could you please make it available or when will the next discount event be?🙏
Am I able to do this after strength training ??
1:15
Whats the point of explosive pull ups? It seems like it’s essentially removing the hardest part of the pull up and it’s just a eccentric pull up? I don’t see the point.
HI Phil,
When would you reccomend fitting this in, to avoid interference with other work the athlete might be doing?
That’s tough to say since it’s going to depend on training schedule. You can throw this in at the end of a dynamic or max effort day of lifting. If we’re talking combat sports it can be done on a day that your not lifting inside of camp.
I dont get it, do you do 10 reps or do you do the exercise for 5 min straight??
Im bit confused, i start with a kettelbell 10 reps then Shadow boxing for rest time of the minute and then back to kettel or move to second exercise. I would be very grateful if someone explain that to me.
You complete 5 rounds of each exercise before moving to the next. So as you say 10 kettlebell reps + (active) rest for 1 minute x 5 rounds then move to next exercise.
As a variation you could try moving to the next exercise every minute and repeat every 5 minutes so that you do the same amount of work in 20 minutes and see what effect you get.
@@petermercadante630 thank you, i wish you well
It means that i do 5 reps every minute and after that shadow box and back to do another 5 reps, and do that for 5 minutes?
Yes
Does EMOM mean that you only do the set amount of reps per minute? And then restart once it reaches the next minute?
Yes
Basically do a variety of plyometrics for 20 minutes
Kettlebell swings wouldn’t be considered plyo’s bud
Do you recommend nasal breathing for everything?
I tried it when jogging and couldnt run like that for long..
Is it because im too used to breathing through the mouse when running ?
You want to diaphragmatically breath and inhaling through the nose will help with that
an Arabic proverb that says whoever can't become a man can become one with a tattoo
“Improvement on oxygen production”. Lol.
HAHAHA...I caught that too!
For God so loved the world that he gave his one and only Son, that whoever believes in him shall not perish but have eternal life John 3 16
What a great video. I gonna break this down in a video! I hope you will like it. + 1 sub ❤❤❤
❤❤
🇷🇺💪
Thank you 🙏