Assault Bike Tips and Tricks for Efficiency and Power

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4 жыл бұрын

Get more power when it counts with these tips and tricks for how to set up your Assault Bike. Then practice your efficiency with a 30:30 work:rest workout to build your capacity and learn what works best for you.
In Revival Strength Individual Design programs, we often test our clients on the Assault Bike during their initial assessments, then incorporate aerobic progressions into their training at the right level for their ability. This keeps clients engaged and hooked on seeing their progress every week.
In our Aerobic Bodybuilder program, we also mix aerobic progressions with fun strength sessions that you can put together into one workout or spread our throughout the day or week. Hit up these links for more information!
revival-strength.com/request-... - see what Individual Design can do for you
revival-strength.com/aerobic-... - 8 weeks of aerobic progressions + strength
revival-strength.com/free/ - Sign up for our email list for free training every week!

Пікірлер: 91

@thebettermanproject 2 жыл бұрын

This was super helpful! Made the adjustments and cracked 500 watts. Thank you!

@darrenmcdonald6182 Жыл бұрын

Yes 🙌 I have been inefficient and dreading this bike each session. Too far back with the seat coupled with the seat high. Time to go 👊

@LumiFunk 3 жыл бұрын

Great advice! Just tried the new set up and I feel better on the bike! 🤙🤙

@marcusfilly 2 жыл бұрын

Awesome glad I could help.

@DV-vl2ki 3 жыл бұрын

Great helpful video Marcus, thanks

@marcusfilly 3 жыл бұрын

Happy to help out

@heartandhymn 3 жыл бұрын

Some really helpful tips here but I wish the camera was panned out so that I could see what you were pointing at as you talked.

@marcusfilly 3 жыл бұрын

We have improved our videos since. This was quite old. Thanks for the feedback

@Froggywithjusteyes 2 жыл бұрын

Good tips!! Especially encouraging playing around w position!

@marcusfilly 2 жыл бұрын

Glad it was helpful!

@boblol870 2 жыл бұрын

Great video! Very informative, i wish the camera was static though so we could see what your pointed at on the machine whilst your talking! 🤘🏼🤘🏼

@whyooter1 3 ай бұрын

I am 6’2”. Have always rode 7 on height and all the way back. I love 10 min max cal tests and do them regularly. Can’t wait to lift seat to 10 and forward some and test this weekend. See if I can finally break 200.🤙

@JazzOCRAthlete 4 жыл бұрын

Yes, real nice advice. Definitely will give it a whirl

@kristopherjones7466 3 жыл бұрын

this is awesome. very clear and helpful. appreciate it. now it’s on

@marcusfilly 2 жыл бұрын

Glad it helped!

@JT-fn4eu 3 жыл бұрын

Spot on mate good advice

@marcusfilly 3 жыл бұрын

Really glad it helps

@greentrader6905 3 ай бұрын

Thank you man!

@marcusfilly 3 ай бұрын

Happy to help!

@albertmorales5975 2 жыл бұрын

Dope tips. 🙏🏽

@marcusfilly 2 жыл бұрын

Appreciate it!

@natashafaye1212 11 ай бұрын

Thank you so much ❤

@marcusfilly 11 ай бұрын

Any time!

@fahada1921 Жыл бұрын

Thanks

@kennethkoon363 2 жыл бұрын

Marcus I am 24 days post hospital after 10 days COVID double pneumonia at 58. After 7 days at home I got back on my blitz bike. Was only able to do 1.1 miles took me 5 min that was Dec 7. Been working a little bit every day. Yesterday, Dec 23 I was at 5 miles in 19:24. Before doing today's ride I watched this video and made the recommended adjustments. Bottom line I knocked 10% off my time for 5 mile ride and got it done in 17:38 at an average 17 MPH pace. My best so far. Thanks. I am now a subscriber and look forward to more tips.

@marcusfilly 2 жыл бұрын

Wow. Hell yeah brotha!

@bingerslaroo2249 3 жыл бұрын

Very helpful, did the 30/30 x 20 workout and my pedal stroke was much smoother just by raising the seat a little.

@marcusfilly 3 жыл бұрын

Great to hear! glad it hleped

@bingerslaroo2249 3 жыл бұрын

@@marcusfilly it helped a lot, thank you.

@armin38822 2 жыл бұрын

Assault bike is all mental. Important part is to not over think anything. I just close my eyes and hope for the best. I know I have to get to a 5 minut mark while doing my best and that's all I do. I tell myself what's the worst thing that can happen ? If I REALLY can't go forward my body will tell me. It will shut down. But it never did. You can always do more then you think you can. For couple of months you will be dizzy once you get off the assault bike,you will even feel like you want to vomit,your knees will feel weak etc. But that goes aways after a while and all that stays is the burn.

@gadeonmusic Жыл бұрын

I'm trying to bring my time down for Deka, thanks for sharing.

@ronito0793 2 жыл бұрын

Hey loved how you covered the information, great content. It would be great to have a wider angle for showing everything you're doing in a single frame, instead of shaking the camera all over following your indications.

@marcusfilly 2 жыл бұрын

We are releasing a new video today that covers these concepts again and more. Check it out

@djlmunoz 2 жыл бұрын

what's the best position for your feet, right in the arc or more towards the front close to your fingers?

@Snappingttturtlle 4 жыл бұрын

Excellent video thanks for sharing, for the 30/30 you want us to get a pace that is slightly uncomfortable or not at all? And how often do you recommend do it? Every other day?, I want to get better at the ass bike. Thanks

@marcusfilly 4 жыл бұрын

daniel chuaire slightly uncomfortable but totally sustainable from set to set

@ChristofferEricsater 4 жыл бұрын

Do you have a video showing different workouts good to do with the assault bike!? I am into martial arts and want to increase my stamina in sparring... How best would you advice me to arrange a week of workout on this bike!? thanks for a great demo! Gonna test it out this week :)

@emoryzayn2432 3 жыл бұрын

Pro tip: watch movies on flixzone. I've been using them for watching loads of movies these days.

@kendallmatthias9931 3 жыл бұрын

@Emory Zayn Definitely, I've been using flixzone for since november myself =)

@hekmatfarok2109 4 жыл бұрын

yeah body 💪💪💪💪❤❤❤

@Thedogfather209 2 жыл бұрын

Loook at that physique, I'll do it the way you do it.

@Slowpoison530 5 ай бұрын

Gonna try this for my sprints in mma hopefully I can push hard without my ass hurting and back curving lol

@theultimatederp3288 4 жыл бұрын

I guess the seat is too high if my hips sways, right? Also. Is there any benefits to add variation by pedaling backwards and/or using a supinated grip? Or is it a waste of time and/or bad for the joints and the rotator cuff?

@marcusfilly 4 жыл бұрын

The Ultimate Derp yes If you Have Sway it is likely too high. Back pedal and supinated I think are overkill

@morenoh149 8 ай бұрын

I’ve worked my way up on the 30s on 30s off for 30 mins. Now I wonder what’s a good goal wattage for the sprints? Like what is an athletes wattage output, say for Muay Thai . I’ve been doing 350-400 watts.

@phillario9989 4 жыл бұрын

Hi marcus .. congratulations for your amazing job of informations about crossfit and functional bb .. if i can ask, what's your % in bf ?? Do u never train long&boring aerobic sessions ?

@marcusfilly 4 жыл бұрын

Phil Lario 5% thanks

@vishybreh 2 жыл бұрын

Can you change the resistance on this? I can’t tell if the one at my gym is broken bc it feels like the easiest pedal of my life or if I’m not operating it properly. The gym worker came and saw there was no resistance changer and thought it was too easy as well. It’s an HD air bike from lifetime fitness. Thoughts?

@morenoh149 8 ай бұрын

Usually if you pedal faster the resistance goes up. It’s diabolical 😂

@pcharm3711 2 жыл бұрын

I am doing 4 full body during the week already, an hour to 2 ... this assault bike is amazing but where should I add it in for the week on top of my 4 fay full body schedule?

@marcusfilly 2 жыл бұрын

maybe try adding it to your off days

@APR702 2 жыл бұрын

I used to spend 30 minutes on stairmaster to burn 250 calories when I did it in 14 minutes on this damn thing lol

@Kurio71 2 жыл бұрын

My new gym has 2x of these. I tried a 15-minute workout. Just 15s on every minute.

@marcusfilly 2 жыл бұрын

awesome!

@Lexmorningstarnz 5 ай бұрын

As a runner with an SI joint injury I’m using this bike during recovery to preserve my aerobic base, but I need to prevent hiking my hips when I’m pedalling, so I put in on the shortest setting (I’m 5’4). Do you recommend I still heighten it? What do you recommend

@marcusfilly 5 ай бұрын

Does your current bike setting allow you to bike without pain? If so, then keep it there. The ideal setting would be one where you maintain a slight bend in your knee when you're extended (not completely locked out). However, if this hurts while you are healing, keep your current setting.

@My_Buns_Have_The_Runs Жыл бұрын

If someone had a goal of muscle growth instead of performance would it be better to do the assault bike at the start or end of leg day? Theres a give & take to each but im sure one has to be more optimal for muscle growth right?

@marcusfilly Жыл бұрын

What sort of intensity are you going to use? If you are going to just keep it low intensity then I would opt for before and use this as an extension of your warm-up. If these are going to be intense intervals on the Bike then you want to space it out a couple of hours after the lifting session ideally.

@Dinariga 3 жыл бұрын

Hi, does anyone know what’s the meaning of RPE ( 6RPE, 4RPE ....) ? Thanks

@marcusfilly 3 жыл бұрын

rate of perceived exertion. usually on a scale of 0-10 with 10 being the hardest possible effort

@Dinariga 3 жыл бұрын

@@marcusfilly ah ok! thanks for this fast response Marcus. Thinking about it it a bite delicate to differentiate it. For exemple I cannot know what’s my difference between a 4RPE and a 5RPE. Honestly I can differentiate only from 2rpe 5 rpe 7 rpe and 10 rpe and still a bite tricky. Do u have any suggestions to help to get more specific or should I just go with that ? Thanks again 🙏🏼

@marcusfilly 3 жыл бұрын

This is simply a process of learning your gears RPE 2 is warm up 5 is sustainable work 7 is boarding on threshold 10 is for sprinting effort less than 20sec The in between numbers are just for your to play with and understand that this is a continuum

@Dinariga 3 жыл бұрын

@@marcusfilly Quality answer thanks a lot. Will definitely have a look into ur programs very soon 💪🏼

@aimb4ushootdbl.g659 2 жыл бұрын

Can you actually loose fat on this bike

@cmoneytheman Жыл бұрын

which is more intense these or a climber

@marcusfilly Жыл бұрын

Like any tool, it depends how hard you push your effort on each. They both can be brutal.

@cmoneytheman Жыл бұрын

@@marcusfilly so u dont know which burns more

@mikebizzleuk 4 жыл бұрын

60 seconds is enough for me on that bike. It's brutal. My trainer calls it the devil bike!

@phillario9989 4 жыл бұрын

Try the dumbells devil press !!!

@sarahgrundy2282 2 жыл бұрын

Satan's bicycle is what I've heard it called... it is brutal. I dread getting on it, which is half the problem :( I can do 10 minutes 30:30 absolute tops and it never gets any easier!

@stultorumjunior 2 жыл бұрын

Camera man!!! Please make full body show on the assault bike omg🤣🤣 so bad

@GNX157 4 жыл бұрын

I disagree with some of your advice. Moving the seat forward is fine to get over the cranks a bit, but not too much. That’s often done by time trial and tri riders. But your seat height is too high. There should be more flexion in your knee when at the bottom of the pedal stroke. You’ll be more powerful that way as well.

@marcusfilly 4 жыл бұрын

GNX157 thanks for your comment and helping raise the level of discussion. I’m just going by my personal experience as an athlete and coach and what has worked on this tool not road or mountain bikes.

@jrfty1 4 жыл бұрын

@@marcusfilly great productive response! Very mature. Thank you also for the video

@matthinsley807 2 жыл бұрын

@@marcusfilly last time I tried the assault bike I put the seat in what felt most like my mountain bike, but I'm interested to try the higher/forwards position you've suggested.

@feeltherush310 Жыл бұрын

Zlatan!

@rrandomness 2 жыл бұрын

every time i use the bike i want to die

@marcusfilly Жыл бұрын

it is a potent machine!

@rda9692 3 жыл бұрын

You are seating way too high... I think that you should discuss a little bit with a racing bike coach, he/she would provide you with some valuable input 👍🏻

@marcusfilly 3 жыл бұрын

Thank you for your comments. Racing on real bikes vs using the Assault Bike for competitive fitness are not one in the same. I've been competingon the assault bike for years and I've tried this every way possible. I know what works for me and many of my clients when it comes to producing power here on this machine.