Alec Enkiri's program is actually what made Captain America.
@stevegeorge68803 жыл бұрын
The super serum was that there was no super serum. The power was within Cap all along, and Alec unlocked it.
@JoeyCentral3 жыл бұрын
Don’t forget the serum that he sneaks into his clients’ coffee in the morning to make them genetically gifted!
@VACatholic3 жыл бұрын
Was awesome to see you in Alan's video. For the people coming over from that vid, Alec is completely legit, enjoy your time here.
@arjunvinayak09163 жыл бұрын
Whose video
@valentin84743 жыл бұрын
@@arjunvinayak0916 alan thrall
@schmidt25383 жыл бұрын
Link?
@JoeyCentral3 жыл бұрын
@@valentin8474 well we know it definitely wasn’t Alan Robert’s 😂😂
@EnkiriElite3 жыл бұрын
If you like this style of program then be sure to grab a copy of my Ultimate Performance Manual! It has a similar feel, but many more options for how to set things up and you'll get a lot more mileage out of it. I hope you enjoy the video! www.enkirielitefitness.com/templates
@MastodonMonkey3 жыл бұрын
I always imagine Alec ripping the bass when the intro plays.
@armandoruiz62243 жыл бұрын
AthleanX fanboys: athleanx is the best because he gives away FREE programs in his videos Also AthleanX: 10x10 squats using 70-80% of 1RM & recycled bicep videos Alec Enkiri: heres a real program that'll make you train like an athlete! Thanks for the program btw! I loved the home program you released last year due to the pandemic, so i cant wait to try this soon!
@EnkiriElite3 жыл бұрын
Thanks Armando!
@josephgardner66673 жыл бұрын
Wait how do you not have at least half a million subs? I never looked at your sub count I just assumed based on how great your content is!
@theastuteangler3 жыл бұрын
People dont like truth. They like pablum. Alec comes across as a bit of an asshole, which is fine by me and right up my alley, but the masses like the spoonfed babyfood approach.
@alexwright59543 жыл бұрын
Unfortunately that’s not how the fitness industry works
@ghfjfghjasdfasdf3 жыл бұрын
Joseph, Most folks like being coddled. This channel is not for them.
@lalithrockz3 жыл бұрын
@@ghfjfghjasdfasdf all the challenges, natty or nots zzzzzzzz
@manfrominternet3 жыл бұрын
have to say, this is gold. i am a mma fighter and today i was so annoyd with my current strength and conditioning workouts. this was at the perfect time. need to scale the volume a little since im training muay thai, grappling etc in the evning, but this is just what i needed today. thanks a lot Enkiri.
@charliebroussard85053 жыл бұрын
This is literally better than any Athlean X program, especially for athletes. I’ve bought one before, and this absolutely blows it out of the water.
@everythingfantasycurtains8493 жыл бұрын
hahahaha good one. what program did you get if i may ask?
@charliebroussard85053 жыл бұрын
@@everythingfantasycurtains849 AX-1
@everythingfantasycurtains8493 жыл бұрын
@@charliebroussard8505 oh right so you did his beginner program which was designed to be done at home with limited equipment. not his other programs which actually have 90% of the exercises alec is showcasing :S
@charliebroussard85053 жыл бұрын
@@everythingfantasycurtains849 That’s literally not true bruh it’s advertised for athletes to use also and it was still crap. So you’re suggesting I should spend another $200 bucks or so on another program in hopes of it being better right? Gtfoh child your boy Jeff isn’t a real strength coach
@everythingfantasycurtains8493 жыл бұрын
@@charliebroussard8505 lmao do you ever think before you write. firstly how can you claim this program is better than any of jeffs programs when youve only done 1 XD. secondly his programs are 99 dollars not 200 :). thirdly idek why youre calling me a child when youre the one swearing and saying bruh XD.
@bossmode3363 жыл бұрын
Thank you for continuing to incorporate the Alan Robert's memes. We all appreciate it, lol.
@countrystrength47013 жыл бұрын
Dude makes one cameo in an Alan Thrall video and now he stole his catch phrase. "For the face pull, IT DOESNT REALLY MATTER" Great video man, I'll be implementing this in my training for sure.
@EnkiriElite3 жыл бұрын
Let me know how it goes man!
@ghfjfghjasdfasdf3 жыл бұрын
@ 1:10ish Those folks were thinking, as you ran by.... “There he goes.... one of Gods old prototypes, too weird to live, too rare to die.”
@510hops63 жыл бұрын
You inspired me to train like an athlete again. Currently working, deads, back squats, sled pushes, hill sprints, weighted jumps, chinups, dips, ohp, db bench, db incline, wide pullups, and some rotator cuff/rear delt work EDIT: Forhot to include trapbar carries here
@mragowo3 жыл бұрын
The quality and effectiveness of your content has taught me more in a year than content from several years of combined "gurus" in the fitness industry.
@landerhendrickx35223 жыл бұрын
Thanks for putting in the work, Alec!
@arnbassbaritone3 жыл бұрын
Amazing program. Love the mix of movements and how it covers all aspects.
@declan85772 жыл бұрын
You should write a book on programming for the hybrid athlete, I'd definitely buy it
@mickeychan22233 жыл бұрын
Thank you for giving out free !!! Theres not much channel talking about performance based training like you!!
@user-wk4he6ky8k6 ай бұрын
I live for the Alan Roberts cameos
@bensomes76623 жыл бұрын
Currently running your free intermediate training template but bought your Ultimate Performance training manual to support the channel and to slowly implement some more advanced training methods over time. Thanks so much Alec!
@johnoneil34693 ай бұрын
I’m glad to see someone helping out the people the only thing I would like is percentages and rpe scales for a better understanding thank you for what you have provided it is very appreciated
@xGatorchomp28x Жыл бұрын
I grew up as a competitive swimmer, so I may do a program like this with Swim Sprints 😊😊 Thanks!!
@xGatorchomp28x Жыл бұрын
And I could do lower intensity swimming on the other days! Great program and philosophy! 😊
@networkthrift91632 жыл бұрын
At the very end when you are hooping I noticed the righty layup after 2 sweet lefty jumpers!
@daddyguy293 жыл бұрын
There’s so much explosiveness in this video I got PTSD
@batataandshawarmalover6 ай бұрын
One of the best videos you've ever made.
@gerardocampos99233 жыл бұрын
Excellent ! Thank you very much Alec. This does not only look as a great workout but also seems really fun. Will give it a try soon!
@whitefang97583 жыл бұрын
Thanks a lot,really gonna study this video hard as someone with a more hybrid athlete mindset myself.
@boxman_ninja08193 жыл бұрын
Finally man. Can't wait to watch.
@basedabdu86533 жыл бұрын
The thumbnail and title almost gave me an aneurysm lol
@tigahstyle3 жыл бұрын
This is gold. Thank you!
@chadsacrey62743 жыл бұрын
Looks like a awesome program. Might give it a shot when I finish up current program
@landerhendrickx35223 жыл бұрын
Anyone who can adhere to 4 or 5 sessions like this with a bunch of compound work is a hard worker in my eyes.
@lucamaltempo7233 жыл бұрын
As always, you are the best
@gjmcff11563 жыл бұрын
Thank you so much, been trying to be more athletic.
@fartfacestudios3 жыл бұрын
Wow this program seems like a blast to run. I may have to give this a try at some point
@formularainbow3 жыл бұрын
AAAAHHHHHHH SUPER FOOKIN EXCITED MATE 😭😭😭😭❤❤❤❤
@yushy58163 жыл бұрын
insane! appreciate all the info.
@zoranagavrilovic9403 Жыл бұрын
I've become really really interested in this program
@OnlySamsFitness3 жыл бұрын
This is exactly what I needed rn😍
@nicolasklug23113 жыл бұрын
Solid ass content as usual Alec, keep them coming !
@tahakhallouf76353 жыл бұрын
Now that's exactly how you "train like an athlete" 💪🏽 this is why i love your channel, gold content 👌
@mightyjoeyoung10003 жыл бұрын
Good video, program looks fun!
@jesuspernia80318 ай бұрын
Definitely gonna try to stick to this. I’m in the army training for special forces and I’m trying to get some work in on my own besides what we do. There’s gonna be times we’re gonna be explosive, strong, and carry objects for long periods of time. I got the running covered from what we do in the morning, but this is great for strength training. Also since it’s only 4 days, I’ll get the necessary recovery time, because I’ll need that recovery time for sure lol.
@sahildahima78163 жыл бұрын
Thank you!🙇🏻♂️
@q90203 жыл бұрын
You're a G for this one broski
@AbsolutelyNerdy3 жыл бұрын
0:48 is usually how I walk after legs, not dips
@salmanseconomics3 жыл бұрын
Hey alec. We need some tutorials on explosive movements like box jump, broad jump,sprints etc. There are a few on the internet but they don't feel like comprehensive. Can you make some for us?
@HeadiHD2 жыл бұрын
There's only 2 things I'm wondering about: - Why no conventional Deadlifts? Is it because they are too taxing on the body to do all the other stuff? - Why is the Squat Volume limited to 1 top set of 5 once per week? Isnt that way too low?
@EnkiriElite2 жыл бұрын
Yes, the recovery deficit they create is part of it. The other pat of it is that I don't believe they contribute to the goal of "generalized fitness" (where movement capacity is a big part of that) as effectively as hinging movements do, where the focus is on getting a big stretch through the hamstrings and actually utilizing the eccentric phase. Regarding the squats, it depends. Is your goal to maximize your squatting strength? Them yes, the volume is too low. Is your goal to maximize your overall fitness and build a bit of leg strength/muscle in the process? Then the volume there is probably just fine. If you the goals of the program are not in line with your personal fitness goals then you will be disappointed with the results if you chose to run it.
@piyushdwivedi71953 жыл бұрын
Now this is what training like an athlete is!
@SirWetBiscuit3 жыл бұрын
How nice of a fitness KZfaqr to not assume every one of their viewers is an absolute fitness peasant incapable of performing such as themselves.
@jordanl87333 жыл бұрын
I appreciate this a lot
@wezedwards2343 жыл бұрын
I'd love to see a D1 football athlete work through this programme, perhaps in preparation for a combine 💪
@blackphoenix89323 жыл бұрын
Would it be OK if I added German Volume Training with 95% of my 1RM for squats on the *"Lower 1"* day? It won't take me long as I'll only be taking a 15 second rest period between sets.
@EnkiriElite3 жыл бұрын
As long as you exhale fully prior to every rep then it should be fine.
@michaelzepernick45753 жыл бұрын
If you do 95% of your 1 RM in fake plates like Jeff does I don’t see the issue
@blackphoenix89323 жыл бұрын
@@EnkiriElite Quality.
@spiritual_hypertrophy3 жыл бұрын
Alec is pretty much my favorite athlete of all time XD
@bennyleeofcharlotte3 жыл бұрын
never seen a program like this before, interesting
@lordcookie87443 жыл бұрын
Thanks a lot for the awesome plan brother! I was just wondering: When you write A1 and A2 in the very first session for example, do you mean that the two exercises should be supersettet with each other or just like: Perform A1, then pause, then A2, pause again, then A1 again (and that as often as it's written in the plan; at 4:43 it's 5 and 4 sets)? Or is A2 an alternative for A1? I really want to do the plan so it would be awesome if I could get an answer from the man himself!
@EnkiriElite3 жыл бұрын
The exercises should be alternated with full rest in between each one. So you perform A1, rest, perform A2, rest, perform A1, rest, etc etc
@lordcookie87443 жыл бұрын
@@EnkiriElite Thank you for the answer man! Have a good one
@Locogames162 жыл бұрын
@@EnkiriElite Ive recently started following this program not to long ago and thought you were supposed to do the A1 and A2 exercises completely separate not alternating one set by one set after resting with the prescribed time. Will this impact my experience in a major way?
@mihailmilev99092 жыл бұрын
@@Locogames16 I hope u get ur comment answered, I wanna know too.
@mihailmilev99092 жыл бұрын
@@Locogames16 someone tag me if it does!
@HOPE-kw5ui3 ай бұрын
How this only has 39k views offends me!
@EnkiriElite3 ай бұрын
me too!!!
@monissiddiqui65592 жыл бұрын
You should do a collab with the bioneer! Both of you follow similar training philosophies.
@batataandshawarmalover6 ай бұрын
Bioneer is a "science functional brah!". Not even in the same league as Alec.
@jabari89503 жыл бұрын
Are those old videos or did you finally find a track to sprint on ? Great Program Btw
@EnkiriElite3 жыл бұрын
I did find a track, unfortunately it's not a very good one. But I'm going to make do for now!
@helphowdoinputusername35713 жыл бұрын
Great video Alec!! Thank you so much man this is exactly what I was looking for. 🙏 Always wanted to add some movement and athleticism to my training but just didn't know how. So I ended up just adding a random sprint and jump day in the week in the past. Luckily, I wasn't stüpīd and actually had the foresight to go easy at first. Saved myself alot of pain. Since you say this isn't for beginners, and I consider myself a beginner for both strength and athletic training, would you recommend that I do the athletic parts on their own session separate from strength training? Of course I'll still take your recommendation and do it slowly to acclimate my body. But currently, I'm still making linear progress week to week and don't think changing my strength program before milking out my linear progression would be too smart.
@EnkiriElite3 жыл бұрын
You don't need to separate it..you could just keep running your current lifting program as is and add in some of the running and jumping work. Or you could do it separately if it wasn't inconvenient for you. That would allow for some extra recovery in between.
@samualpepys90683 жыл бұрын
If you didn't know how to add athletic movements into your program you must be an absolute Muppet. There so many athlete training channels on YT
@helphowdoinputusername35713 жыл бұрын
@@EnkiriElite Yeah I'll definitely do that. Thanks!
@iandozier833 жыл бұрын
All good stuff
@rafaelnacha1788 Жыл бұрын
this is similar to my program, a great information for free, damn
@jovianurbina13113 жыл бұрын
Thank you so much for this. Can i do this if i work a labour intensive job. Should i scale down the volume and frequency maybe less sets.
@strengthrelated12053 жыл бұрын
I will maybe run this program for about 6-8 weeks but I will struggle with my lack of equipment since I training in my home gym that only has a bar, plates and squat rack
@camerondelgado42633 жыл бұрын
I have a question for you regarding training for a 1.5 mile run (PT test). I've heard conflicting views about how to train for short-mid distance runs like that. Some people (usually running-oriented athletes) suggest that tons of easy mileage is the way to go, but recently I watched a video by Alan thrall in which he suggested running relatively low mileage (around 1.5 miles), high intensity sessions with a frequency of 3x a week. Does specificity take precedence? Do you think it's necessary to run lots of long, slow, weekly mileage in order to significantly reduce a 1.5 mile run time, or would fast (goal pace or faster) mileage be the most important factor? Thanks Alec!
@EnkiriElite3 жыл бұрын
If the gosl is maximizing the lunges term result first and foremost you should work on building your power up...so power cleans, high pulls, push presses, etc are going to be your best friend. Assuming you are doing that I would then incorporate a mix of running work. The distance guys tell you to log a million miles a week because building an aerobic base is all they know. You do need that, but you dont need an insane aerobic base to run 1-2 miles. So I would incorporate one run per week like that, slow and long. I would also do another day of intervals slightly above goal pace but shorter than goal distance, with incomplete rest periods in between. Lastly, I would incorporate one day of running the actual distance at a pace appropriate with your current level. As your fitness increases the pace here can increase as well. It's kind of like light, medium, heavy days in lifting.
@camerondelgado42633 жыл бұрын
@@EnkiriElite Sounds good! Thanks for the thorough response.
@astroman05002 жыл бұрын
Alec, since I'm more like a 4 training sessions a week kinda guy, thats also kind of transitioning between a novice to an intermediate phase when it comes to my training experience, what would you reccomend: should I exchange one of the upper body sessions with the sprinting session? Or a leg session for a sprinting session?
@Lam09goat3 ай бұрын
I love the program, but how do you rest for c1 (strict ohp) and c2 (pulldown or rack chins)? They are supersets but each exercise has different rest times. Do i do one set of c1, rest 2-3 min, then do 1 set of c2, then rest 1-2 min, then repeat?
@AbsolutelyNerdy3 жыл бұрын
1:21 couple prolly thought you just stole a purse lmao
@leinekenugelvondoofenfocke10023 жыл бұрын
Hey bro, I tried that Lu raise, but I decided to train it as a max effort lift. Now my shoulders are fucked up, you will be hearing from my attorney... Lol Jk Bro its working my shoulders feel better. I have to get some of the volume at work without weights though. I just tighten up the opposing muscles for resistance. I know that probably isn't optimal, but it's fucking working and nothing else has. Thanks bro.
@tomashorst95443 жыл бұрын
Although I have to say this is one of the better programs I've seen, please don't resort to stupid titles like this. It's not necessary for exposure and the program is only the "BEST" for anyone who has the exact same goals and/or preferences as you.
@EnkiriElite3 жыл бұрын
It was sarcasm
@8gigs1111 ай бұрын
Hey, great program! I really enjoy running, but kinda rusty cuz of how busy I was preparing for college. I'm more of a beginner to the gym (2 months in, but did calisthenics for a few years in my gymnastics team back in my school), and as you highlighted in the video, this is a more intermediate routine. I used to do cross country and part of the track and field team for my school for 3 years 5 years ago, albeit not as competitive but did some competitions in my country for both teams. Is it fine if I follow this program or do I start with a more bodybuilding oriented program with a day of sprinting before I start implementing the rest of the routine?
@batataandshawarmalover6 ай бұрын
You can run this program. Just do 3x5 on the Squat day and add 5-10lbs each week, instead of the heavy 1x5 he suggests.
@jmcantila91043 жыл бұрын
kind of reminds me of Ross Enamait's stuff
@pedroariana83743 жыл бұрын
can I still do the conventionall deadlift or sumo in this program?
@calebrichards10773 жыл бұрын
Hey Alec, would it be okay to have 1 heavy set before the hinge work on lower day 2? 1 heavy set like Conventional dead’s then 3 sets 8-10 RDL or Good Mornings?
@SaifAli-yk1vk2 жыл бұрын
Do you think the trap bar deadlift is great for an explosive movement or acceptable.
@corwinchung46532 жыл бұрын
For the session 1(lower), especially for the squats, what do you mean by auto regulating to heavy sets of 5?
@GringoNinja8452 жыл бұрын
Any way to fit in a heavy pull on one of the lower body days, maybe by replacing the heavy squat with a deadlift?
@favvrek3 жыл бұрын
What are your thoughts on mobility programs? I mean, for beginners and intermediates.
@user-jd8uy9uj7i7 ай бұрын
If i’m runner and make 5 runs in zone 2 per week can will i benefit from this program if i remove sprint day?
@jawan54163 жыл бұрын
Could I run this as a full body split? Like starting with a upper Explosive and then moving to squats and so on? Basically asking if the upper lower split is intentional or just preference...
@whatsupdude3 жыл бұрын
Sorry if I missed it. But what do you recommend on our working set weight?
@SonGoku-ep4wj3 жыл бұрын
I'm a hybrid now from ben 10 thanks
@theastuteangler3 жыл бұрын
8:26 taking the “bend the bar with your hands” queue a bit too far there bro. I knew you were strong, but didnt know you were THAT strong.
@nikolaspajic80743 жыл бұрын
Do you think that is enough volume when it comes to hypertrophy/strength work for lower body. When I first started doing some explosive work I tuned down my squats to 2x5 heavy sets and some hip hinge work? And my squat started dropping significantly.
@georgedj49373 жыл бұрын
Did you lose weight?
@MrRazmut3 жыл бұрын
2x5 heavy sets sounds to me more like something you would program for deadlifts. In my opinion squats need a bit more volume if you want your numbers to go up. Have you tried bumping that 2x5 up to maybe 3x5 or 3x6 or a 3x5-8 range? That might do it
@inigoxd3 жыл бұрын
I have a question Enkiri, what is your standard set range for weekly volume/sets per week assuming they are in the 7-10 RPE range?
@bengorohagrid859 Жыл бұрын
If i wanted to add trap bar deads where would i put them? Im HEMA athlete, which is basically swordfighting, i find the trap bar to help explosivness in my thrusts
@patrickjulius73523 жыл бұрын
all those heavy dips and heavy OHP, just a matter of time till your shoulders can't handle it anymore.
@EnkiriElite3 жыл бұрын
And this is based on.....? Your N=1 study if I had to guess.
@patrickjulius73523 жыл бұрын
@@EnkiriElite guys that have done it for longer than you and trained many, many more people, from athletes to aging lifters. Matt Wenning. Joe DeFranco. Jay Ferruggia. Eric Cressey. Mike Boyle. Dave Tate. All those dudes warn about heavy OHP for long haul.
@EnkiriElite3 жыл бұрын
@@patrickjulius7352 ohhh yeah, and none of those guys have done any other exercises that work the shoulders over the course of their careers. I forgot about that part. You must be right then!
@EnkiriElite3 жыл бұрын
@@patrickjulius7352 Cressey, tate, and defranco all fucked up their shoulders benching btw.
@patrickjulius73523 жыл бұрын
@@EnkiriElite fair enough I think it’s more complicated than that. Add Brett Contreras and mike Boyle to that list. All of them think benching risks are more easily mitigated than OHP risks. You’re obviously a beast. Best of luck to staying injury free long term.
@jennys19833 жыл бұрын
I’d like to be a hybrid of a rhythmic gymnast and a power lifter, what do?
@DC93p3 жыл бұрын
Would quads not get enough muscle work here potentially? It’s just a ramp to a heavy set of 5 - not much rep work.
@ermac44443 жыл бұрын
What does hybrid athlete mean? And also would this be good for fighters and combat sports athletes?
@DanielDimov3583 жыл бұрын
Do you have a tutorial on the DB snatch?
@Repienk2 жыл бұрын
What if people are just looking to add exercises to there current program for athletics
@neversate3 жыл бұрын
Brian Alshrue where are you?
@djarell93 жыл бұрын
Alternative for the Dips?
@alexdeveroe99383 жыл бұрын
What kind of skids pads is he using on the prowler?
@cerhfhrow41223 жыл бұрын
What rpe should be used?
@diegodiego95933 жыл бұрын
hi Alec, would I be a worse athlete if I ditch Bench pressing in favor of pressing and dip work?
@diegodiego95933 жыл бұрын
Im a late beginner concerning lifting history
@aavila12063 жыл бұрын
IMO yes, I think because the bench produces more overall power by using more upper muscle and is easier to overload your upperbody with than either of the other 2 you mentioned. But of course that is up to your goals. Even knowing that I still press heavy and dip heavy over bench. I’m curious to see Alec’s opinion as well.
@EnkiriElite3 жыл бұрын
I think the bench press provides a base of raw upper body strength that can be useful for improving the weighted Dip and ohp. Even if those other exercises are your main goal, you should use the bench press as an accessory to support them. Your results will be better in the long run.
@diegodiego95933 жыл бұрын
@@EnkiriElite thx Alex, remember to breath out before a squat like a real athlete 😂💪
@ghfjfghjasdfasdf3 жыл бұрын
What happens if I want to do Sprints (ala Session 3), 3x/week.... how does one program that in conjunction with “leg days”?
@EnkiriElite3 жыл бұрын
Sprint before you do the leg work and reduce the total volume of leg exercises .
@ghfjfghjasdfasdf3 жыл бұрын
So on a Leg day, I can get my sprints done in the morning “cardio” sessiom and then later that day, have the normal leg session with resistance training?.... Ok, I’ll try that when I get around to doing some cardio. Thanks!
@danielj65592 жыл бұрын
Hey Enkiri! i se you like to do like high inentisty before your main strength work. Why is that? Cheers!
@EnkiriElite2 жыл бұрын
By "high intensity" do you mean power/explosive work? The reason for that is because the body is at its freshest during that time and power development is contingent on being able to perform at a maximal level.
@LordLegender3 жыл бұрын
What would you suggest as a replacement for the weighted dip if someone has difficulty with that exercise?
@EnkiriElite3 жыл бұрын
Any horizontal press or push up
@jsmith1082 жыл бұрын
What do you recommend for more of a beginner looking to be a hybrid athlete? I couldn't find a video from search
@EnkiriElite2 жыл бұрын
It's not really a beginner approach, imo. I would use a traditional beginner program and then I would pepper in a few things like sprints, and carries, and sled work. And then as you progress I would add in more of that stuff. It would be like a "light" version of this.