@Strengthside I feel you should pin this comment back. Ppl would be looking for it.

I'd add kettlebell swings to the box jump.

💪🏽

I think it was plato.

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!

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 😜

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 KZfaq 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 🇺🇸

thanks! Hard to encapsulate everything. There's things to be added or deleted always

thanks :)

always!

Keep at it. Just keep looking for fun ways to challenge yourself, and be delighted at the progress your body makes. Pushups are a fantastic exercise, but be sure to mix it up, and don't beat yourself up if you don't always stick to a solid routine. All that matters is that you're challenging yourself just enough to gradually push your limits. Build that confidence and you'll be amazed at what your body can do. You've got this 💪

keep at it! I've got about 40 years on you, and the sooner you get in a good groove the better. Remember: life is a marathon, not a sprint!

You’ve got a great head start. I’ve never really been active and no I’m struggling. You’ve got this…keep at it! Make it fun and change it up is the message I get from Josh😀

Great work man. Sound slike your running is on point! The gym and flexibility progress takes awhile. Do it for a full year and see where you're at.

cheers bro!

Thats it! being able to do a few things good rather than one thing great

thanks!

awesome work!

very nice!

thanks man big respect!

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!

very nice!

nice one bro

yes one of the most challenging on the list in my opinion!

That's great. Obviously this list becomes harder and harder as you age. Being able to do a few is pretty awesome.

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.

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

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

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.

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.

hope to have 6 at 50. Good work man

hybrid athlete.. the best

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

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.

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!

meant mixed grip my bad

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!

These are definitely biased towards men

Interesting point there and I may have to agree. If anything it's our own biases towards strength.

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

slant board

nice work man!

i agree this list is definitely biased towards men. The hspu is definitely more difficult for women. Though still a good goal to work towards. You can always cut range of motion using a yoga block to lower to

haha you can always vertical jump with no box.Try reaching the ceiling instead

@@Strengthside now that i can def do:) thankx

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!