NIce. Seems that in the first one, where you're sideways on the back extension machine (or whatever it's called), it feels better, e.g. more natural, to have the top foot forward. Thoughts?
@cdee00720 сағат бұрын
Hey Coach! Can heavy bag work be used to program HICT? For example, a max effort thai kick, every four seconds for five mins?
@amaltrad3186Күн бұрын
Coach what's the différence between mobility and flexibility?and does mobility need warm up?!!thank you so much
@jasonsimpson4805Күн бұрын
Excellent as always Luka! Do you guys use the vibrating rollers at all?
@ruchikagupta2640Күн бұрын
Great video Luka. Please post something like this for knees, hope and ankles too 🙏
@user-bh3vq3xd9uКүн бұрын
Круто 👏💪👍👍
@matijaribic65092 күн бұрын
Always great video. Thanks Luka
@bigdarshan2 күн бұрын
once again great video coach Luka. but seriously would you really use this on a recovery day? Wont the neural demands be too much with all the explosive work
@Luka-Hocevar2 күн бұрын
My first approaches for this would be: 1. Stimulate day before a hard development day 2. Same day (am/pm) with an explosive/strength day 3. Right after an explosive/strength day And yes, I would use this as a recovery day for general pop as it’s still much less stressful than a tough session and it stays in the aerobic zone (I’d choose different exercises than the one I’ve used in this video). Hard to talk as much nuances in a 6 minute video. If you do this with a spin bike, step ups, etc this is not gonna crush you and can be used on a lower level day.
@vedanaidoo54092 күн бұрын
I'm doing this daily and feeling better already!
@Luka-Hocevar2 күн бұрын
Love to hear that!
@KhanyisileMngadi2 күн бұрын
This is crazy
@ugeeonezillion7872 күн бұрын
Thank u very plenty myNameNaUGee
@shamsmirza73732 күн бұрын
Intensity and volume are in inverse proportion to each other. So when you say that you cannot run at high intensity for 30/40 seconds, you are absolutely right because you just cant. The exercise that you just did do not constitute the classical high intensity training. Just my observations.
@Luka-Hocevar2 күн бұрын
Please look into detail about HICT from Joel Jamieson on www.8weeksout.com to find out more about this (he is one of the worlds foremost experts on conditioning, and someone I've spent the last 15 years side by side learning from). The reason the cadence of the reps is slow is so you can continue to be in the aerobic zone while producing powerful and fast reps. When you do something fast you activate the fast twitch fibers, and since you do reps only every 4-5 seconds, you can do this for prolonged periods of time, thus working on the endurance of high threshold fibers. Again, if you'd like to dive into this, please do, as you will recognize this is a modality that is not well known and very useful for athlete conditioning.
@nated57982 күн бұрын
Also check out Verkoshanky’s work with Anti-Glycolytic training (AGT). He, and many other Soviet sports scientists following him, developed many endurance protocols targeting FT fibers to improve their endurance qualities (ie the mitochondrial density and quality on those muscles) resulting in dramatic improvements in endurance and VO2 at the AnT (which is far more relevant than max VO2). As for volume being inversely proportional to intensity, The Soviet’s made massive strides in programming when they decoupled volume and intensity and began to wave the loads of each. That breakthrough paved the way for Verkoshanky’s AGT training model. HICT is one example of it and there are many more that are very good.
@Lancers2622 күн бұрын
Do you have any resources or recommend any resources on HICT? This is new to me and sounds interesting. I stopped competing in combat sports but I still train because I love how my body performs and look due to my training.
@Luka-Hocevar2 күн бұрын
Check out www.8weeksout.com for some of the best conditioning content
@Azweightlosscoaching13 күн бұрын
Great tips thanx a lot , this type of tips is for someone who really loves his work and ready to do the extra mile for his cleints 💪💪
@DominicSchultz-CHC4 күн бұрын
Incredible bro! 🤝🏽🤝🏽
@divineunique774 күн бұрын
Seems legit, I like it
@marshallgiles62554 күн бұрын
Ido 8 sets of 30second sprint intervals,rest 30 and repeat. Twice a week. Is that good enough, or do I need to change it up? Thank you for your video.
@TheKonakairay5 күн бұрын
What are the names of these workouts please?
@eoinlowry50756 күн бұрын
Interesting
@pietro48366 күн бұрын
Good job
@user-ix7hj9uh2b6 күн бұрын
👍
@twinfitpt7 күн бұрын
Hi Luka, can you give me some info please on why elevated knee / press with opp hand? Thanks!
@davidwhumke34068 күн бұрын
That bookshelf… so color organized
@akekestory4938 күн бұрын
I think this is great for multi directional athletes like basketball players football players wrestlers etc def saving this video thx for the ideas
@coachmollyk31628 күн бұрын
Appreciate your time putting this together. This is really helpful as we onboard new coaches!
@joshpiddington39178 күн бұрын
You gotta make him come back down the pyramid too 😂
@petermollo19086 күн бұрын
Lets GO!!!
@bigdarshan8 күн бұрын
Coack Luka, where can I buy this attachment please?
@efebayndr8888 күн бұрын
You can wall frame and knot curve tenis ball attachment
@bigdarshan7 күн бұрын
@@efebayndr888 not sure I follow but thanks !
@lowwoutchea9 күн бұрын
Is there a reason for the lighter, longer deadlifts between each mobility movement? Is it just to work on form or to make sure you're stretched well? Thank you for taking the time to show us these mobility moves it's really helpful to creating a comprehensive workout plan!
@MeeksLp10 күн бұрын
This was so good, I’ve written it all down. I am a new coach this stuff is gold. Thank you so much
@donaldcheatham572311 күн бұрын
Very helpful! Thank you!
@captainjacobkeyes673312 күн бұрын
Dang this host sure loves the sound of his own voice
@ScottSummerill12 күн бұрын
Too much talking. Had to increase viewing speed to 1.5 otherwise not watchable. That said, like the exercises.
@huwdarnell12 күн бұрын
Great video Luka.
@MeeksLp12 күн бұрын
This was brilliant
@hughlevett-yeats40113 күн бұрын
Landmine? Who invents these absurd names? Pity you know zero about exercise physiology or anatomy! But you're the new "expert"fitness breed, aren't you? Why not just do conventional weight training...instead of all these ridiculous jumping movements?...that you dream up eating your Corn Flakes in the morning! Why not balance the bar on the back of your neck...and do the limbo? Stop all this crap...go and train your legs and calves...you look like a friggin' ballet dancer! 🏋️😲🤬💩🤮🤣
@raymondjurado920313 күн бұрын
2024
@usb27k13 күн бұрын
Will adding weight in these movements help with strengthening
@tiffanybrooks324414 күн бұрын
Thanks a million coach!!
@tiffanybrooks324414 күн бұрын
Thanks a million Luka 👏
@AdrianMousavi-cm8pv14 күн бұрын
Amazing 👍👍
@12345idiotsluggage15 күн бұрын
This stuff is crazy important. Stinks when accessory work takes more time than actual training. Or maybe it should be this way.
@Luka-Hocevar14 күн бұрын
You don't want to overdo it, usually 1-2 reset exercises before going into your dynamic warm ups
@DeanMachine12115 күн бұрын
P.R.i 💪🏻👍🏻
@eddieweiss19215 күн бұрын
Training for life💪
@BrechtGijbels15 күн бұрын
Just to be clear: in block one you rotate between the 3 exercises? Say you have 3 stations with 6 people: 1 deadlift, 1 squat, 1 plyo. At each station there are 2 people. So the first round everyone gets to the working weight on their respective station and only moves to the next exercise in pairs of 2 after that? Really helpful content, thank you very much.
@Luka-Hocevar15 күн бұрын
They have 3 exercises which they move through for the prescribed period of time (block 1 - 14 mins). In block 1 it's not a circuit you run through fast though, the person takes their time as the goal is using a challenging load and doing the plyo/power exercises fast/explosively. The first couple of rounds are usually "ramp up" sets, by the time they get to their 3rd set they are going heavy and close to all out. So most people will get 3-4 hard sets of each exercise in block 1. In block 2 the goal is to get as much volume in with good form. This is progressed over 4 weeks.
@BrechtGijbels15 күн бұрын
@@Luka-Hocevar thx for clarifying. Will they not lose too much time changing the weights for deadlift for example? On round 1, two people did their first warm-up set and move to the next exercise. The new pair of people might need more time to correct the weights for their warm-up set. Anyhow, I think I'll have to get some experience to see how that goes as we don't have more than 3 workstations for 6 people. Thx again for the really awesome explanation and framework. It gives us good guidance.
@ammara2515 күн бұрын
Coach, this was fantastic! Thankyou so much!
@peterakawally16 күн бұрын
Good stuff L,is this on time or countdown?
@tiffanybrooks324416 күн бұрын
Thank you Coach ❤️
@Anonymous-xj8cf17 күн бұрын
Last reason 🤝
@bawtz207818 күн бұрын
Ive always been the fast kid on school, but i havent been sprinting since then