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Athletic Over 40
Великобритания
Добавлен 28 июл 2022
I’m an experienced Strength & Conditioning Coach, father of two and enjoy training hard 💪
On this channel you will find educational information related to strength & conditioning, exercise technique and progressions, as well footage from my own training.
On this channel you will find educational information related to strength & conditioning, exercise technique and progressions, as well footage from my own training.
The Perfect Calisthenics Programme To Get Started 💪 (Including ALL Progressions)
In this video I go through a simple, but effective calisthenics programme perfect for beginners. I go through all the exercises, progressions, programming and warm up work involved in this programme. #calisthenics #fitover40 #strengthtraining #bodyweighttraining
TIMESTAMPS:
00:01 Overview Of The Programme
00:21 Session 1 Overview
00:27 Single Leg Squat Progression
00:50 Push Up Progression
01:05 Goblet Squat Progression
01:25 Australian Pull Up Progression
01:39 L-hold Progression
01:54 Session 2 Overview
02:01 Single Leg Box Squat Progression
02:18 Pike Push Up Progression
02:30 Band Assisted Chin ups
02:38 Split Squat
02:52 Hollow Holds
03:00 Programming- Frequency
03:05 Double Progression Model
03:...
TIMESTAMPS:
00:01 Overview Of The Programme
00:21 Session 1 Overview
00:27 Single Leg Squat Progression
00:50 Push Up Progression
01:05 Goblet Squat Progression
01:25 Australian Pull Up Progression
01:39 L-hold Progression
01:54 Session 2 Overview
02:01 Single Leg Box Squat Progression
02:18 Pike Push Up Progression
02:30 Band Assisted Chin ups
02:38 Split Squat
02:52 Hollow Holds
03:00 Programming- Frequency
03:05 Double Progression Model
03:...
Просмотров: 361
Видео
Pike Push Up Progression + Mobility Drills 💪
Просмотров 26419 часов назад
In this video I go through a simple progression to learn the pike push up, using partials. The pike push up is an excellent exercise to help develop the shoulders and triceps and has excellent transfer to other calisthenics movements. #calisthenics #pikepushup TIMESTAMPS 00:09 Pike Push Up Technique 00:23 Partials For Technique Development 00:34 Making it Harder By Increasing ROM 00:38 Pike Pus...
The Perfect Strength Training Programme For Tired Busy Dads (New Born Stage) 💪
Просмотров 58314 дней назад
In this video I go through the strength training programme I used when both my kids where born. It is simple and effective and helps reduce overall stress during this period, allowing you to maintain physical shape while spending time with your new born and other half. TIMESTAMPS 00:11 The Programme Set Up 00:28 Sessions Where No More Than 30 mins 00:34 Benefits Of The Programme 00:47 Programmi...
4 Tips To Stay Consistent 💪
Просмотров 21421 день назад
In this video I go through 4 simple tips to help stay consistent with your training, so you can smash your goals! TIMESTAMPS 00:00 Personal PB's in 2024 00:14 Training hasn't been perfect 00:31 Consistency tip 1 00:37 Consistency tip 2 00:45 Consistency tip 3 00:50 Consistency tip 4 01:07 Consistency over perfection Other Videos: The pistol squat progression- How to Pistol Squat (Step by Step P...
Improve ANY Squat Movement With This…..
Просмотров 76121 день назад
In this video I go through a simple process to improve any squat pattern. This can be particularly important when learning a new skill in the beginning. TIMESTAMPS 00:04 Improving the pistol squat 00:32 Improving the Cossack squat 00:55 Improving the squat The pistol squat progression- How to Pistol Squat (Step by Step Progression) ruclips.net/video/Hge2t1WlO8w/видео.html The cossack squat prog...
My Current Military Press Routine Aged 43
Просмотров 98Месяц назад
My Current Military Press Routine Aged 43
Exercises To Avoid Over 40 🤔 Or Is It Highly Individual?
Просмотров 321Месяц назад
Exercises To Avoid Over 40 🤔 Or Is It Highly Individual?
Voodoo/ Tissue Flossing- What Does It Actually Do?
Просмотров 56Месяц назад
Voodoo/ Tissue Flossing- What Does It Actually Do?
New PR 💪 Is The Dip The King Of Upper Body?
Просмотров 305Месяц назад
New PR 💪 Is The Dip The King Of Upper Body?
Ankle Mobility: Plantar Flexion Range & Strength
Просмотров 41Месяц назад
Ankle Mobility: Plantar Flexion Range & Strength
The Best Core Exercises, Including Programming 💪
Просмотров 107Месяц назад
The Best Core Exercises, Including Programming 💪
Lifetime PB On Chest Press & Start Of New 2 Day Split 💪
Просмотров 622 месяца назад
Lifetime PB On Chest Press & Start Of New 2 Day Split 💪
Squat Turkish Get Up- Way Harder Than I Expected 🥵
Просмотров 422 месяца назад
Squat Turkish Get Up- Way Harder Than I Expected 🥵
The Best Approach To Building Strong/ Robust Shoulders 💪
Просмотров 812 месяца назад
The Best Approach To Building Strong/ Robust Shoulders 💪
Simple Way To Improve Ankle Mobility (Including Regressions)
Просмотров 1,6 тыс.2 месяца назад
Simple Way To Improve Ankle Mobility (Including Regressions)
Simple Process To Improve Shoulder Rotation 🤔
Просмотров 5562 месяца назад
Simple Process To Improve Shoulder Rotation 🤔
Passive Vs Active Hangs- Which To Choose & When?
Просмотров 4373 месяца назад
Passive Vs Active Hangs- Which To Choose & When?
Two Arm Hang Progression I Used In My 40’s (Part 1)
Просмотров 2003 месяца назад
Two Arm Hang Progression I Used In My 40’s (Part 1)
Bradford Press- Uses, When To Avoid, Alternatives & Set Up
Просмотров 1083 месяца назад
Bradford Press- Uses, When To Avoid, Alternatives & Set Up
Chaotic Strength Training- A Stabilising Force!
Просмотров 403 месяца назад
Chaotic Strength Training- A Stabilising Force!
Athletic Over 40- Heavy Singles 💪 (Block 1 v Block 2)
Просмотров 184 месяца назад
Athletic Over 40- Heavy Singles 💪 (Block 1 v Block 2)
Athletic Over 40-Heavy Upperbody (Week 6/ Session 2)
Просмотров 7244 месяца назад
Athletic Over 40-Heavy Upperbody (Week 6/ Session 2)
Athletic Over 40- Mil Press Clusters For Strength Development
Просмотров 904 месяца назад
Athletic Over 40- Mil Press Clusters For Strength Development
Train Smarter, Use A Training Log 💪 (Benefits & Set Up)
Просмотров 514 месяца назад
Train Smarter, Use A Training Log 💪 (Benefits & Set Up)
I was just about begin this excercise. Good luck with the channel.
Appreciate the comment, all the best with the pike push up man 💪
Solid information here as always. Many thanks for sharing.
Thanks man, appreciated.
Great tutorial and mobility help. Thanks for sharing.
Thanks for the feedback, appreciate it 💪
The most important exercise for new dads is kegels. I heard something like that somewhere.
Your spot on there mate 😂
Bruh all this just to look sexy bruh
Dunno about sexy 😂 But strong, healthy and robust, yes
@@Athleticover40 then whats the point if I can't be beautiful?
@@elwen8525 Very true. All the best man
Consistent AND intense!
100% mate 💪 Couldn’t agree more
I think what you are saying is very reasonable.
Appreciate the comment mate
what is that adjustable box called which you are using ..please share the name and the link to buy that
Hey mate, there called DC blocks. They’re excellent and heavy duty, however they are super expensive. Am not sure of a cheaper alternative? www.dcblocksusa.com
@@Athleticover40.. Wow.. You are pretty quick in response.. Thanks a ton... I will try to find those in India.
@@dhruvsingh9 No problems, hope you manage to find a solution 👍
Its a very good video, its sad there is so few vues
Thanks man, appreciate that
Hello Sir, I hope you are very well . I came to your RUclips channel and I was Audit your RUclips Channel. Your content Quality is really good. But I see your videos are not getting the expected views and subscribers. I found some serious issues in your RUclips channel. That you have to fix it you really want to grow your RUclips channel Organically very fast.
Thanks for the offer of services, but am okay thanks 🙏
I was willing to try it, even without a scientific or medical explanation. But I felt improvement on the first use. It worked for my ailment. Your mileage may vary.
100%, if you feel something works for you doesn’t matter what the research says! Thanks for sharing man 👍
The program looks solid. One thing I've seen others use is to add a slight pause between reps. This is more specific towards the goal of hitting a single heavy press because the first rep also starts from a dead stop. I've seen Alec Enkiri talk about this in his video: "4 UNDERRATED Tips To DESTROY Your Overhead Press Plateau! (MUST SEE)".
Literally just watched that video there just now, thank you man appreciate the comment 🙏
Brilliant
Thank you 🙏
Great explanation
@@chc84 Thanks man, appreciate it
Is this a good way to work up to front lever?
Still haven’t achieved that feat myself 😩 I started on front lever tucks and am currently at the advanced tuck stage. Long way to go! All the best getting there man, sorry couldn’t be more help
I was like "40's that's nice I remember when I did that for the first time" Then I saw it was 40kg not 40lbs and I thought "Oh damn, that's sick, can't do that yet"
😂 that’s pretty funny! Thanks man, appreciate the comment
Hell yeah man! Keep pushing it!
Thanks man, appreciated 💪
I swear ive watched so many ankle videos. I think im just screwed from bad genetics+rolled ankles 10 years ago. Maybe i just need to be more consistent but i cant even get my ankles past my toe much less to the wall 😭
Stick at it man. Few things that might help 1. invest in a physio/ physical therapy (if in the US) session to see if there is anything underlining (I.e. block in the ankles) 2. Being consistent most days will see biggest returns- Warm ups/ Mobility sessions etc 3. one thing I didn’t mention in video is plantar flexion (will do an update soon) as most struggle into Doris flexion. However being able to sit your bum onto heels I.e. thunderbolt pose yoga will increase plantar flexion range over time plus drills in video. I wish you well man 💪
Thanks for the vids, I'm spreading the word and hopefully those subs keep growing. One note I'd like to make (perhaps there's a question in here somewhere) is that your single arm hangs are VERY impressive. I'm not in the shape I once was but I'm usually able to handle most of the stuff on the channel (I'm 40yoa, 6'3" 206lbs) but that single arm hang with the rotation is TOUGH. My best "hang-time" (double overhand/pullup grip) recently was 1 min 18 sec...but that's a STRUGGLE for me. I work in healthcare and I've been amazed at some of the patients ability to perform 60 second plus hangs well into their 60's. But, I have found that I really struggle with the single arms. I think in a previous vid you were doing them standing on the box and just easing into the hang, I suppose I'll start there. I guess a question would be for your clients in their 40's what's a good goal for a double grip and single grip "hang time?" (maybe a good way to get feedback competition in the comments as well?) I feel like that single arm you're doing is a LOT harder than most people realize. Anyways, great content as usual. Best wishes from the states!
Appreciate the comment as always. Some great questions man, got me thinking a lot. Hopefully I answer all of them. The benchmarks for time was hard as it’s so variable depending on body mass, thickness of bar, male v female etc. The fact your hitting 1 min 18 @ 206 Lbs BM is impressive. Am 163 Lbs so it’s always going to favour me. That said I think 60s is minimum target, 1-2 mins good, 2+ is happy days. Single arm 10 seconds is a great starting point, 30 seconds is good/ great and 60+ is excellent/ elite! Great to hear patients you work with 60 plus years old can hit 60s on double arm hang. If I can still hit that at that age then I would be happy. Single arm is a lot harder than it looks for sure including the rotation. Box, band assisted or finger assisted is best to develop strength in that area. Keep at it man, sounds like your smashing it 💪
Thank you for what you're doing. I'm only 32 (33 next month) and I'm very grateful that I found your channel. I hope you get more subs in the future!
Mate thank you 🙏 Appreciate it and glad your finding the content useful 💪
I'm really happy this video came up in my feed. I can barbell squat almost 1.5x my weight ATG, but i am unable to a full pisol squat without significant pain in my ankles. I'll make sure to try to do isometric hold at the lowered position and/or use counter weights as mentioned in the video!
Glad you found it useful. Isometric holds will probably be too hard for the quad on the free leg, so would recommend building your time going in and out of the bottom position (maybe with some pauses) using the counter weight. Check out the video I did on pistol squats it might help mate. Sounds like your not too far off, wish you the best man!
Keep it up man! Great videos! Just out of curiosity what is your height/weight/age?
Thanks man, appreciate it. 172cm/ 5ft 7in, 74kg/ 163lbs and 43. Hope all is well your end
I'm sure this is a useful video, but I just wish the presenter articulated better
Appreciate the feedback for future content I create 👍 Essentially all I said is if you spend more time on task I.e in the bottom of a squat position for example, you will impact both ankle mobility and the skill of movement positively.
He articulates just fine its just his accent you're having trouble with 😂
@@Grancigul That was good man 🤣😂
Ankle mobility would also seem to require stretching the other way; for example, in yoga, the thunderbolt pose
Yeah for sure, that’s a good one. I am always amazed at the amount of people that struggle to kneel down due to ankle or knee limitations. Appreciate the comment
Nice workout
Thanks man, hope all is well with you 💪
Yeah... @@Athleticover40
@@Athleticover40As a subscriber I have audited your channel and found some problems that cause your videos to have low views, low watch time and no new audience coming to the channel. If you want I can help you with video SEO work of your channel, increasing the watch time of videos and getting your channel to a good level along with monetization.
@@AbuShahriarShoikot Appreciate the offer of services, however for me my channel is a hobby that I enjoy doing in my free time nothing more. If things change in the future will be sure to reach out, thanks man
@@Athleticover40 I know a bot account when I see one! I randomly stumbled across your channel and I'm watching a lot! Def been feeling some pain recently and your tips have been helping big time. Thank you!
0:40 Corto y contundente, thanks.
Glad you found it useful, appreciate the comment
Hi i noticed a problem Like the inside of my elbow hurts after doing this exercise, do you know why?
Really hard to say as I don’t know your training experience, injury history, current strength levels, technique, programme etc. However few suggestions. 1. Try changing your grip from overhand to neutral (hands facing each other- you will need a trx or suspension strap for this). Sometimes this can help. 2. Is your technique solid? I.e. scapular retraction, wrists/ elbow alignment at top? If technique isn’t quite right it might put more strain on where you’re feeling it. 3. Does it only hurt doing this exercise? Does it hurt with other pulling movements such as Db row, bench pulls, Lat pull down etc? Reason for asking is I have right elbow pain from doing heavy pull ups recently and has caused some tendon niggles. I have had to back off pull ups, I feel it slightly on other pulling exercises but not as much so doing these more while I do specific rehab for elbow and wrist. Maybe worth getting checked by a physio? Sorry I couldn’t be more helpful dude, hope you get it sorted.
Thank you for your video! Would you recommend dead hang or active hang to avoid lower back pain?
That’s a great question mate. Personally I’ve never had back pain on active hangs. On the odd occasion I do feel some slight back ache on passive I brace the core a bit more and squeeze my ass and it sorts it out. I would recommend going assisted first (taking weight out of the shoulders) on both and see what works best for you man and go from there. Hope that helps dude.
@@Athleticover40 Thanks Brother I appreciate!
@@amantinoubliable All the best man
Will it aggravate shoulder pain
If you already have shoulder pain or are hyper mobile I would tread with caution, especially the passive hang. The active hang may be a better option?? Check this two arm progression out Two Arm Hang Progression I Used In My 40’s (Part 1) ruclips.net/video/68O8SFn_bf0/видео.html Try the assisted passive hang first (which takes weight off the shoulders). If you get pain there then avoid for time being. Then try the assisted active hang (leave the passive element shown in video and do active only) and see how it is? Hope this helps dude.
@@Athleticover40 thanks
@@yojiviriak675 All the best man
Nice video.... Also informative❤
Thanks man, appreciated 🙏
Nice workout video.... Helpful & effective... Bro❤❤
Thanks man, appreciate it 💪
Carry on..❤@@Athleticover40
10 years later
Thanks for sharing. Every man’s progress is another’s inspiration.
So true 💪 Stick at it mate
Well, that was concise!
😂 Thank you. Hope you found some use from it.
Great recommendations. Definitely gonnae be doing several of these. Perhaps while watching Shetland.
Thanks man, glad you found it useful. Your viewing of Shetland just got more productive 😂
In terms of feel, how would you describe them?
Extremely hard (RPE 10/ 0 RIR). In that video I think I failed on the 13th rep so with that rep range had decent pump and burn in the shoulders. Had nothing left despite max intent. Hope that helps dude
@@Athleticover40 I hazard a guess that RPE 6 feels very uncomfortable and you could tell that you were still a few reps away from failure. RPE 8 feels shaky and unstable on the concentric and took a lot of focus to maintain form. And RPE 10 moved noticeably more slowly and took the breath out of you, to the point that you felt another rep was impossible. From that, I guess any following reps, if possible, were pause-reps with a few quick breathers in between?
@@michaelle1445 spot on 👌
@@Athleticover40 Many thanks. It is hard to do guess work on RPE - RIR when you are still a beginner and training till technical failure at RPE 10 constantly seems to be too exhausting.
@@michaelle1445 Agree. First year or so of lifting I never bothered with RPE/ RIR and just focused on adding weight to the bar. As I got more experienced it became more useful. Most of my work is done in the RPE 7-9 region, occasionally going for it on very heavy weeks and going lighter on deload weeks. Stick at it man, sounds like your doing great 💪
försth
💪
I’m here for the cool accent. 😂Plus, I’m almost ready for real pull-ups and chin-ups again. One more skinny resistance band,(2 weeks) before body weight. 😁
Nice mate, keep at it. I want to hear once you’ve smashed it 💪
I have a question. How do you say purple burglar alarm? 😁 Kidding, thanks for the great tutorial.
🤣 Thanks man
Looking solid mate this will defiantly make everyone a beast there follow this
Thanks man, appreciate it! How’s the training going your end dude? Hope your smashing it!
@@Athleticover40 Is going great man been doing a pull/push/pull/push split since i have some knee problems, is allmost gone now so i think in a month or something i can begin training legs again but been making some serious arms/forearms gains meanwhile :)
@@Marki48ftw Class mate, sounds like things are progressing nicely! Glad to hear knee is settling as well, bet you can’t wait to get back to lower-body work. Keep pushing hard man 💪
@@Athleticover40 hahah you know it 💪💪
How often should I do this exercise?
Broadly speaking (as I don’t know your training background), twice per week should be plenty to begin with spaced apart I.e. mon/ thurs. 2-3 sets of 6-12, build up to the higher rep ranges then either add load or elevate height and drop reps back to lower end and repeat process. Ensure good form and pain free. Hope this helps.
very good progression budy!
Thanks man, appreciate it
I do rock climbing and find pulls and muscle ups fine but I love doing these. They feel like they work my lats in a different plane of motion and they feel kind of thicker afterwards
Thanks for sharing your take on these. They definitely offer something different and could see big transfer to something like rock climbing and bouldering for sure. Keep at them dude 💪
Gud bro 💪💪💪💪
Thank you man, appreciate it
Congrats on the pr, how much do you bench?
Thanks man, appreciate it. Bench wise am terrible mate 🤣 Best I’ve done was back in 2015 I hit 100kg for 1. To be honest very rarely bench and prioritise mil press past several years as that’s my goal, wouldn’t know what I would get these days bench wise. What about yourself dude…. What’s your dip/ bench best?
@@Athleticover40 A few months ago I did 70kg, right now I'm focusing on dips and haven't touched bench press all year, my goal is to bench 100kg for 1 and squat 100kg for 1 this year and I want to be able to bench 100kg for 1 next time I do the exercise which is when I can do 20kg dip for 4x6, I'll do a max attempt at bench when I achieve that but I'm still quite a bit ways from it
@@naturalstrength8393 Sounds like you have some awesome goals dude. If your goal is to bench 100kg and you currently aren’t benching I would definitely recommend adding this in, the skill of movement is huge and specific to what you want to achieve. Dips can be a great assistance exercise to that goal. Anyway I wish you the best man, hope you absolutely smash it 💪
@@Athleticover40 Lately I've gotten interested in getting stronger on movements without doing them specifically, also I was benching all of last year and wanted to change my approach for this year, to come at it from a different angle, thanks alot man, same to you
@@naturalstrength8393 All the best man 💪
Interesting! I hope you are able to see great results
Thank you man, appreciate it.
Great tutorial.
Thank you 🙏 Glad you found it useful
Love the work! Thanks for sharing. About to turn 51 and getting back into it. These are inspring and good program/schedules
Thanks for the comment, appreciated. All the best getting back into your training mate. Build slowly and stay consistent and you will be back into the swing of it in no time 💪
Are you including the bar weight ? How much does it weigh ?
Yes mate- 20kg
Keep grinding brother, lets see if you can reach 100 kg with in the next couple of months
@@adnansharique154 Appreciate it man 💪
@@adnansharique154 Appreciate it man 💪
Just as I thought the feminine hat in the gym vibes gives you wings 😅
😂