FITTER, FASTER, STRONGER. Ep. 4 - Strength Training at the Gym w/ Nino Schurter

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  • Опубликовано: 30 сен 2024
  • Nino Schurter welcomes us back into the gym for a strength training session. The right warm up, squats, box jumps, you name it, the World Champ gives you tips for getting FITTER, FASTER, and STRONGER.
    See the full story here: bit.ly/2W8tzT4

Комментарии • 84

  • @swissmtbrider
    @swissmtbrider 4 года назад +117

    Here a short explanation about the full and half squats questions. I also do sometimes full squats but never as part of a max power workout. Due to two reasons: 1. on the XC bike you never reach the position of a full squat 2. The stress for your knees is getting really high. That’s why I do full squats just with much less weight in hypertrophy workout or as part of my general fitness gym session. In this workout it’s the goal to activate as much muscle fibers as possible on the same range as on the bike.

    •  4 года назад +2

      Hi Nino! the explanation you give here and on the video is suming up important points to take in consideration of how to do squats. Me as an enduro athlete use the Max weight to add an extra challenge. Plus the full squat if well done activates other muscles that are really important too, such as the glute. All in all, a video that gives clear and quality information of a gym workout for the cycling comunity! thanks Nino

    • @martin.B777
      @martin.B777 4 года назад

      👌👍🚀🚵‍♂️

    • @jonathanallen6753
      @jonathanallen6753 4 года назад

      Great video, as usual! But, when you reach your " ceiling", top weight (135kg) and plateau out, do you try to maintain this throughout the season(maintenence) or do you drop it to a more managable level after a few weeks?

    • @sm-qw9mj
      @sm-qw9mj 4 года назад +17

      The first point is correct. Squats to a specific angle can be (and are) more beneficial for sports that include said angles. The second point, however, is incorrect. Full squats don't cause any more stress to the knees than half squats do. This is a myth. Full squats can even be safer to the knees. This is because the highest amount of stress placed to the knee ligaments is actually in the first ~10cm/4 inches of the squat's range of motion.
      Time to stop telling this lie. I do know it is not intentional.

    • @XavierHipolito
      @XavierHipolito 4 года назад

      @@sm-qw9mj True! Same thinking here :)

  • @Pulskurvan
    @Pulskurvan 4 года назад +6

    Do you ever use full depth on squats, and if not whats the purpose of not using full Range of motion? Dont you miss out on alot of posterior chain strength by Only going quarter depth?

    • @Pulskurvan
      @Pulskurvan 4 года назад +1

      @@grumpytex1970 injury from a deep squat? Hmm... have you used a bike? The entire leg is active, not just the quad.

    • @paxtoncurtis6110
      @paxtoncurtis6110 4 года назад

      Your leg doesn’t go past the angle that he is squatting in the video on a bike, but I agree I think there would be benefit from going all the was down because you are activating the glutes in a lower squat

    • @Pulskurvan
      @Pulskurvan 4 года назад +1

      @@paxtoncurtis6110 exactly! the purpose of strength training is not to exactly replicate the bike motion. But to build a stronger leg that in turn will be more robust and better adapted for adapting to the bike training.

    • @Pulskurvan
      @Pulskurvan 4 года назад

      @@paxtoncurtis6110 and obviously its working for him. Just curious to understand the reasoning.

    • @CyberdyneSystemsSkynet
      @CyberdyneSystemsSkynet 4 года назад +2

      @@Pulskurvan It's working for him because he has phenomenal genetics. He doesn't do full range because I'm sure he didn't lift until he became pro and had the money to pay for a trainer and apparently his strength trainer is (like most trainers) an idiot who doesn't actually know what he's doing and just follows fads and trendy things that look like something rich people would pay money to do.

  • @nijaveg
    @nijaveg 4 года назад +2

    Gotta love RUclips experts... I wonder if this multiple time world champion has a high level, highly educated trainer or not????
    Lol, not all squats of lifts are created equal. Nino already explained his "half-squat" but people shouldn't be surprised a cyclist or MTBer doesn't go full depth on heavy squat because it is not sport-specfic to gain max strength in a deep squat.
    Notice his bodyweight jumps he gets very low on the landing, so not a flexibility issue either. He clearly has the ability to get low when he needs to. For that specific "half-squat" he wants to recruit as much muscle fiber as possible during the top half of the squat which is essentially where the pedal stroke requires power.
    Of course he can do more weight when not getting full depth but that's the point he wants the most power where his sport requires the most power.
    My bro science response to the RUclips experts lol, such a hypocrite.

    • @kelkev85
      @kelkev85 4 года назад

      The form police always come in when a full depth squat is not performed. A lot of athletes train this way fornthe reasons given plus avoiding injury but even having said that I would suggest he lose the bar pad. It puts the bar higher then it should be and its less stable, the bar will not hurt you the pad is useless.

  • @georgethomopoulos7472
    @georgethomopoulos7472 Год назад +1

    👏👏

  • @tomastomas1835
    @tomastomas1835 4 года назад +4

    Isn't it better to go all the way down with those squads? Im not an expert just asking cus so many people actually said it could be dangerous

    • @paxtoncurtis6110
      @paxtoncurtis6110 4 года назад +2

      In Biking your legs don’t go all the way to 90 degrees so he is just going down to a pedal position and you can do more weight that way

    • @CyberdyneSystemsSkynet
      @CyberdyneSystemsSkynet 4 года назад +1

      J Strength Cond Res. 2014 Jan;28(1):245-55. doi: 10.1519/JSC.0b013e318297143a.
      Impact of range of motion during ecologically valid resistance training protocols on muscle size, subcutaneous fat, and strength.
      McMahon GE1, Morse CI, Burden A, Winwood K, Onambélé GL.
      Author information
      Abstract
      The impact of using different resistance training (RT) kinematics, which therefore alters RT mechanics, and their subsequent effect on adaptations remain largely unreported. The aim of this study was to identify the differences to training at a longer (LR) compared with a shorter (SR) range of motion (ROM) and the time course of any changes during detraining. Recreationally active participants in LR (aged 19 ± 2.6 years; n = 8) and SR (aged 19 ± 3.4 years; n = 8) groups undertook 8 weeks of RT and 4 weeks of detraining. Muscle size, architecture, subcutaneous fat, and strength were measured at weeks 0, 8, 10, and 12 (repeated measures). A control group (aged 23 ± 2.4 years; n = 10) was also monitored during this period. Significant (p > 0.05) posttraining differences existed in strength (on average 4 ± 2 vs. 18 ± 2%), distal anatomical cross-sectional area (59 ± 15 vs. 16 ± 10%), fascicle length (23 ± 5 vs. 10 ± 2%), and subcutaneous fat (22 ± 8 vs. 5 ± 2%), with LR exhibiting greater adaptations than SR. Detraining resulted in significant (p > 0.05) deteriorations in all muscle parameters measured in both groups, with the SR group experiencing a more rapid relative loss of postexercise increases in strength than that experienced by the LR group (p > 0.05). Greater morphological and architectural RT adaptations in the LR (owing to higher mechanical stress) result in a more significant increase in strength compared with that of the SR. The practical implications for this body of work follow that LR should be observed in RT where increased muscle strength and size are the objective, because we demonstrate here that ROM should not be compromised for greater external loading.

  • @enadchristian8698
    @enadchristian8698 4 года назад +9

    Nino is the best, good luck in your future races.

  • @stratocaster1986able
    @stratocaster1986able 4 года назад +5

    3:12 Deepest squat I've ever seen m8 gg

  • @EShaggle
    @EShaggle 4 года назад +2

    Nino is giving away his training secrets - thanks ;-)

  • @yeahbuddy4712
    @yeahbuddy4712 3 года назад +2

    What a camera man for the squats.. We saw his head.. Brilliant demonstration.

    • @kabirmarwah2223
      @kabirmarwah2223 3 года назад

      squats are for the brain dumb ass..............................................:-Cameraman

    • @yeahbuddy4712
      @yeahbuddy4712 3 года назад

      @@kabirmarwah2223 ye best way to build the brain muscles

  • @jmc8728
    @jmc8728 4 года назад +1

    Motivation for this old timer to at least incorporate the warm-up squats.

  • @rafasantos4918
    @rafasantos4918 4 месяца назад

    Nino come to Brasil Ride Bahia 🇧🇷

  • @micmil6050
    @micmil6050 4 года назад +1

    Is MVDP do the same things? 🤔

  • @keebelen
    @keebelen 6 месяцев назад

    Lo amo de verdad 😂

  • @mesere7
    @mesere7 2 года назад

    Great video and workout from Nino, but the camera and edit could focus more on showing the exercises instead of fancy angles and edits like here 2:05
    defies the purpose of this video really

  • @claudiocalilineros
    @claudiocalilineros 4 года назад

    Que grande Nino !!genio !!! Saludos desde Malargüe Mendoza Argentina 🇦🇷🚵 somos ciclistas !!!!

  • @pk-production5134
    @pk-production5134 4 года назад +1

    I really like this new format!!

  • @Northwindbreeze
    @Northwindbreeze 4 года назад

    30 hours! 🤔But not enough.... Hummm
    Madness!

  • @marctrenkelbach8329
    @marctrenkelbach8329 4 года назад

    Gutes Video, viele nützliche Informationen! 140-160kg really Heavy !

  • @Diazlsx07
    @Diazlsx07 4 года назад +1

    I love these training videos.

  • @jipyohong1128
    @jipyohong1128 4 года назад +1

    I really have been expected Nino’s 2nd Gold Medal this year...

    • @WarMatt86
      @WarMatt86 4 года назад

      it's gonna be 2021

    • @drewbuffington
      @drewbuffington 2 года назад

      Prolly if he squatted all the way down he’d get it.

  • @angeloviray4916
    @angeloviray4916 4 года назад

    Wooohhhh..
    Must do this exercise tomorrow..
    Nice Vidz idol

  • @bartekprzystalski6582
    @bartekprzystalski6582 3 года назад

    Don't teach people to squat like that, please

  • @MrAgrodiesel
    @MrAgrodiesel 4 года назад

    How much time do you need to leave between training legs at the gym and then riding your bike (and vice versa) without it effecting the other training frequency?
    When I train legs at the gym I’m out for a week.
    If i ride the bike there is no way that I can train legs within 3 days with heavy weight.

    • @jonathanallen6753
      @jonathanallen6753 4 года назад +1

      Everyones recovery varies(age influences here too), but bear in mind Nino is an 'elite' pro MTB. Usually twice a week is enough and sometimes once every 4-5 days mixed in with bike training is perfect. Also only doing 1 top set as part of a pyramid helps too( get a routine established, don't keep changing too much and get used to it). The day after a gym sesh you should do biking in the Z1/Z2 range....

  • @esquifo1
    @esquifo1 2 года назад

    top Arriba España

  • @koencoghe2943
    @koencoghe2943 3 года назад

    Ok, half Squat the last one.

  • @durden74
    @durden74 4 года назад

    you're not as we human😅 great Nino💪🏻

  • @DEEZEEMTB
    @DEEZEEMTB 2 года назад

    This guy is a great cyclist

  • @CyberdyneSystemsSkynet
    @CyberdyneSystemsSkynet 4 года назад +3

    Scientists studied and proved in 2014 that sacrificing ROM for increased loading in resistance training yielded worse results than training full ROM with 25% lighter weights. There are other issues with this workout but whatever, I'm not getting paid to be his trainer.

    • @art0kamoulox211
      @art0kamoulox211 4 года назад

      What does ROM means please ?

    • @JUVEN1LL3
      @JUVEN1LL3 4 года назад +2

      @@art0kamoulox211 Range of Motion (eg. full squat/half squat)

    • @bigwigvideos
      @bigwigvideos 4 года назад +3

      Worst results for what though? What's the result? Building muscle or for being a faster bicyclist? This comment doesn't have nearly enough info.

  • @AceHardy
    @AceHardy 4 года назад

    🏋🏽‍♀️🔥

  • @gustavomachado2003
    @gustavomachado2003 2 года назад

    Top🤘

  • @joshuamannheimer2098
    @joshuamannheimer2098 4 года назад

    Upper body workouts?

  • @MaGrath_Gibbons
    @MaGrath_Gibbons 4 года назад

    Nino is the man 🚵🏼‍♂️💨

  • @turtlish2
    @turtlish2 4 года назад

    Well, I now realise how weak I am.

  • @gastonpiche8674
    @gastonpiche8674 4 года назад +6

    Cool video but maybe try dropping the weight and doing full squats instead of partials.

    • @WarMatt86
      @WarMatt86 4 года назад +1

      I don't think a gold olympic and 8x world champion needs this kind of advice ;-)

    • @gastonpiche8674
      @gastonpiche8674 4 года назад

      @@WarMatt86It's not because hes one of the best cyclist out there he knows everything about strength training and movement. The pro fighters i've trained are some of the best at what they do and still require guidance with their strength training, and technique advice from their technique coaches.

    • @WarMatt86
      @WarMatt86 4 года назад

      @@gastonpiche8674 exactly that's why he have Nicolas Siegenthaler one of the best coach in the world 👍

    • @bradywhite520
      @bradywhite520 4 года назад +1

      @@gastonpiche8674 look at his comment at the top

  • @zabdyr95
    @zabdyr95 4 года назад

    Maybe lower? 😂

  • @BikeLifewithRob
    @BikeLifewithRob 4 года назад +1

    Good tips, follow along, make sure you ARE TAKING that 5 minute rest between sets, novices may want even more. These are highly explosive exercises and you will not get the benefit without taking proper rest! Good stuff NINO!

    • @CyberdyneSystemsSkynet
      @CyberdyneSystemsSkynet 4 года назад +4

      Actually, for sets with 3 to 5 reps approximately 3 minutes was the optimal time between sets. For sets of 8 to 15 reps the found the optimal time to between 3 and 5 minutes. Going longer than 5 minutes and you run the risk of your muscles cooling down too much and increasing the risk of injury.
      Effect of Different Interset Rest Intervals on Performance of Single and Multijoint Exercises With Near-Maximal Loads
      Senna, Gilmar W.; Willardson, Jeffrey M.; Scudese, Estevão; Simão, Roberto; Queiroz, Cristiano; Avelar, Raoni; Martin Dantas, Estélio H.Author Information
      The Journal of Strength & Conditioning Research: March 2016 - Volume 30 - Issue 3 - p 710-716
      doi: 10.1519/JSC.0000000000001142

    • @BikeLifewithRob
      @BikeLifewithRob 4 года назад

      Cyberdyne Systems: Skynet your not thinking outside the box. Normal 3-5 rep sets yes about 3 minutes. These are more explosive with plyometrics right after. 5 minute minimum rest

    • @internetuser9342
      @internetuser9342 2 года назад

      actually solid advice

  • @steffenfpv5579
    @steffenfpv5579 4 года назад

    Nino ist einfach ein beast.

  • @enricodenobrega8758
    @enricodenobrega8758 4 года назад +4

    Nino is an incredible athlete, however, I would recommend he gets some coaching on his weight lifting form, which is very far off from mechanically correct.

    • @ruanvorster2596
      @ruanvorster2596 4 года назад +2

      I'm sure his form is very good, he is maybe doing it differently for a different workout🤷‍♂️

    • @CyberdyneSystemsSkynet
      @CyberdyneSystemsSkynet 4 года назад +1

      This is how his coach taught him I'm sure. It's like when you go to the gym and see all those rich people with the fancy personal trainers who are teaching them garbage exercises. He's not going to go on T-Nation or whatever and spend 4 weeks reading about correct weightlifting form, he's just going to trust that if Scott pays someone to tell him how to do something they probably know what they're doing because Scott pays him and he knows what he's doing.

  • @l0pez83
    @l0pez83 Год назад

    Lol always so fun to see a cyclist doing "squat"..

  • @guga_xco
    @guga_xco 4 года назад

    First!!! I love Nino Schurter

  • @azmtb93
    @azmtb93 4 года назад

    Ironic that those exercises are hip and quad dominant and his hamstrings are bigger than his quads haha

  • @crosscountry1469
    @crosscountry1469 4 года назад

    Nino the great!