Heavy Ruck and Lower Body Training
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- Опубликовано: 9 май 2024
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Leg Training + Ruck
80lb Ruck Intervals: 15 min @15mpm 2 min recovery x3
Warmup:
Hip shift: 1x5 each
Banded Ankle Rocker TKE: 1x10 each (5.1.X.1)
Hip Circle Floating Heel Clamshell: 1x10 each
Hip Circle Side Walk: 1x5 steps each
SL Pogo: 1x10 seconds
Switch Steps: 1x10 seconds
Side Switch Step: 1x10 seconds
Scissor Steps: 1x10 seconds each side
Power
1. Tall Kneeling Pop Up Box Jump: 2x5
2. Half Kneeling Lateral Push / Box Jump : 2x5 each
Strength
1a. Hack Squat: 4x5 rep work to a max 5
2b. Jefferson Deadlift: 3x5 RIR 2
3a. Hamstring Curls: 3x8 RIR 2
3b. Walking Lunges: 3x8 each
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Bio -
Phil Daru is the Head trainer for some of the top athletes in the world and creator of Daru Strong Training Systems and founder of Daru Strong Performance Center. Daru has degrees in sports medicine and exercise science from Alabama State University where he played division 1 football. Holding certifications with Certified Strength and Conditioning Specialist (CSCS) Certified Functional Strength Coach (CFSC) Functional Range Movement Specialist (FRCms) and Kabuki Movement Specialist (NSCA-KMS).
Daru then began a career in MMA and turned professional at 21 years old where he then developed his own systems for training fighters. Daru has also competed in strongman, bodybuilding, and Bjj Gi and No Gi and currently competes in powerlifting. He has worked with well over 200 plus fighters including world champions like Joanna Jedrzejczyk, Dustin Poirier, Edson Barboza, Junior Dos Santos, Frankie Edgar, Tecia Torres, King Mo Lawal, Andrei Arlovski and many others. Coach Daru is a two time award winning Trainer of the Year for the Florida MMA Awards and Nominated for the Trainer of the Year for the World MMA Awards. He has been globally recognized for his contributions in combat sports performance and has traveled to over 10 countries teaching and mentoring. We want to welcome you to this channel and hope you enjoy the content! 
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thanks to your content I will do the impossible
The best fitness and training channel over entire RUclips, hands down! You rock bro
Love the content and the knowledge transfer brotha! You have inspired me to add in 50Lb rucks (20Lb Vest + 30Lb Sand Bag) into my S&C program. Only been about 2-3 weeks but definitely reaping the benefits!
Yes. Exactly the combo I need. Thanks coach.
Love your workouts.Thank you for sharing
Thank you coach! Ouss! 🤜💥🤛
Really great watch & learn 💪
Greets from germany💪💪
Stuttgart is watching 😊
Greets!
Thnx for the content, guidance, and insights. Greetings from the Netherlands 🇳🇱 👊🏻💪🏻. Way Cooler than Germany 🇩🇪 😉😜. (Relax, my german friends. This is what you call humor, and you're not known for it, but you will get the hang off it, eventually 😊)
Excellent
Good job Darhu i'm dave frome Sénégal 🇸🇳🇸🇳🇸🇳🇸🇳🇸🇳🇸🇳
💪
Wouldn’t a weight vest be better for the running part
I’m training specifically for a Ruck weight distribution is different and want to make sure I’m prepared for that.
hi i dont know if you will see this or if anyone can answer this but if i use a sauna and combined that with contrast therapy (AKA go out of the sauna after 20mins for a cold shower and come back in) will the negatively effect my cardio (aerobic and anaerobic system) because i know cold therapy right after a hypertrophy workout so does this apply for this as well. Also i plan to do 3 sauna session 30mins total every week is that ok or too much thx for all the work man
It doesn’t affect Cardio. And cold showers don’t have a big impact at all.
What brand is that white shirt ?
🤣🤣🤣🤣
Does anyone know which barefoot shoes he is wearing?
Vivos
❣️♥️❤️💜🤍💝💙😇💖
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