Perfect angle to see the workout motion. Sets and reps AND weight percentage clearly communicated. Rationale for the workout and order explained. Hard to believe this video is free. THANK YOU for the quality upload!
Coach Keith here ! I haven’t seen a performance coach with your caliber & expertise! I do the conditioning & strength training at T. Roosevelt high here in Washington DC . Currently enrolled in ISSA STUDYING to take the exam . You are a great teacher , the way you explain it is paramount. I have adopted you as my mentor !
When we say 1-3 sets each exercise of Block 1, does that mean I should do 3 sets of each exercise before moving on or repeat the whole circuit 1-3 times?
This is one of the best videos I’ve ever seen on RUclips. The way he explained everything is really good. Very informative and I learned something new “the post activation potentiation method”.
Epic, I’ve been moving towards Contrast training, moving from a 5x5 program. Think I’m guna make a hybrid routine. But already feeling powerful. Thanks for the advise and content.
Btw is this like super sets or is it do 3 sets and 3 reps then move on and is there rest between the singular exercise sets. Also is this all done in one day
11:4711:55 'THAT'S THE KEY'!!!! 'THAT'S IT'!!! 'FUN+ENJOYING+physical BENEFITS'!!!! 👌👌That's why 'we need always renew and develop many variations of exercises' to avoid 'getting bored'!!! 'RENEWING & DEVELOPING'___THAT'S ALL LIFE ABOUT TO BE AWAY OF BOREDOM AND RUN AWAY FROM DEPRESSION & ANXIETY!!!!!! That's why you 'made it'!!!👌👌 That's successful! I wish you the best more and more!👊🔥⚓️🇪🇬
This protocol, utilizing action-potentiation measures first developed in the DARPA Tardigrade Super Soldier program, will not only robo-bloat your quadroniums but also hyper-accelerate your interstitial myelin production.
Never seen this series before. Just had a recommended to me. For those of you who are going through these exercises, what is the typical work to rest ratio for the warm-ups and then the compound movements with heavy load, in light load? I am currently trying to look for additional resources to incorporateinto a government contracted position where I make work in close proximity with department of defense personnel who need training with this level of specificity.
Fantastic video: both edition and content. I an very interested in such types of exercises for injury prevention and performance in start-stop sports like tennis and padel. Thanks a lot :)
time 11:10 a firm support i agreed with the synapse explanation innervating synopsis some refrains were a bit complex but i haven't read my NASM book in years however, i enjoyed the entire lecture (nasm) it was awesome
Good morning from Sweden So , let me see if I got this down. Day 1 is block 1- squats followed by the plyos,jumps, 60 sec rest between each jump exercises , once this sequence is completed ✔️ take 5 minutes of rest ✅ repeat sequence 3 times 💪🏽 Block 2 barbell-hip thrusts followed by the plyos,jumps, 60 sec rest between each jump exercises once this sequence is completed ✔️ take 5 minutes of rest ✅ repeat sequence 3 times Block 3 Romanian deadlifts followed by the plyos,jumps, 60 sec rest between each jump exercises once this sequence is completed ✔️ take 5 minutes of rest ✅ repeat sequence 3 times Block 4 Alternating DB single leg front lunges followed by the plyos,jumps, 60 sec rest between each jump exercises once this sequence is completed ✔️ take 5 minutes of rest ✅ repeat sequence 3 times Did I get it down correctly?
Yes this is spot on. We get a lot of questions about the workouts. These are taken from our programs which come with PDFs for every day/week of training with sets and reps
Im not over weight. But haven’t trained in few years. Because of shoulder injuries. Which of your videos/playlists would you recommend to start from?? Respect and appreciation from UK 🇬🇧👊🏾🙏🏾🔥
All the videos are random so it wouldn’t be wise to use those. I’d suggest using a custom program I can build for you personally here marketplace.trainheroic.com/workout-plan/team/shea-pierre-s-greatness?attrib=550204-yt
Thanks for the information. Would like to know what should be rest after performing (A1,A2,A3,A4), which has to be repeated thrice. Rest between A1,A2,A3,A4 is 60 secs.
Hi bro thanks for the video, could u pls make one with only ploy metrics, I’m trying my best to grow to maximum height and don’t wanna do anything with weight. Pls make a video about only ploy metrics. Thanks alot❤
Hello great info big fan of Cal Dietz’s I have a question would this workout improve a road cyclist ability to climb? Can’t wait for your response.thanks
No, those two have different goals. While a squat with focus on the eccentric will give you hypertrophy and increase eccentric strength, the banded jumps are focusing on high velocity contractions (both eccentric and concentric). Since squats will be slow and the banded jumps focuses on velocity, one can not substitute the other
Looks great, but it's a lot to remember. Would it be possible to make the same gains with just the dumbbell squat jumps and power cleans (my glute work gets done by kicking)?
should we do the A block squat explosive for 3 sets and then do high knee jump for the sets and then... or one set of squat and then one set of high knee jump, ...
Can u make a video please on a upper lower split similar to this main focus is power and i liked how u didnt neglect the weights as i need a split but im unsure please help
First question : How many times a week ? Second one : I'm in my bb season, so I stopped my plyometric program I used to do during vacations, which was really useful. If i want to do it to maintain or maybe enhance my vert a little bit during the bb season, is it okay for me to always do this same workout with weight increase each week ? Thx flr your video, well explained and this workout seems to be really good to practice 💪🔥
This is the first video I watch from your channel and I find it wonderful! Only one doubt: What about strengthening adductors and abductors in this routine? I hope you can fully answer my question. Thanks in advance and success! Greetings from Mexico!
Unfortuantely, the 7 day free trial was just for Black Friday. If you want to learn more about the program, here’s the link marketplace.trainheroic.com/account/login?team=shea-pierre-s-greatness&trial=true&attrib=550204-ig&+program+2.0+-+the+full+custom+training+program+experience+
I'm confused Between strength explosive and strenght -speed And contrast traning, what is the difference between them, so that they are also similar to complex traning, or do they all have the same name???? I feel that they are the same thing under one name. Each coach explains in a different way. What is the exact knowledge? I hope to help?
Perfect angle to see the workout motion. Sets and reps AND weight percentage clearly communicated. Rationale for the workout and order explained. Hard to believe this video is free. THANK YOU for the quality upload!
I appreciate your comment! Thanks for the feedback 🙏🏽💪🏽
@@pierreseliteperformance more for agility not straight ahead speed
The study I read showed this method to improve vertical jump only 1.81%.
@@markballard1515Everything is relative….you should try it and record your own results
Coach Keith here ! I haven’t seen a performance coach with your caliber & expertise! I do the conditioning & strength training at T. Roosevelt high here in Washington DC . Currently enrolled in ISSA STUDYING to take the exam . You are a great teacher , the way you explain it is paramount. I have adopted you as my mentor !
That’s great Keith. Thanks for the compliments! Very much appreciated! I hope I can help you on your journey
BLOCK 1 - 3 sets each exercise
1. Power squats - 3 seconds down, explode up
60-sec pause
2. High knee tuck jumps
3 reps, short ground contact
60-sec pause
3. Dumbell jumps
3 reps, explosive, toes up
60-sec pause
4. Assisted bended jumps
3 reps, explosive
5 minutes recovery
BLOCK 2
1. HIP thrusts - 6 sets with 90 sec rest
3-minute recovery
BLOCK 3
1. Romanian deadlift - 3 sets 8 reps with 90-sec rest
3 minute rest
BLOCK 4
1. Weighted alternating front lunges - 2 sets of 12 reps each leg with 90-sec rest
When we say 1-3 sets each exercise of Block 1, does that mean I should do 3 sets of each exercise before moving on or repeat the whole circuit 1-3 times?
@@niharsaxena406 I also want to know
Repeat the sam circuit
Excellent presentation bro. Thankyou.
I found your channel today and I already love what you do. Love the positivity!!
Thank you so much 🤗
Thank you for this workout! I’m trying to improve my explosiveness and speed for football/soccer. Hope this will help a lot. Thanks💪
It help or no ?
@@SamusBaracus I think it has helped me a bit. But if I do it more, I will be faster
This is one of the best videos I’ve ever seen on RUclips. The way he explained everything is really good. Very informative and I learned something new “the post activation potentiation method”.
Appreciate the feedback Muhammad. Glad you found the video helpful!
@@pierreseliteperformance I wish if you could make a video about explosive power for punching
I'm just gon add this to my leg workout. I love the explosiveness in it
How did you go about adding it?
Did it work?
Explosive power is the mark of a true athlete.
I think it was very good. I like the way you broke down and took your time that we can understand what exactly why we’re doing what we’re doing.
Glad you liked it Ken!
Epic, I’ve been moving towards Contrast training, moving from a 5x5 program. Think I’m guna make a hybrid routine. But already feeling powerful. Thanks for the advise and content.
Glad to hear it Simon. This style of training really works. Keep at it 🙌🏽💪🏽
This guy knows what he’s doing
Dag your definitely quick and explosive i like it imma start doing these exercises thank you
Love this video even though I am 59 years old I still enjoy doing power/speed workout!!
That is awesome, Grady
Seen this ages ago, finally tried this for the first time. Safe to say im sad i didnt try this sooner
BLOCK 1-3 sets each exercise
1. Power squats - 3 seconds down, explode up
60-sec pause
2. High knee tuck jumps
3 reps, short ground contact
60-sec pause
3. Dumbell jumps
3 reps, explosive, toes up
60-sec pause
4. Assisted bended jumps
3 reps, explosive
5 minutes recovery
BLOCK 2
1. HIP thrusts - 6 sets with 90 sec rest
3-minute recoverv
4. Assisted bended jumps
3 reps, explosive
5 minutes recovery
BLOCK 2
1. HIP thrusts - 6 sets with 90 sec rest
3-minute recovery
BLOCK 3
1. Romanian deadlift - 3 sets 8 reps with 90-sec rest
3 minute rest
1. Weighted alternating front lunges - 2 sets of 12 reps each leg with 90-sec rest
Btw is this like super sets or is it do 3 sets and 3 reps then move on and is there rest between the singular exercise sets. Also is this all done in one day
One of the greatest jump videos I’ve watched yet
Appreciate that! Check out our new video we just posted on explosive jumping power 💪🏽
in the first block you have to do 3x3 of every exercise and then repeat that secuence 3 times,or, do 3 reps of every exercise and repeat it 3 times
Im confused too
Training block sounds to me like it implies a circuit. 🤔 I think it’s safe to assume you’re súper setting these
Thank you for these 'variations' to know about 'French variations', too in 'sports world'.👊🔥
Glad you like them!
11:47 11:55 'THAT'S THE KEY'!!!! 'THAT'S IT'!!! 'FUN+ENJOYING+physical BENEFITS'!!!! 👌👌That's why 'we need always renew and develop many variations of exercises' to avoid 'getting bored'!!! 'RENEWING & DEVELOPING'___THAT'S ALL LIFE ABOUT TO BE AWAY OF BOREDOM AND RUN AWAY FROM DEPRESSION & ANXIETY!!!!!! That's why you 'made it'!!!👌👌 That's successful! I wish you the best more and more!👊🔥⚓️🇪🇬
This protocol, utilizing action-potentiation measures first developed in the DARPA Tardigrade Super Soldier program, will not only robo-bloat your quadroniums but also hyper-accelerate your interstitial myelin production.
This is one of
My favorite video in your collection
GREAT VIDEO! You earned yourself a subscriber. I will male sure to include these exercises ises in my program.
Bro this video was just perfect 🎯
I liked the Iron taps with fitness tubing around knee calves. Thats innovative in my opinion.
The concept really work! Thank you for making these amazing video. Love them ❤❤❤❤❤😊😊
Thanks bro I just need to add some jumping workout and maybe dunk
Do you have a list of the sets, reps and rest times please?
This workout is awesome perfection of the man i m big fan of pier
Gonna add these to my athletic day workout cuz explosiveness is critical if i wanna become a better swimmer thanks for the vid subscribed for more
fantastic stuff here. Loved it all
Man. The vid is just so well detailed. Very nice explanation and variety of exercises! You damn good at your job bro!!
Thank you! Always trying to bring a lot of value every video
8:01 ___'IT TEACHES THE BODY'[NICE QUOTE]= It make the body get used to.
Awesome advice.. i use vibram five finger shoes for my proprioception
super beneficial content, more people should be locked in youre content !!!!!
This is awesome! Thank you for sharing. I was looking for fresh fitness ideas for my second amateur mma fight camp. Keep up the amazing work! 😊
Appreciate the feedback Jordan 🙏🏽
@@pierreseliteperformance anytime sir
Let's goooooooo!!!! Hope the fight camp went well for ya!
Thanks to Gilles Cometti who was the first sport scientist to talk about contrastes and build understandable protocols...
very useful video. thsank u
Never seen this series before. Just had a recommended to me. For those of you who are going through these exercises, what is the typical work to rest ratio for the warm-ups and then the compound movements with heavy load, in light load? I am currently trying to look for additional resources to incorporateinto a government contracted position where I make work in close proximity with department of defense personnel who need training with this level of specificity.
You got me motivated my brother🙌🏽🙌🏽🙌🏽
Glad to hear it bro 💪🏽🙌🏽
Thank you for sharing your wisdom. This was a fun workout
You’re welcome Austin 🙏🏽
great vid..loved the programing
Thank you!
Fantastic video: both edition and content. I an very interested in such types of exercises for injury prevention and performance in start-stop sports like tennis and padel. Thanks a lot :)
Appreciate the feedback! 🙏🏽
time 11:10 a firm support i agreed with the synapse explanation innervating synopsis some refrains were a bit complex but i haven't read my NASM book in years however, i enjoyed the entire lecture (nasm) it was awesome
Good morning from Sweden
So , let me see if I got this down.
Day 1 is
block 1- squats
followed by the plyos,jumps, 60 sec rest between each jump exercises , once this sequence is completed ✔️ take 5 minutes of rest ✅
repeat sequence 3 times 💪🏽
Block 2
barbell-hip thrusts
followed by the plyos,jumps, 60 sec rest between each jump exercises
once this sequence is completed ✔️ take 5 minutes of rest ✅
repeat sequence 3 times
Block 3
Romanian deadlifts
followed by the plyos,jumps, 60 sec rest between each jump exercises once this sequence is completed ✔️ take 5 minutes of rest ✅
repeat sequence 3 times
Block 4
Alternating DB single leg front lunges
followed by the plyos,jumps, 60 sec rest between each jump exercises once this sequence is completed ✔️ take 5 minutes of rest ✅
repeat sequence 3 times
Did I get it down correctly?
Yes this is spot on. We get a lot of questions about the workouts. These are taken from our programs which come with PDFs for every day/week of training with sets and reps
This is for one day ?
@@pierreseliteperformancepin this comment please.
@@pierreseliteperformancehow many times a week?
Always great stuff to share! Thank you.
Nice video quality, angles and slow motion. Also great explanations.
Such an insightful video. When should the French contrast be implemented in terms of periodization for a typical track and field season？
Nice workout this is for lower body best workout i tried it can u make a upper one focsued on same thing please
Im not over weight. But haven’t trained in few years. Because of shoulder injuries. Which of your videos/playlists would you recommend to start from?? Respect and appreciation from UK 🇬🇧👊🏾🙏🏾🔥
All the videos are random so it wouldn’t be wise to use those. I’d suggest using a custom program I can build for you personally here marketplace.trainheroic.com/workout-plan/team/shea-pierre-s-greatness?attrib=550204-yt
Pretty fun looking work out
Brilliant stuff💫
You're a great leg definition too
Much appreciated Arthur 🙏🏽
Love it Coach,
I am going to implement some of this in my workouts.
Thanks for the information. Would like to know what should be rest after performing (A1,A2,A3,A4), which has to be repeated thrice. Rest between A1,A2,A3,A4 is 60 secs.
Rest between 3-5 minutes
Nice video! Definitely for young people. My feet can't handle those jumps anymore. 😢
Awesome video ! How many times a week can we do this ?
Hi bro thanks for the video, could u pls make one with only ploy metrics, I’m trying my best to grow to maximum height and don’t wanna do anything with weight. Pls make a video about only ploy metrics. Thanks alot❤
I cant believe this video is free
How many days between work outs?
This is part of the greatness program so it’s customized to you. Typically you’d want to rest after day 1 and 2
Solid workout tips and exercises !!
You just gained a subscriber ;)
Good to hear it!!
Hello great info big fan of Cal Dietz’s I have a question would this workout improve a road cyclist ability to climb? Can’t wait for your response.thanks
Thanks for the sharing.
Nice program.
Very good your product on 2:55 !
Where can we buy that?
Links?
Thank you very much.
Peace from France
www.pierreseliteperformance.com/programs/product/bands/
@@pierreseliteperformance thanks for your fast reply!
No international shipping???😕
this is gold!
nice vid brother! Like the movements alot and will incorporate into my workouts. Curious what brand of red socks are your wearing
great vid..loved the programing
Great video 🙌🏽
Thank you 🙌
Are we suppose to do A1 3 set and 3 rounds not sure about when he said 6 rep 6 set hip thrust and complete 3 set 😅
This is fantastic. Immediate sub. Thanks.
fantastic vid bruv thank yu
You’re welcome bro
Amazing my man, the best in the bissnes
Much appreciated Alejandro 🙏🏽
thanks for help coach ! :)
Bro would make a great consultant
The damn thumbnail looked intense 👀👀👀
Subbed
Thanks James! 💪🏽
Would you say that the banded jumps work in a similar way to a squat with focus on the eccentric portion to drive hypertrophy and deceleration?
No, those two have different goals. While a squat with focus on the eccentric will give you hypertrophy and increase eccentric strength, the banded jumps are focusing on high velocity contractions (both eccentric and concentric). Since squats will be slow and the banded jumps focuses on velocity, one can not substitute the other
So for block A u would squat doing 1 set only and then right after go into jumps, and then repeat 2 more times?
Great Programme!
This is awesome! Thanks for sharing man!
I love it. This is good for my boxing conditioning training!
Ahahah we both here for the same thing I love it 😂😂
Hey man. Not sure if you will see this. Big fan. Just wanted to hear your thoughts if it would be ok to do this kind of training everyday.
Dude what shorts are u wearing I NEED THOSE SHORTS PLEASE
Great workout. I'm looking forward to trying it.
Great video + it’s free. Altogether a win
Holy crap. This guy is the legitimate Flash. Was there some clever editing or does he do an infinite number of reps?
Looks great, but it's a lot to remember. Would it be possible to make the same gains with just the dumbbell squat jumps and power cleans (my glute work gets done by kicking)?
I think that would also work! It’s all about contrasts
Awesome video bro! But do you have a only French contrast training program?
Not just French contrast but the sports performance training programs 1 & 2 have multiple weeks of French contrast training
should we do the A block squat explosive for 3 sets and then do high knee jump for the sets and then... or one set of squat and then one set of high knee jump, ...
man vivo is making a loot of money now days. great vid
Can u make a video please on a upper lower split similar to this main focus is power and i liked how u didnt neglect the weights as i need a split but im unsure please help
This actually looks like a workout that would work.
Definitely proven to work 💪🏽
First question : How many times a week ?
Second one :
I'm in my bb season, so I stopped my plyometric program I used to do during vacations, which was really useful.
If i want to do it to maintain or maybe enhance my vert a little bit during the bb season, is it okay for me to always do this same workout with weight increase each week ?
Thx flr your video, well explained and this workout seems to be really good to practice 💪🔥
I don't understand the first Block. Should I do 3 supersets or should I do 3x3 with each exercise and then move on to the next one ?
supersets
Straight 🔥🙏🏾💪🏾👊🏾
Subscribed yes siiirrr let's goo
This is the first video I watch from your channel and I find it wonderful! Only one doubt: What about strengthening adductors and abductors in this routine? I hope you can fully answer my question. Thanks in advance and success! Greetings from Mexico!
Might be to late but those band movements he does in the beginning can help
@@AizarreThanks. Yeah,I watched them with the bands but it was the warm up.
@@danyjerry4 well he also said the hip trust can also activate them
@@Aizarre ok, thanks.
I seen a another video resistance band workout please
Thank you, Coach. I have a question. What is the reason for the heavy frequency of the legs?
What are the bands Shea uses when he’s doing his warmup? The bands that are just above his knees?
www.pierreseliteperformance.com/programs/product/bands/
@@pierreseliteperformance legend thank you 🔥
Would love to do the 7 day trial before starting, can't see how to access that offer though, any suggestions?
Unfortuantely, the 7 day free trial was just for Black Friday. If you want to learn more about the program, here’s the link marketplace.trainheroic.com/account/login?team=shea-pierre-s-greatness&trial=true&attrib=550204-ig&+program+2.0+-+the+full+custom+training+program+experience+
I'm confused Between strength explosive and strenght -speed
And contrast traning, what is the difference between them, so that they are also similar to complex traning, or do they all have the same name????
I feel that they are the same thing under one name. Each coach explains in a different way. What is the exact knowledge? I hope to help?
Daymnnnnn you jump really high