Leg Specialization for Athletic Muscle | Overtime Athletes
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- Опубликовано: 7 фев 2025
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Hey Chris, have you tried skipping?
I always come back to this video when I start focusing too much on leg size over performance. Still relevant in 2020!!!
100% same here
still relevant in 2021!
still relevant in 2022!
2022 lehhhhhsGO
😁🤙🏽
Chris keeping it real not bothering to egotistically film the squats because we all know what that looks like..this man is all about the educational content nothing but help as always yet still keeping it entertaining and extremely professional as always dude! keep em comin' Chris, love it.
George Pacey I was actually really interested in the squat, and I was hoping he would've covered the topic of high vs low bar for athletes. Also parallel vs high/low, another good topic.
DShaker24 i get that this is a workout for athletic muscle training your lower half but would this help with improving sprinting times/speed and vertical? He doesnt do any plyos in this video just weightlifting
RiseAbove 756 Yes this will absolutely help sprinting and vertical. Especially if your not strong. It doesn't matter how fast you can produce force if you can't produce enough in the first place. Don't totally neglect plyos though
Andrew Robeen of course. I do Post activation potentiation complex which is contrast. Basically you do a heavy resistance lift like a squat or trap-bar deadlift then follow it immediately with a plyo that mimics or is close to the heavy resistance lift. So basically squat follow it with a seated box jump. Idk if you follow football a lot but john ross who ran a 4.22 40 at the nfl combine got his 40 down from a 4.5 to a 4.2 in 6 weeks by doing this type of training. It worked for me and i got my 60 down from a 6.8 to me hovering around a 6.5- 6.6
When you said that truth about the quads, you just won me as a subscriber. I mean, here's a man who can actually think for himself and knows the human body. He understands the difference between aesthetics and performance.
focus on your upper leg and glutes, not your lower leg. thats what he said.
4:58 DB Reverse Lunge
8:13 BB Single Leg RDL
9:28 Swiss Ball Hamstring Curl
14:59 Standing Single Leg Calf Raises (weighted)
19:08 Heel Walks
what are the repss
@kntf7333 no reps mentioned. You have to decide. I'd guess above 10 reps since these aren't meant to be heavy lifts.
@@irshadazeez4764he puts reps up for some of the lifts. Sl rdl 3x8
Dang, Chris out here on the RUclips hustle dropping videos left and right. Nothing but respect man, best channel for athletes period. keep em coming
I appreciate it
You steady dropping classic hits in your playlist 🔥💯 R.I.P. Pac 🙏🏾 ... Great video as well!
Just stumbled upon your channel looking for strengthening excercises for my daughter. Last year she had a major injury from track so we are starting early, getting her healthy. Thanks for your content. It's extremely helpful and educational for both her and me. #collegebound in a little over a year.
Did this and added sets of 5 second controlled hamstrings negatives on the lat pulldown seat( with the pads to hold my ankles)... All I can say is Ive been walking like i had to take a shit.
LOL
jajajaja
This is really good workout, I like the athlectic built, I've been a personal trainer for over 15 years, Nfpt certified, Ace health Coach cerified, Self defense coach {Jushindo}. I like this style and system of training.. Good job brother
this is Dopest channel I came Across! I like your style, Coaching and educating the masses to become better athletes. Thank you sir
The quality of the content is insane Chris! Loving your youtube grind
Man I tested a 34 inch vert last season and can play around with some dunks, I couldn't imagine a 44 vert
Ex bodybuilder here who’s gone back to high performance sports… I agree with this 100%!!!!
“Performance” over “size” for optimal athletic performance on the field 🚀
Nice timing. This posted while I was looking for some new leg workout ideas.
I always think it's interesting that some of the fastest and strongest athletes out there have seemingly small calfs. Check out a lot of the NFL receivers and even bigger LBs and D players.
JAKEBrakeModel94 nba players too. it seems like for many black guys they're just naturally explosive without training, that's why they seem to have skinny legs.
JAKEBrakeModel94 in basketball and soccer there is no such thing as small calves you must be watching girls sports
in basketball? lmao show me what tall ass NBA players got huge calfs ??
as well show me alot of soccer players thats got huge calfs thats not shorter than 5'6
Suav Chav I agree with you but look up Ray Allen calves
if ı had a gym like that, i would train 7/24
i'm from turkey we say 7/24 in here. it doesn't make any difference, i think u understand me :D
In Turkey their weeks consist of 24 days and their days are 7 hours.
Jacob Opatz lol
No you wouldn't because you have to sleep at some point
will probably end up like 7 hours in 24 days......
So glad I found your channel man I am going into preseason for soccer after a 18 months layout and this is very helpful
Thanks a lot for this video! Absolute Gold!
I am 6'0" and just starting to build my strength and vertical...
I love your content brotha. It's awesome how u were able to successfully branch off from Elliot and do ur own thing
I'd be interested if you had off- season workouts and in-season workouts for certain sports
I have football.... baseball in on the way. Honestly Flight System is perfect for basketball. I'll see what else I can do
overtimeathletes Hey man, I love your videos but do you think you could do a soccer spefic video please? Like lower body workout please
Could you please do more basketball vertical workouts? Work out to do and workouts to not do. I'll appreciate it!
Love the way this guy trains and thinks!
Top Speed Cycling x1
Back Squat 5x3
Box Squat 2x3
DB Rev. Lunge 3x8
SL RDL 3x8
Buddy Hamstrings 2xmax
Plantar Flexion
your physique looks killer my man. and an athletic beast like always.
Thx for the high quality vids!!!
Hey! Thanks for another the great video. I could not agree more on the Islas and points you made about athleticism and ideals in sport. It is refreshing to hear someone talking about this. Also, excercises and thoughts were some to put a note on.
One good way to prevent shin splints is standing with back against a wall with something behind to hold onto, feet reasonably close together about 15cm from the wall, keep heels on the ground and just lift your toes up and just stomp up and down up and down on thr ball of your feet as fast and hard as you can. That muscle will start to burn within 15 secs. A great running coach showed me this
Really love this kind of video where you explain everything during your workouts.
So happy that I have found your vids, man. I have wanted to deter from the power lifting workout style and advance into a more athletic workout focus. Keep up the good work and the vids. They're good shit and have helped me excel in my sports (baseball and hockey).
best channel ever.
Love all of Chris’ videos!
Hey Friend thanks for all this great videos , they really helped me develop stamina, strength and conditioning.. I am over 40 and still playing soccer with people in their 20’s .. my problem is how to develop bigger calf’s and bigger hamstrings.. thanks again
can you do a specific video on basketball leg workout
Basketball leg workout ? Just do this wtf
Nickleback1978 🤣
No I can't ..sorry
Check out the Kenian runners, they have incredibly thin calves as well as the "springy" style, as if they are constantly doing invisible ropejumping. Low weight in the lower leg improves turnover, it's basic physics! I try to be "on my toes" all day, doing little jumps, walking on the ball of the foot, doing foot exercises etc. to arrive at the "barefoot" running style (not necessarily without shoes).
This channel dope af I can’t lie
Following your blog for some time . Really liked the routine you design for different sports.👍 Didn't know you were injured. Wish you a speedy recovery 💪
This dude makes me want to workout every time i watch him!! Like to see him play volleyball!!!! Got to have a purpose!!
just b4 that bomb ass tupac came in
i was feeling the Machel Montano big ups mann
Exactly what I was looking for
Knowledge! He’s sharing knowledge… Wish I had access to this knowledge when I was younger…
Like always, very very interesting and well explain. Thx a lot for sharing your knowledge.
This is hectic! Thanks OTA
Hey Chris love your work and your music choice. was wondering if you had a public playlist
overtimeathletes on spotify
What if @Overtmeathletes and @AthleanX did a collab guys?!? omfg
Calves are one of those muscles that you either have them or you don’t. It all depends on the size of your Achilles’ tendon. If you have a short tendon you’ll have a longer, more extended calf muscle. Longer tendon= shorter calf muscle.
Great work big homie, loving the content.
Your actually the coolest person ever
This is the video I’ve been looking for!
2pac Makaveli the don!!! Dope video bruh Leg day is a must!
ASSS POPPPING I LOVE THIS CHANNEL FR
As always, great content man. Thank you so much. ❤️❤️😀
So on point about the athletic build in the legs. The highest vertical leapers in the NBA have pretty small calves. Westbrook's calves look like "chicken legs" in terms of size but the guy jumps out the building. Goodstuff
You've really been on that RUclips grind! In this video you said to go heavy on hamstring curls, is it normal I always feel like I'm getting a cramp when I'm doing them? I'm guessing it's not but I figured I would ask.
Michael Blair it can feel pretty awkward man. just gotta power through and recovery effectively.
Michael Blair yeah I feel that sometimes too
To start trying using momentum to get it up and focus on slow eccentric. Slow eccentric do great things for hamstring strength.
To The OTA Squad, been a top professional athlete as a Soccer player "Footballer" Playing in the late 80's and early 90's missed out on the opportunity to Top Physical Performance. With the Soccer Ball at my feet truly was one of the best in the world. As I have been Director of CGSA since 1991 but really 96 when I retired from playing full time. Taken Plyo classes and hired good Soccer Plyo coaches / trainers. Here is the question. As in Soccer your core is always good positioned and has to be Supple as Hell, because the amazing change of direction Soccer players have compared to other athletes like American Football where their body has time to adapt good form and body position then can develop their explosiveness based on the amount of time they have to transfer Mind to Body. As a trainer almost 100 percent is based on creative technical ability to get out of pressure and either penetrate to draw a numbers up situation , or 2 just to create time and space to make good judgement and retain possession of the ball. Looking forward to hooking up and inputting some of your genius progressions and components of a TOTAL ATHLETE.
Franchement vous ètes extraordinaire je regarde tout tes vidèo pour pratiquer mon sport ,merci beaucoup🏋👏👏
Good morning 🌅 Sri...plz...who to decrease thigh fat exercise...and belly fat ... comment me Sri...I regularly watch u vedio.....I flow u...best improve my running.... Thank you sir...💖👍💖
nice fade bro. looks fresh
Appreciate the comments between the exercises
18:38 - 19:35
can you please explain me how many sets and reps I have to do for each exercise;
Love it man👌👌👌👌🙌 keep it up. Just earned a subscriber
Thanks a lot dude! your vids are fantastic!
Exactly
What I
Wanted 🙏🏾thankyou !
I like the OTA coach
amazing channel, really helps me with the soccer training
The PAC playlist in the 🔥🔥🔥💯💯💯
I'd like to hear a bit more about rest periods during his workouts
Great coach!
damn classic Tupac. nice
great video, helped me out a lot
Hard Work 🥶
Hay, thanks for this workout was really feeling it at the Swiss ball. Even put on the 2pac for the session. You the man
HINKSON GRAPHICS says Big Big BIG respect for the Trinidad & Tobago music (Machel Montano ) in the background at 5:42 in this video ... Reping for the Caribbean and Soca Music :D :) Much Love from #HinksonGraphics ... Had to rewind to make sure it was from the video and not our radio lol ... recent tune too ... points (Y) Love in the house :) #ProudTrini
Good job, thank you for your videos
I want a lil size on legs n calves as i always had skinny legs but still wanna b functional n flexible 4tha ova 40 crowd!
Athletic look. 💪🏾
Hi chris, quality videos as per usual i was wondering if you could drop the link for where you were reading about the calf breakdown by Joe Defranco. Also what shoes are you wearing?
I love what you do continue like that coach i follow you and i live France great great job you are a killer
I’m not an athlete but I’m using these workouts 💪🏾
Very nice
👑
Ive always preferred more developed hamstrings as opposed to quads, it just looks more symmetrical tbh 💯
Great vid as usual but I started getting seasick around 3:30 from the camera movement! Wild yo!
booyaa!!! love this kind of videos
Yes yes that machel soca 🔥🔥🔥
Found your words while you were using the Swiss ball very inspiring as I am just coming off a very similar injury and very similar loss of condition - and caused by about as embarassing a reason! Quick question on the reverse lunges, though - can you contrast the difference in effect between keeping the upper body about in-line with the calves as you demonstrate vs. keeping the upper body perpendicular to the ground?
Hey, I feel that’s how I’m built, would like to workout with you sometime 😅
Is this the guy from Eliot hulse? I like this guy even better.
Hi! I just bought the Sculpt program, seems to be a good program :) One thing though, all the excercises - do you have video on those?
I also had an ankle sprain 2weeks back but like after 3-4 days of injury i started working out with a strap. No time to take rest 😅
I've noticed this for a while but after rewatching old videos just wanted to say you got hella lean
Chris!!! Youre the best Man!!!!!, are u considerate to teaching some seminar???.... I have a CROSSFIT BOX , play basketball pro, love your videos and want to invite u to come to BOLIVIA and teaching a seminario for athletes....let me know how you Think
Great vid chris
big respect man，and do u have any special way or exercise to treat achilles tendinitis? I got it both my feet and its really affect my performance on the pitch😂.Thanks
So is it bad if you naturally have big quads and calf’s I do and he is making it seem bad
Good content!!!! Respect💯
I love this video
Chris thanks for all the free content. How about your power movement like clean or snatch would that be on a different day? And plyos??
Thanks this helped me lots