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- What's up?
It's Chris Heria, welcome to another vlog.
We just got back to Miami
from doing workshops around North America.
And one thing that I covered in one of these workshops,
I wanted to make a video about.
And that's one thing that you can add to any workout
that's gonna get you super strong
and it's gonna help you progress a whole lot faster.
And that is adding explosive training
as a component in to your workout program.
When you're training with explosiveness,
you're activating your fast twitch muscle fibers.
Your fast twitch muscle fibers are the main muscle fibers
that you use for powerful bursts of movement.
Such as sprints, normally exercises with a sense of urgency
and you're trying to exert as much energy
at the very start of that exercise.
Being as explosive as possible.
Kinda like the move that you guys saw me doing
at the beginning of this vlog.
When I get to the top of that muscle up,
I'm trying to be as explosive as possible,
as powerful as possible, to force my body
to go in the air as high as possible.
Which is also gonna be a good reference
to know how hard you're pushing.
The higher you go the harder you're pushing, of course.
So basically the more force that you use
at the beginning of an exercise,
that's gonna lead to more power and explosivity.
And although these muscle fibers give out a lot sooner
than your slow twitch muscle fibers,
the muscle fibers that are mainly active
when you're training endurance style.
Having more strength and power is gonna have you
progress on to harder exercises a whole lot easier.
Which is why I said, explosive training
is gonna help you progress a whole lot faster.
For example, ten explosive push ups is probably gonna feel
a lot harder than 20 normal push ups.
So if you're training 10 explosive reps every single time
versus just doing them normal,
you're gaining way more strength and power from that.
So now you're getting strong, explosive,
you're training your fast twitch muscle fibers
and you're gonna eventually increase your endurance.
So you see, the more intense you make these exercises,
then when you do 'em with the normal intensity,
it's gonna feel a whole lot easier
and you're gonna be able to progress a whole lot faster.
'Cause if you push or pull with the same force
to reach the same amount of reps every single time,
you're basically limiting the amount
of strength that you're gonna get.
Remember, train the same and remain the same.
This is why the key is to consistently increase
the intensity of how much you pull or push over time.
And another thing I can tell you guys
from personal experience is that once I started
incorporating explosive training,
all the other moves that felt impossible started feeling
actually possible and eventually I was training for it
and I was able to do them.
When I training explosive with my planche,
full planche push ups came like this.
When I was training explosive with my muscle ups,
strict forma and explosive muscle ups came like this.
So that's one major thing that you can add to any exercise,
any workout, that's gonna have you get a whole lot stronger
and it's gonna help you progress a whole lot faster.
So I created a workout for today.
I'm gonna show you the different ways
that you can incorporate explosive training
in to your exercises with this routine.
And for the first exercise we have explosive pull ups.
I'm gonna show you guys how to do this
with different pulling levels.
All right, so if you can not yet do at least
10 normal strict pull ups, then you wanna just
focus on explosive training down to Australian pull ups.
So I'm gonna use rings for this Australian pull ups.
But of course you guys can find a bar.
And you wanna basically pull up and come down.
Control the negative, as well.
So come up, and come down.
So you guys would work on that one
until you can do at least 15 real pull ups.
But once you can do that we're gonna
move on in to explosive pull ups.
So you wanna start with a dead hang, just like this.
Now from this dead hang you wanna pull up to your chest
and try to explode and get as much hang time
as you can as possible.
So you don't wanna swing at all.
You don't wanna use any momentum,
that defeats the whole purpose of explosive training.
You wanna be from dead, dead weight,
pull as hard as you can.
Kind of something like this.
It's super important as well to control the negative
'cause that's just as important in this exercise.
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And that's how you do explosive pull ups.
And if you guys have trouble with this one,
you can just start by doing reps
of one every thirty seconds.
Kinda like using this dead hang position,
feet on the ground, pull straight up, come back down,
let go, and do it every thirty seconds.
Or you can move on to switching grip pull ups.
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So as you can see when I did that move right there,
I'm actually being as explosive as possible
with one hand and then coming down
as controlled as possible.
All right, so I'm gonna show you guys how to move on
and take this in to pushing.
A great introduction exercise for this is gonna be
diamond, to regular, to wide push ups.
You wanna start using this exercise
when you can do at least 15 consecutive push ups.
So let's go for it.
I'm starting off in the diamond.
You wanna be explosive enough
that you reach the normal position of a push up.
And as you can see, when I came down
I didn't just slam down, I controlled the descension.
That's super important, all right guys?
So now we're gonna go into wide.
Control the descend.
See, we're gonna go back close together.
(up beat music)
All right.
So that's how you incorporate it in to pushing.
So really, you guys can incorporate this pushing technique
in to any push up variation.
As long as you're using strict form,
you're being as explosive as you can at the beginning,
and you're controlling the negative,
this technique is open for all explosive movements.
Now I'm gonna show you how to bring it to the legs.
All right, we're gonna go for single leg box jumps.
We're gonna try to be as explosive as possible,
but of course you gotta keep the form
and you gotta work with the negative.
All right, let's go for it.
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All right, a couple reps.
We're gonna go bring it to the dip bar.
All right, so now we're gonna move on to dips.
We're gonna get explosive with it.
So you wanna push off as hard as you can
and you wanna try to go as high as you can.
But you don't wanna sacrifice
how high you go for your form.
You still wanna keep your form super solid,
you still wanna keep your core tight.
It's super important that you don't sacrifice your form
for how high you go or for your reps.
Those reps will come, it's better to work on perfect reps
than creating and building sloppy reps.
All right guys, you're gonna get way stronger like that
and you'll build a more solid foundation.
You're not just gonna start looking strong,
but you're actually gonna start being strong.
And that's how we train over here.
So, before getting in to these explosive dips,
you wanna make sure that you can do at least,
I would say 12 straight consecutive dips with perfect form.
By the time you can do those 12, you should at least
be able to do one to two explosive dips.
And like I said about the explosive push ups,
you can always just stick to one rep
every thirty seconds or every minute on the minute.
Work on those, you'll eventually bring those reps up
to two, three, four, five and eventually you'll be doing
10 consecutive reps for sets.
So let's go ahead and do these explosive dips together guys.
So you wanna start form here or here,
you can go down, push off as hard as you can.
As you can see my hands left the bar.
That's exactly what you guys wanna do, as well.
But you wanna do it from a dead weight.
That's gonna be the most effective.
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Woo!
So there we have some reps right there.
Now we're gonna move in to one of my favorite exercises,
the burpee.
Now you guys know why I'm doing this move all the time.
This is what I call the laziness killer.
This move is gonna make you super explosive,
it's gonna kill your laziness.
Which is probably why a lot of people are pretty lazy,
they never wanna do this move.
But I highly recommend this move.
This move is probably in my top five exercises.
So let's go ahead for some explosive burpees!
Now, of course, when you guys are doing burpees
you wanna have perfect form and go at your own pace.
But, of course, remember you wanna be
as explosive as possible.
Let's go for it.
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As you can see guys, I'm already busting in sweat
since this is highly effective.
I'm gonna show you one last move of how you can apply
explosive training a little differently.
So this next exercise I'm gonna show you guys
is called dip to full planche.
Now for this move we're not gonna
release our grip for this exercise.
But we're still gonna be as explosive as possible.
The key is to try to feel a sense of urgency
from the very beginning and to explode with as much power
as you can from a dead position.
Not from a position where you're swinging
'cause that's gonna take a lot of
the strength, power, and explosiveness out of the movement.
So I'm gonna show you guys how you can apply that into
more harder progressions that you can't yet go at.
Like how I do it with this dip to full planche.
So I'm gonna show you guys how I do that.
We're gonna start in the dip position
and we're gonna explode in to a full planche position.
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So there you guys have it.
Dips to full planche.
As you can see, I didn't let go of that move,
but I tried to explode as hard as I can
just to reach the end stage of that rep.
So thank you guys so much for watching.
If you enjoyed the video or you learned something
definitely smash that like button.
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I'm gonna go ahead and put this workout up
on the Heria Pro app guide so you guys can go ahead
and get it right now and start working on this routine.
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and get full access to all my workout routines.
I'm posting my workout routines there
on a daily and weekly basis.
Workouts and workout programs, guys.
And if you don't become a member, the app is still free and
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at random to win a free Heria weight vest.
In fact, we didn't mention Octobers winner, so here we go.
There's October's winner right there for you.
Congratulations on your new Heria weight vest.
That's all for today guys, thank you so much for watching.
Leave a comment down below, let us know
what you want the next video to be about.
This is just one tip that you can use
to incorporate into your workout regimen.
There's a whole lot more techniques and components
that you can utilize in your training to take your workouts
and your body to the next level.
So let me know what you want in the comment section
down below and I'll be sure to make a video next time, guys.
Mad love, peace out.
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(bullets)
Smash that like button, guys.
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