- What's up, it's Chris Heria.
Welcome to another vlog.
Today I'm gonna be training skills
and I'm gonna be walking you through exactly how I do it.
What techniques that I use specifically
to develop my skills as wells as strength and endurance
and how you can start incorporating it
into your workout routine.
I'll also be showing you some extra tips along the way.
Now for today's skill training
I'm gonna be doing all pushing exercises all from the floor.
And when it comes to skill training,
I either dedicate a whole day specifically
to these type of exercises and this type of training,
or I will do 20 to 30 minutes of this type of training
before my actual workout.
so throughout the whole entire week
I'm gonna have at least one to two days
of dedicated skill training,
and about three to four 30-minute sessions
before my actual workout throughout the week.
And keep in mind every time I train skills
I'm always doing something different
to give my other muscles a rest
just like when you're working out
in your normal workout routine,
you're not gonna workout the same muscle group
every single day in a row.
Another thing to point out is that this type of training
isn't just skills like balance.
It takes a lot of strength and endurance,
so you really do need to give your muscles a rest
if you want to see continuous progress and improvement.
So the best thing to do is to listen to your body.
Some skills I could train every single day,
like the handstand, depending on the intensity
and the volume of the training,
but other skills like planche training
and training with combos,
it's gonna take a lot more strain
from your muscles as well as your tendons.
So depending on your intensity and your volume
those may take a longer period of rest.
Although when I really am trying to acquire
or improve a certain skill,
I will train it a couple days in a row
as long as my body can take it,
and of course I start to decrease the volume
and intensity over those couple of days.
But once it starts to affect my technique or my form,
that's when I'm gonna give it a couple days of rest.
Now for today I'm not going to show you
exactly how to do every single advanced skill
from the very beginning.
If you wanna learn how to do that
you can always check my previous videos.
I've already covered and broken down all these exercises
on how to master them step-by-step.
You can check them out on my channel.
What I am going to be showing you today
is how to train for them and how to incorporate them
into your workout regimen.
Now before we get started it's important
that you've warmed up.
Warm up your arms, warm up your wrists, all your tendons.
And when you're warming up to start a workout,
it's best to do active and dynamic style stretching.
You don't want to hold a stretch for too long.
If you want a good warm-up and you also want to know why
you shouldn't do static stretches
before your workout routine, check out my video called
"Don't Do This Before Your Workout"
over on my Thenx channel.
So I've already warmed up,
and I'm ready to get started,
and when it comes to skill training
there's basically two methods I always apply.
The first one is starting at the hardest progression,
and once you start to break your form,
you go down to the next regression
or next hardest progression,
and you continue to work your way down
all the way until the easiest progression.
And the second method is to train each progression
every minute on the minute until you start to break form
or until you start to fatigue,
and then for two minutes and continue doing that
working down each progression.
And when you're first starting off
you just want to basically do one as perfect as possible,
wait a minute and then as soon as that minutes up
or two minutes are up,
you go ahead and do another one.
This method can actually be done
with any skill or any exercise.
If you're trying to learn how to do pull-ups
and you can only do one,
try doing one pull-up every minute on the minute,
then work your way down the pull-up progressions
and you're gonna see you're gonna increase
in pull-up repetitions very fast.
Pretty soon you'll be doing three perfect pull-ups
every minute on the minute and so forth
continuing to increase your repetitions as you do this.
So that's what I'm gonna be doing today,
and I'm gonna be putting it into action
and showing you exactly how I do it.
So as I said before you always want to start off
with the hardest progression,
and for me today that's gonna be a combination of skills.
Also keep in mind that some days of skill training
are meant for maxing out and hitting those PRs,
and other days are meant for just increasing the volume.
Remember if you try to max out every single exercise
and every single hold, you're actually
going to lose volume in your training
and that's gonna hurt you in the long run.
And that's why you want to separate the training
some days to focus on maxing out and creating those PRs
and other days to increase your volume.
And training like this you're definitely
going to see progress.
So for today I'm only going to be doing a couple reps
or a couple seconds of hold for each exercise
to make sure that I can complete
the full duration of this workout.
So now I'm ready to get started.
I'm gonna start off with the hardest
progression of today's training.
That's going to be a combo of exercises.
So I'm gonna go for my first set,
and another good tip for motivation
and endurance in your training
is to listen to some good music.
(relaxed techno music)
All right let's get it.
(relaxed techno music)
- [Voiceover] Heria music.
- All right quick little set.
Let's go ahead and start the timer.
One minute, here we go.
All right let's go.
(relaxed techno music)
All right, there we have the second set
and I'm not trying to gas myself out,
so I'm gonna stop right here on the combos,
and now I'm gonna go into the second hardest regression
handstand to full planche.
So let me restart the timer.
All right let's go for it.
(relaxed techno music)
- [Voiceover] Heria music.
- Wait one minute.
(relaxed techno music)
All right so this is basically how you do it.
Now as you become more fatigued,
you can increase that rest time
to do one every two minutes.
So every time it hits a two-minute mark
you'll go ahead and do another one,
but for the sake of the video I'm gonna keep things going.
We're gonna go to the next progression,
that's gonna be 90 degree pushers.
All right now the rest of the exercises
for the rest of the video's gonna be all from the ground,
no equipment, no parallel bars.
And for the 90 degree push-ups
I'm gonna increase the difficulty
by doing it with my hands on the floor
and starting from a dead man position.
So let's go for one every minute on the minute.
All right let's get it.
(relaxed techno music)
All right start the timer.
Here we'll go five seconds, let's get in position.
(relaxed techno music)
All right let's get it.
Again we're just trying to do this as perfect as possible.
We're gonna go for another one
as soon as this next minute is up,
and remember you want to continue to do one
every minute on the minute until you start breaking form,
then you can increase it to two minutes
or you can just go down to the next progression.
And for the sake of this video
I'm just gonna be doing about two to three rounds
for each of the progressions.
So we're almost up.
All right here we go.
Let's get in position, five seconds left.
(relaxed techno music)
All right there we go.
And of course you can increase the repetitions,
doing two every minute on the minute
as you get stronger.
So I'm gonna go for one more, wait one more minute,
then we're gonna go to the next progression.
All right 10 seconds before we start.
It's gonna be the last one, let's get in position.
(relaxed techno music)
All right there you have it.
90 degree push-ups.
Now we're gonna go into the next progression
that's gonna be easier than this.
Thatt's gonna be a handstand push-ups.
I'm gonna go for a couple reps,
once every minute on the minute.
So I'm gonna go ahead and restart the timer.
Wait one minute.
When that minute's up
I'm gonna go ahead and start my repetitions.
All right 10 seconds left, get into position.
Kick up.
(relaxed techno music)
Quick five set, wait a minute, we're gonna jump back up.
Keep in mind you don't want to gas yourself out
with every single set that you do.
You definitely want to leave energy in your tank
to keep on going for multiple reps of this.
But of course if you're already starting to feel fatigued,
you can push this to two minutes,
doing one set every two minutes
every time it hits two minutes.
All right 10 seconds on the clock.
Get in position.
Let's get up.
(relaxed techno music)
- [Voiceover] Heria music.
- All right.
I'm gonna go ahead and do this one more time,
then we're gonna move into the next easier progression.
Put this down, and keep in mind
you can do this just for one exercise
for a whole duration of 30 minutes or even an hour,
but as you increase your strength and your endurance
as well as your skill set,
you'll eventually be able to add more skills
into one session of training.
So let's get ready, do our last set.
All right we have 10 seconds left.
Let's get into position.
(relaxed techno music)
There's the last set.
Remember you want to try to do them as perfect as possible.
So of course if you can continue on doing a set
or even one every minute on the minute,
or if you're feeling fatigued
you can go ahead extend it for two minutes,
but I'm gonna continue with this routine,
go on to the next easier progression.
That's gonna be handstand holds.
And this time for every minute I'm gonna switch it up
from a wide handstand to shoulder width and then closed,
a different one every single minute.
You don't have to hold this as long as you can
unless you're specifically training to max out.
If you want to increase the volume,
just hold it for a moderate amount of time
and you'll be able to increase your sets
because you will have to go again within another minute.
So let's go ahead and get the first one.
Let's go for it.
(relaxed techno music)
All right let's go ahead, start the timer.
As soon as it hits one minute
we're gonna go into shoulder-width.
All right 10 seconds in,
let's get in position, shoulder-width.
(relaxed techno music)
- [Voiceover] Heria music.
- All right there we go.
We're gonna wait until it hits another minute
then we're gonna go for the close grip.
During your break you really want to make sure
that you're regulating your breathing.
You're trying to calm yourself down
to get ready for that next set
that's gonna come up just shortly.
All right 10 seconds, get in position.
Close.
(relaxed techno music)
- [Voiceover] Heria music.
- All right there we have it.
I'm gonna do one more set for the video
but really I would train this for at least ten more minutes
going wide shoulder and close
every single minute on the minute.
If this is the last exercise I'm doing
I probably actually would try to extend the whole time
and do it for a little bit longer
just to burn out and finish my set.
And don't forget guys,
for more of these progressive workouts,
and this one specifically,
you can always get them on Heriapro.com.
Sign up to become a member on Heriapro.com.
You're gonna get full access
to all my personal workouts and workout programs
that's specifically designed to not only train like this,
but to build solid muscle while simultaneously burning fat
getting in the best shape of your life
the most effective way possible.
And of course to take these workouts with you everywhere,
you want to download the Heria Pro app
from the App Store or Google Play Store.
I'm gonna go ahead, go for this last set.
(relaxed techno music)
All right we're gonna go for the last one close grip.
Get in position, get the diamond.
(relaxed techno music)
- [Voiceover] Heria music.
- All right, then we have the last one.
That's gonna complete today's routine,
and of course you can continue to do this
until you actually fatigue,
and as you fatigue of course you can continue
to push the duration of time from doing one every minute
to doing one every two minutes of time.
And don't forget you could do this for any exercise,
it doesn't have to be just the ones I just showed you.
You could also do it with any other exercise
you're struggling with like pull-ups, push-ups,
dips, muscle ups, every other exercise
you want to use this method to increase
your strength and endurance,
as well as your repetitions in a specific skill or exercise,
and this is the same technique that I use
to develop my skills as well as increase my repetitions
in any exercise I'm having trouble with
or still trying to acquire.
So if you enjoyed the video and you learned something,
then definitely smash that Like button.
Leave a comment down below,
let me know what you want the next video to be about,
and of course share this video with a friend
that's struggling with any other exercise
and they need a good training method
to start increasing their repetitions
or acquiring a specific movement.
And of course if you haven't already,
make sure you subscribe because I post
every single Thursday 2:00 p.m. USA Eastern Time,
and if you comment within the first 30 minutes
you always have a chance to win some free Heria apparel.
Don't forget download the Heria Pro app
in the App Store or Google Play Store.
Start taking your training to the next level
and start using the most effective routines
and training styles to get in the best shape of your life.
Not just looking strong, actually being strong.
And for more of my content during the week,
make sure you're following my other channel official Thenx
and make sure yoy're following me on Instagram.
Almost every single post I always do some type of giveaway,
so if you want a chance to be a part of that,
make sure you're following me on IG.
If you enjoyed the music on the channel,
follow me on Soundcloud, that's soundcloud.com/ChrisHeria.
That's where I post all my tracks first,
but you can also find all my music
on every other music platform like Spotify,
Tidal, TikTok, and every other music platform.
In fact I just dropped a brand new track
called "Hold me close."
Here's a preview of what it sounds like.
♪ When it went wrong ♪
♪ When you thought it was nothing ♪
♪ I couldn't wait to prove you wrong ♪
♪ Now I'm already stuntin' ♪
♪ No one to put me on ♪
♪ I had to cover the budget ♪
♪ And now you wanna get along ♪
♪ 'Cause they all wanna touch it ♪
♪ And now you know that I'm the one ♪
♪ It ain't no question of nothing ♪
♪ You know the fuck that I be on ♪
♪ Turning nothing to something ♪
♪ I hit the gas and I'm gone ♪
♪ Ain't got no time for discussions ♪
♪ I hit the gas and I'm gone ♪
♪ Ain't got no time for discussions ♪
♪ 'Cause I ain't tryna play those games with you ♪
♪ Shit ain't been the same since I laid with you ♪
♪ I ain't tryna trip every day around you ♪
♪ Said I ain't tryna play those games with you ♪
♪ Shit ain't been the same since I laid with you ♪
♪ But I ain't tryna trip every time around you ♪
Press that Like button guys.
(drum beating)