It is that time of the year.
People are making resolutions, I am making predictions.
My big fitness predicton for 2012, today.
[Music Intro]
What's up guys?
Jeff Cavaliere AthleanX.com
Getting together at the end of 2011, leading into 2012.
As I said, this is the time of year for resolutions.
Everybody wants to get in better shape in 2012.
But I want to switch it up a little bit.
There are a lot of 2012 workouts out there, but I want to make a 2012 fitness prediction.
That is, what is going to be the big trend come 2012?
Now, if you have been with Athlean-X for any length of time- if you are already on Team
Athlean, then you will know that the trend is what we have been doing now for over 2
years.
It is athletic-based strength training.
So what I want to do is show you what the difference is between old-school training
and athletic-based strength training.
So you can see what it is that allows you to get better results by doing so.
One of the classic exercises is the one-armed dumbbell row.
So pull straight up and down, working your back, OK?
I know a lot of you guys are out there doing it.
Our 2012 exercise, you have to argue that it is better.
We have a body weight exercise which is a pull-up.
What we are going to do is a pull-up with a mixed grip- one hand goes underneath and
one hand goes overhand.
Immediately what you see here is, if I were to let go, I spin, OK?
I have to hold myself back, centered, using my abs, using the muscles in my upper back,
tying it altogether so that I don't spin.
I stay straight ahead, I work the bicep on this side, I work overhand more on the back
on this side.
Then I lift my knees up so that I make sure that I get the core working too.
From here I have got to pull straight up no spin allowed.
OK?
It is a different form of pull-up; It is tying all muscles groups together in unique ways
across the body: underhand, overhand.
You try to tie them together obviously through the core.
For me, it is a preferred exercise.
Why?
More muscles working at once.
This is what we have in our body-building bible, our old school exercise, this is what
we are doing.
Now, if this resembles anything you do on a sport field,or even in daily life, write
in and put your comment below and let me know what that is.
Because I still haven't found a real purpose for this, other than trying to be a body-builder.
That's the last time you'll ever see this thing.
At Athlean-X what we do, we do exercises that are much more explosive and more importantly,
ground-based, if you are going to be training your legs.
Because if you are an athlete, and you have to be athletic, you have to be able to be
on your feet and move around.
So what we have is a Bulgarian Split Squat Box Jump.
So we are down here, we put our foot up on the bench behind us,OK, straight down into
our squat and then from here explode up.
Straight back down again, and explode up.
Down and explode up.
Now you are getting a single leg Box Jump, a single leg squat: explosive and effective
as ground base.
I will take that any day over a leg extension where legs and knees are working the way they
prefer to work here.
You also notice that the knee is in a good position behind the toe every step of the
way, down here and up here.
Finally, chest-old school again, bench press.
Now there is nothing wrong with a dumbbell bench-press.
I mean we do them all the time;
We even do them with Athlean-X training in athletic based workouts except the fact of
the matter is there is nothing especially athletic about doing a bench press.
I mean, I don't know about you, but you don't want to spend as much time on your back if
you are an athlete and want to compete.
So what we do is ground-based close-chain hands on the ground, and as always explosive.
At every opportunity try to incorporate multiple muscle groups work at once.
If I could get my core to work with my chest and my shoulders I am good to go.
So we have our twisting piston push-up.
Down here, come down and we hop-in and back, we hop-in and back.
So with this jump a lot of core work, a lot of stabilization; hop it out, back to center.
In: there is an unequal distribution of weight between the left arm here and the right arm.
Then hop back to center.
Now I can grap 100s and knock out rep after rep of a 100 lb bench press.
I can't do too many of these and that is just to show you it uses your full body weight,
but in unpredictable ways.
So guys, if you don't believe me, I always talk about If you want to look like an athlete,
you have to train like one.
Well, if you want to be a supreme athlete, take it from one of the guys that I train
each and every off-season better than I can say myself.
[Introduces new speaker]
>>Hey guys this is David Wright from the New York Mets.
As you can see by the sweat on my forehead, I just finished Jeff Cavaliere's Athlean-X
Supreme Workout Challenge.
Crazy workout, I can't say enough nice things about Jeff as a trainer but also about the
workout.
I am winded and still sweating and most importantly my preparation and my performance.
I use it on.
I use it on a weekly basis.
I wouldn't put my name to something I didn't believe in.
I believe in Jeff, the workout techniques and the program.
>>There you have it guys, that is the prediction from me for 2012.
You are going to see a big shift here; a lot of jumping on the bandwagon of athletic-based
training.
Strength training: becoming more powerful, becoming more explosive, but looking more
athletic.
Being muscular, being ripped, the whole combination.
It is quicker, it is more effective, it is safer.
In the longrun, it is the training that you are going to want to adopt.
If you haven't already, head to AthleanX.com right now.
Become part of Team Athlean and get the Athlean-X training program.
Guys I know this is the time of year, guys, that you make those resolutions.
I know it is a great starting point for many of you.
The unfortunate thing is a lot of guys will give up just weeks into January.
That is because they are either not seeing results fast enough with the program they
are doing.
Or the program they are doing is not easy to follow.
Athlean-X will deliver both.
A program that will deliver results quickly, keep you inspired, keep you going, and it
will be a program that you can follow step by step for 90 days, nutrition and your workouts.
Guys thanks for a great 2011.
I look forward to bringing you more of these videos here throughout 2012.
As you can see more and more new stuff.
Big, big things with Athlean-X in 2012.
I will see you guys back here next year.