- What's up elite THENX athletes.
It's Chris Heria.
Welcome to another video of official THENX.
Today I'm going to show you guys how I got so strong.
We're going to be focusing on explosive training.
(upbeat dubstep)
Alright so lets get started.
Today I want to show you guys how I got so strong.
And we're going to be focusing specifically on
explosive training.
In the last video I had mentioned that mastering
your grip strength, mastering the basics is the
first part to increasing your overall strength and
getting stronger.
Getting to the next level.
When I first started training,
the first thing that I focused on was mastering the basics
and developing a strong grip.
Once I focused on these things I was able to
perfect my form, which also increased my reps,
which was getting me a lot stronger.
I was mastering the basics and I was getting better at
what I was doing.
It was then that I needed to start taking my training to
the next level.
So once I had mastered my grip strength,
I had mastered the basics, and I was able to do
clean form reps, and a lot of repetitions,
I started incorporating explosive movements
into my training.
Now explosive movements takes a lot of energy.
If you've ever tried to do a jump squat,
it's obviously a lot harder than it is to just do
a normal squat.
That is because of the explosive, plyometric component.
When you're doing explosive exercises,
you are activating different and deeper muscle fibers.
The fast twitch muscle fiber.
When you're performing an explosive exercise you are
using your maximum force, from the beginning of the movement
all the way to the full range of motion in that movement.
Now the benefits of doing explosive training,
you're going to develop a fast reaction.
You're going to be able to active your muscles, boom,
in one second and exert a huge amount of energy
by training this way.
You're going to develop a body connection,
from the impact of these movements.
And as you begin to do the excentric portion of that move,
as you start to come back down,
you have to smoothly and gradually absorb that impact
and flex your whole entire body,
its a whole body connection really fast
to absorb that impact.
Now this is another way that your muscles don't
normally activate in an excentric movement.
So this is the type of training that is going to allow
you to produce the greatest amount of energy
in the shortest amount of time.
And this is why I use this to take my training to the
next level once I was able to master the basics
and create a strong grip, clean up my form,
and increase my repetitions.
So now I'm going to show you guys a whole body workout,
to show you how we can incorporate explosive movements
into all parts of our trainings.
So the first exercise we're going to do is
explosive muscle-ups.
From there we're going to go into explosive dips,
across and back.
If you don't have a long enough dip bar,
you can just do explosive dips right in place.
Then we're going to move on to explosive pull-ups.
From there we're going to move into
back flip burpees.
Then we're going to go into one legged box jumps.
Next we have planche push-up combo.
And then we're going to finish off with explosive sit-ups.
So if you guys are ready,
I'm ready, lets get started.
Alright, so our first move is explosive muscle ups.
Now there's many different ways to do explosive muscle ups.
You can do a strict muscle up and go straight up.
Try to be as explosive as you can.
Kind of like this.
While keeping a strict form.
Or you can use more momentum
to have a more explosive effect.
Now that's the one I'm going to do be doing now so,
lets just go for it.
Here we go.
(deep dubstep)
Woo.
Alright, that's a nice little warm up.
Next we have explosive dips,
lets do it.
So I know that that's an advanced movement,
if you guys want to know how to do that movement,
become a member to THENX.com right now to get
full access to all our technique guides,
all our workout programs,
that's going to teach you how to train like this.
Easy step by step progressions,
that'll have you flying on the bar in no time.
Not just looking strong but of course being strong.
Actually, how we're breaking this down in this video,
I first mastered the basics,
then I started going into explosive movements,
it's written the same exact way on our programs.
So if you're taking our programs and you're a THENX member,
this should resonate with you.
You first master the basics then I started introducing
some explosive movements.
Alright, so now we have some explosive dips.
If you don't have a long dip bar,
you can just do this,
right in place.
But it's really good to make that movement.
Especially going backwards, 'cause it's going to
get you to the next level.
Here we go.
Alright now before we go back,
it's really important to point out,
just 'cause we're doing things explosive,
that does not mean you sacrifice your form
for these moves.
Make sure that you are doing as perfectly,
and as controlled as possible.
It's easy to loose control when you are trying to
explode and go as hard as possible.
But that is half of the movement and half of the training.
You're learning how to maintain,
how to connect your body,
how to tighten everything while you use
your explosive energy.
Lets go for it.
Now we're going backwards.
So if you start loosing form,
catch it, relax, go back.
Alright, lets move on to the next one.
Alright, next we have explosive pull ups.
So for this move, we're going to try to pull up
as high as we can.
Don't try to pull up to the neck like this,
or bring your scapula down forward,
and pull up like you are trying to do a push up.
So this type of range of motion.
You have a fuller range of motion
if you're coming like this with your scapulas in.
If you're coming like this,
you'll be stopping at your chin.
If you want to know how to do really high pull ups
like this, again its all on THENX.com,
and you can also watch our older videos
on THENX youtube channel,
like how to start calisthenics pull ups.
Watch the whole series, it'll get you to the next level.
Here we go.
Alright we're going to pull up to our waist.
Alright, so here's a good example right here.
When you stop being explosive,
or when you start breaking form, just stop.
'Cause you're not going to be benefiting from the move
as effectively if you're not doing it properly.
Alright, lets move on to the next one,
back flip burpees.
Here we go.
Alright, so, we started off with upper body,
that's the explosive muscle ups.
We went on to the dips,
chest and triceps, little bit of shoulders.
Moved on to explosive pull ups,
back, biceps, lats, core, shoulders.
Now we're going to move on to legs.
So as I said, you can make anything explosive.
This is going to get you to the next level.
Here we go.
Alright, lets move on to the next move.
So the reps in this case are not as important
as your form and your technique.
You want to make sure that
your explosive training is as perfect as possible.
Alright, so now we're moving into,
single leg box jumps.
Guys this one can be dangerous,
so only do this if you are really confident in this move.
And don't do it fatigued, 'cause you can slip
and really kill your shin.
Alright, here we go.
Alright, so now we're done with that,
lets move on.
So we just hit legs,
lets go back down to the floor.
So now we're going to move into this planche push up combo.
If you can't do the planche push up part,
just stick to the explosive parts,
doing explosives in, and out.
Alright, lets go for it.
Damn.
Whoa, alright that one was tough,
I'm not going to lie.
Lets move on to the last one.
Alright, thank you my brother.
Okay,
so last we have
some explosive sit ups,
with a medicine ball.
Now this you can use a basketball,
anything you have really.
Point is, make it explosive go full range of motion.
Here we go.
Alright.
There's the first round to this explosive workout.
Make sure you're training like this to get the full
benefits of your training.
If you find yourself plateau-ing,
hard to make it to the next level,
try these tips right here.
Try to start incorporating explosive training into
your workout regimen.
If you don't know how,
or you'd like a guide on exactly the best way to do it.
Become a member right now to THENX.com
Being a member gives you full access to all our
workout programs.
All our technique guides, and
all our daily workouts sent straight to your phone.
Download the THENX app in the App Store to take our
programs and workouts with you everywhere.
If you guys need a little extra push during your workouts,
check out our pre-workout, THENX ignite.
You can get it right now at THENX.com/shop.
It'll have you flying through your workouts.
If you guys trying to take your training
to the next level,
you need to add a little bit of extra weight onto your body.
Or you're doing the THENX programs and you need a
weight belt to do the weighted calisthenics programs,
go on THENX.com/shop right now and get yourself a
THENX weight belt.
Take your training to the next level.
And you can check out all our other products
and apparel on THENX.com/shop to check out
all the stuff we have for you guys.
Remember guys, the first person to like and comment
every video we upload which is at 8pm USA eastern time,
every Sunday, is always going to win a THENX prize.
Now the person that liked and commented this video first
as it was uploaded just won a free THENX shirt.
And if you want to be the winner to next Sunday's video,
make sure you get here first,
make sure you like the video,
make sure you're the first person to comment.
Thank you guys so much for watching.
We're going to continue this series on how I got so strong.
So the next video coming up,
I'm going to show you my next technique on how I got
as strong as I am today.
So I'll see you guys next Sunday.
And don't forget,
I've opened my personal Chris Heria youtube channel.
You can subscribe to it right now,
but clicking the THENX youtube channel,
and checking out the related youtube channel on the
right side of the page.
When we hit 1 million subscribers on the official THENX
youtube channel, I'm going to upload my first
video on the Chris Heria personal youtube channel,
that you guys have been wanting me to get around to.
So make sure you subscribe early so you can see
the first video when it uploads.
Love you guys, thank you so much for watching,
see you next Sunday, peace out.
(uplifting dubstep)