DeFrancosGym.com - Lower Body Strength & Power Workout: 4-13-10

[AllMightyAlex5]

All the above t pain

[TheAidendawtrey]

song starting at 1:48?

[LaserAeroxRacingTeam]

yo Joe, Who is the guy doing box jumps in 1:30 he's crazy!!!

[FlavourFightLF]

i wanna earn a shirt too.

[nbcboy123]

where do you get these bands, chains and, kettlebells from?.......elitefts??

[InnocenceVVX]

WTF, first some brutal squats and then doing boxjumps that high like its nothing O_o Kudo's for that!

[AmusingYeti]

The dragging sled is easily one of the best conditioning tools ive ever used. I made one out of an old car bonnet, and for a harness used some football pads.

[dolphinsfan270]

anyone know the song at 1 minute?

[bulldog530]

Another kickass lower body regimen from Joe D. Thanks for posting, I will incorporate this into my strongman training at some point this summer.

[DdotRedd]

@joedefranco when your doing the box jumps are you supposed do a static jump, cos the dude in the purple vest sort of took a little stutter step before the jump (if you watch his feet youll see what i mean) does this have any difference on the results?

[03timbalandmvp]

Joe, can you explain the form on TKE's and what they are? Thanks.

Regards,

Tim

[lendumore]

great video!

[NotoriousBMG]

"ITS GUCCI"

[Tomyeto187]

Always playing great music, bumping that 50 Cent War Angel!

[Tomyeto187]

Defrancos doing it again, working towards owning a gym like this myself.

[FamousPoloG]

whose the black guy in the gray shirt and the green shorts? what's his name? he looks familiar

[Jahkillian]

Love it... All gyms should be like this.

[WestcoastSurfer]

isn't it proofed that sit-ups are bad for the spine? ;)

[Jhix88]

@WestcoastSurfer  isn't it " proofed " that a world renowned strength coach probably knows more about training athletes than a surfer ;)

[Draykid]

@Jhix88

But it's still a load of bullshit that DeFranco is afraid of cleans.

[Grummski]

@Draykid

If you think about it though, the 'catch' part of the power clean is just purely technique. By the time the bar is high enough to catch you've already done the work so imo for non-Olympic weightlifting athletes high pulls, jump shrugs and weighted jumps are just as beneficial and you don't stand the risk of breaking a wrist or bruising a shoulder by catching incorrectly (and this is coming from someone who went to the effort of teaching himself how to clean and snatch)

[Draykid]

@Grummski

There's the ability to do an overhead press, push press/jerk, or jerk once you've cleaned a weight though.

Personally, as someone who prefers overhead presses most of all, I plan to use a lot of cleans to get the weight up.

Also, with some hand and wrist training I think there's a minimal risk of wrist breaks in a clean.

[Grummski]

@Draykid

That'd be fine if it was a whole body session - but this is a lower body session. I can't say push pressing or jerking close to your max would be healthy for your shoulders the day after a RE/DE/ME upper day.

If I'm push pressing I just do it from the rack *shrugs shoulders*

Again - hand/wrist training is going to a lot of effort just to do 1 exercise that can be replicated by a million others, all of which are safer, and easier to teach.

[Draykid]

@Grummski

Well that's all well and good but it seems to me that you're attaching a whole lot of things to a personal preference. Cleans and presses/jerks are good because the combination makes sense. It uses nearly the entire body. Of course not using them makes perfect sense in certain programming structures, but using a basic, regular full-body plan cleans and presses are kind.

And personally, I train my hands/wrists already.

[TBU21]

@WestcoastSurfer that's crunches bro - they promote kyphotic (rounded upper back) posture.

[c7places]

whats that first song called?

[FamousPoloG]

lmaoo 8:34 "you popped your cherry"

[mrglove1]

Joe D. has some great stuff and I have no doubt these guys are strong and tough but, from a technical standpoint, this is garbage. Let me know if I should elaborate.

[surfer5864]

@mrglove1 please do

[mredanderson]

@mrglove1 - not entirely sure about the technique being "garbage" mate. - please explain :0

[hanbacca]

holy shit THOSE HOPS

[freejumptraining]

Banded abs are just killer!

[UltimateSuperChannel]

u guys think this gym is expensive?

[AmusingYeti]

Nice vid :) Is there a reason why the athletes are stepping off the boxes and not just jumping back off? I need to get myself to a gym like this!

[themeaningoflife38]

@AmusingYeti Probably to avoid the impact of landing,no need to punish your knees when you dont have to.

[Traps59]

Have you been seeing good results with the Postactivation Potentiation?

[smittydiesel]

tke's

bottoms up squats

jumps

sleds

kb swings

band abs

posterior chain 187

freaking awesome flow

[paballa4]

how much weight is on those sleds?

[ManilaBoi510]

@paballa4 looks like there are 6plates and a 25lbs. so 295lbs

[donkeykong384]

@ManilaBoi510

How'd you get that? the SSB is 65lbs plus 320(6 45lb plates and 2 25lb plates)

equals 385lbs

[ManilaBoi510]

@donkeykong384 well i had no clue what the sled itself weighed. so i just added the weights that were on it. i can only count 6plates and a 25lbs so that how i added it.

[SIzzi]

awesome video, love your gym's layout.

[TheIronAthElite]

Whats up with the ankle biter barking towards the end. Haha, good stuff bro!

[WOWskarphace]

Man, this kind of stuff never happens at 24 hour fitness. I guess I have to find a better gym :) nice work

[ZEvenEsh]

Joe D, the dreaded parking lot is still an "eye sore" even after the tire had to be removed?? ha ha You better be studyin Kettlebells for Combat!!

[jhashey]

Nice video Joe!

[thenextprototype]

how do do you safely stack the boxes for box jumps so that people dont injure themselves?

[adarqui]

nice vid.

[cr4zyjosh]

thank you joe a long video=]

[shortys00100]

1st. Bank TKES nice.