Explosive Power and Functional Strength Training Program.

[hamt24]

you even talk like a kiwi haha

[beachfiredude]

great info

thanks

[flexlooiz12]

Hi there I noticed u were wearing allblacks shorts, ? R u involved in any rugby strength and conditioning?? I loved ur video and am interested in gettin more advice as I am a rugby player 21yr lookin to advance my training!! Thanks,

[57worldwide]

@flexlooiz12 Strength and conditioning? I'm no expert, but I think strength training can increase endurance. I would say, do squats (but Powerlifting squats, not Olympic style squats) to get your legs right. The cable punch (or single arm cable press) is good for developing core strength and functional strength (as opposed to bench press, which helps gain mass but won't help as much for pushing things when you are standing. Apart from being bigger, which you may not want).

Good form is a must.

[HumanMetamorphosis]

@flexlooiz12 Hey mate, yea I'm originally from New Zealand, hence the shorts. We are indeed involved with rugby conditioning. The program seen in this video would serve any rugby player incredibly well and, assuming you are already in reasonable condition, I highly recommend it to you. Depending on what position you play, I'd also recommend additional training strategies to suit your particular role in the game but that would require a bit more than a youtube chat message.

Cheers

Zac

[Exigoo]

Listen cerfully the person who speak in the video,I see Imade a mistake. I make a bouth push ups, and the both pull ups, but he explain i video evrething, and dont know is it right or wrong but without cable training and dumbell i think like replacment adding, but still experimenting!

[Exigoo]

It;s very great workout, I have only one question, how to train three times in the weekend ( Monday, Wednesday and Friday ) or sometime twice in weekend. :)

[HumanMetamorphosis]

@Exigoo

Howdy,

Monday, Wednesday, Friday would work a treat!

Have fun.

Zac

[Exigoo]

@HumanMetamorphosis thank you. I;ve also though the same, and trained after flu before returning in fitness program :)

[bic0papaz]

Very nice !!!

i have some questions about the program .

1- Is it for all ages? (teen for example)

2- Do I need to do strength training with 90% 1RM and 1-5 reps first? , or can i just start straight away with the explosive training program ?

Thanks

[HumanMetamorphosis]

@bic0papaz

Hey mate,

1. no it's not for all ages.... 16+ I'd suggest.

2. you don't need to have done any 1-5rm training first. However, this program does require that the user has a reasonable level of body awareness and technique know how etc.

Cheers,

Zac

[11033066099]

can i follow this workout routine down with some long distance running?? or at least 20 - 30 minutes of steady state running?

[HumanMetamorphosis]

@11033066099

If you do this as hard and fast as you can handle, with the heaviest weights you can safely manage, you won't want to go running afterward :P Lay flat on your back for 5 mins instead!

[57worldwide]

@HumanMetamorphosis Are you a Kiwi? I thought your accent sounded (a little bit) Australian, but then I saw the Silver Fern on your stubbies. I think you are definitely from the Oceania region.

On a slightly more serious note, another guy (flexlooiz12) asked about strength and conditioning training for Rugby (so, definitely functional strength development and conditioning). Could you review his comment, and possibly send him a message giving advice? Maybe I gave bad advice, I'm no expert.

[HumanMetamorphosis]

@57worldwide Hey mate, Yep I'm Kiwi but have been living in Australia for about 4 years now. Your advice seems pretty accurate to me but I'll go ellaborate a bit right now.

Cheers

Zac

[57worldwide]

@HumanMetamorphosis I was also thinking, deadlift. I saw a video for lunges (for basketball) but can't find it. That might also be good for agility. Probably the best thing is just the basics (deadlift, squat) for power, (bodyweight) lunges for agility (I will try find the video demonstrating it), cable punch for core strength, bench press to gain upper body mass (if weight is needed).

Cycling is good for core strength and stability.

I don't really know too much about conditioning though.

[twotheteam]

not trying to make fun of u but are u supose to be in socks or can we have shoes on

[HumanMetamorphosis]

@twotheteam

Haha you can use whatever footwear you like. If you want to know what those "socks" actually are, google search "vibram five fingers"

Cheers,

Zac

[Regicruz]

i found my monday wednesday friday workout

[tuamae]

The programmes on your website look great, as does everything in this video. I just can't get over the price though, $550 for just one element of the course! I have purchased a lot of exercise programmes/books in my time but never for that kind of cash. It's a shame as I'd love to give your programme a go.....I just don't want to take out a second mortage to do so.....

[groovey61]

Hey zac, thanks for this training program ! i am feeling great with it. Ihave some questions:

1. I use the TRX for 20 minutes as a warm up workout ist that ok ?

2. Functional training is good for loosing fat and gain muscles, is it possible to join a cardio training to your program to loose more "fat" without loosing muscles ?

[HumanMetamorphosis]

@groovey61

Hey mate, I'm glad you are enjoying it.

1. I don't see anything wrong with that.

2. Yes for sure. You could add in 2 or 3 short, sharp, high intensity cardio exercises at the start of the strength circuits if you like. Be prepared to sweat a swimming pool :P

Cheers,

Zac

[tarybb2009]

wow...dude..this is terrific.. you sound like an aussie...respect...this video is a great example of how to get truly strong.... thanks again bro....keep em coming please

[shopcove]

Awesome, Please keep it coming.

[crazyhiho]

great video!!

[utimatestrength]

That is an awsome video

[VampireIchiho]

hello. i have question.what are u eating,how much,and how many times per day?..i know thats important

[HumanMetamorphosis]

@VampireIchiho

To be honest I don't follow a strict nutritional plan. I just eat whenever I'm hungry and try to have a broad range of natural whole foods every day.

Listen to your body and when it tells you it's hungry, feed it something which has recently been living in a graden or pasture or hanging from a tree. Those are the types of food which it has been designed to process and utilize best.

Cheers,

Zac

[VampireIchiho]

@HumanMetamorphosis OH YES..i like fruits and vegies...meat sometimes,thats what im doing..listening my body..thanks for answer

[isaiahman1234567]

nice vide. and how you liking thos five fingers??

[HumanMetamorphosis]

@isaiahman1234567

Thanks mate. I'm loving the five fingers aye, great to train in... especially for agility type stuff and climbing trees! hahaha

[MrFrenchy93]

because this is so functional, pretty much everthing there is beneficial for a basketball player of my self

[iApna]

Great clip to help me with my routine. I train in Muay-thai and need a small bit of advice before trying your program. I do the following when I have day off from Muay-Thai. Should I change it? It still makes me sweat.

1. Jog 2+ miles in 15 min as a warm up

2. Intervals 1.15min sprint then rest 30 seconds (x6 rounds)

3. Skip 15 min cool down

4. Core for 15 min

5. Weight circuit: 4 x exercise x 8 reps each. With burpees to end circuit then rest 60 seconds. I do this 4x before I'm done.

[rand0mshyte]

hi guys, i like your power training style and im going to include it in my periodized program, i just have 1 question: If training for power, shouldn't the concentric phase of the exercise be a bit more explosive?

[HumanMetamorphosis]

@rand0mshyte

Hey mate, yes indeed that is the idea... maximal force output over minimal time, but control must be maintained at all times also.

Cheers,

Zac

[Family3o3]

@HumanMetamorphosis Can you dunk!!!

[masiah213]

@rand0mshyte 

[masiah213]

Love your videos man!!!!!! I train in MMA and these videos give me more strength and punching power!!!! Keep up coming and stay strong!!!!! God Bless!

[wyciskTV]

Nice workout dude.

[unrealalexk]

Can you please suggest an alternative to the power pullups? Is doing a "pullup" on the lowered bar of a smith machine, with palms towards the face, pretty much the same exercise?

[HumanMetamorphosis]

@unrealalexk

That would be a good variation.... very similar exercise but the different grip will demand different combinations of muscle recruitment. You can also try prone grip (palms facing away from your face). Many more variations will be made available on future videos.

Cheers

Zac

[sssleeper]

i enjoyed this program alo.Thanks for sharing.. A really good and practical full body workou.

Training in MMA, i found that this was good strength training without fatiguing my body for all the other workouts I do.

[andystimeout]

Great Video, website has great info as well. I've really been searching for this kind of training style for a long time, you guys are going to revolutionize the way people look at exercising. Huge points for getting out there and doing it!

[icharuswing]

great music choice look forward to more , wondering if you have any more explosive upper body pulling movements

[HumanMetamorphosis]

@icharuswing

Thanks man... gota love a bit of TOOL aye!

Yea there are many more explosive pull movements yet to come on future videos. But for just for now, there are a few you can view on our demo video.

Zac

[bandamardu]

these mofos are crazy!!!!!!!!!!!

[vipulmadaan1]

Like a much awaited movie..Thanks man..keep them coming bro

Namastey

Vipul

[y0rg05]

ive been w8in 4 this vid ever since i saw the 1st one a while ago,which was pretty much epic

nothing really fancy or new just a nice solid program

[HumanMetamorphosis]

@y0rg05

Yea definately nothing too fancy here, but I thought I'd better set everyone up with a basic foundational program first. Rather than putting on an extreme program that only 2% of the viewers could do :P

More advanced videos are on the way though mate, and I appreciate your interest!

Zac