Leg Specialization for Athletic Muscle | Overtime Athletes

[@overtimeathletes]

👇🏼👇🏼👇🏼 Train with Athlete Built athletebuilt.com

[@lockupuredaughters]

Hey Chris, have you tried skipping?

[@irshadazeez4764]

4:58 DB Reverse Lunge 8:13 BB Single Leg RDL 9:28 Swiss Ball Hamstring Curl 14:59 Standing Single Leg Calf Raises (weighted) 19:08 Heel Walks

[@kntf7333]

what are the repss

[@irshadazeez4764]

@kntf7333 no reps mentioned. You have to decide. I'd guess above 10 reps since these aren't meant to be heavy lifts.

[@StonekingCam]

@@irshadazeez4764he puts reps up for some of the lifts. Sl rdl 3x8

[@Josh590939]

I always come back to this video when I start focusing too much on leg size over performance. Still relevant in 2020!!!

[@Dangrim9]

100% same here

[@davidmonahan6325]

still relevant in 2021!

[@isaacrivera6489]

still relevant in 2022!

[@chadnz1003]

2022 lehhhhhsGO

[@KrisFoster782]

😁🤙🏽

[@georgepacey8066]

Chris keeping it real not bothering to egotistically film the squats because we all know what that looks like..this man is all about the educational content nothing but help as always yet still keeping it entertaining and extremely professional as always dude! keep em comin' Chris, love it.

[@DShaker24]

George Pacey I was actually really interested in the squat, and I was hoping he would've covered the topic of high vs low bar for athletes. Also parallel vs high/low, another good topic.

[@SolitarySoldier]

DShaker24 i get that this is a workout for athletic muscle training your lower half but would this help with improving sprinting times/speed and vertical? He doesnt do any plyos in this video just weightlifting

[@AndrewRobeen]

RiseAbove 756 Yes this will absolutely help sprinting and vertical. Especially if your not strong. It doesn't matter how fast you can produce force if you can't produce enough in the first place. Don't totally neglect plyos though

[@SolitarySoldier]

Andrew Robeen of course. I do Post activation potentiation complex which is contrast. Basically you do a heavy resistance lift like a squat or trap-bar deadlift then follow it immediately with a plyo that mimics or is close to the heavy resistance lift. So basically squat follow it with a seated box jump. Idk if you follow football a lot but john ross who ran a 4.22 40 at the nfl combine got his 40 down from a 4.5 to a 4.2 in 6 weeks by doing this type of training. It worked for me and i got my 60 down from a 6.8 to me hovering around a 6.5- 6.6

[@ponderatulify]

When you said that truth about the quads, you just won me as a subscriber. I mean, here's a man who can actually think for himself and knows the human body. He understands the difference between aesthetics and performance.

[@followthewhiterabbit8561]

focus on your upper leg and glutes, not your lower leg. thats what he said.

[@fozzybear1997]

Dang, Chris out here on the KZbin hustle dropping videos left and right. Nothing but respect man, best channel for athletes period. keep em coming

[@overtimeathletes]

I appreciate it

[@joshuathomas9466]

You steady dropping classic hits in your playlist 🔥💯 R.I.P. Pac 🙏🏾 ... Great video as well!

[@1876babyface]

Just stumbled upon your channel looking for strengthening excercises for my daughter. Last year she had a major injury from track so we are starting early, getting her healthy. Thanks for your content. It's extremely helpful and educational for both her and me. #collegebound in a little over a year.

[@cjcjcjcjcjcjify]

Did this and added sets of 5 second controlled hamstrings negatives on the lat pulldown seat( with the pads to hold my ankles)... All I can say is Ive been walking like i had to take a shit.

[@overtimeathletes]

LOL

[@HinksonGraphics]

jajajaja

[@The.Villain.Wins.]

This is really good workout, I like the athlectic built, I've been a personal trainer for over 15 years, Nfpt certified, Ace health Coach cerified, Self defense coach {Jushindo}. I like this style and system of training.. Good job brother

[@stateofmindfitness_ca]

this is Dopest channel I came Across! I like your style, Coaching and educating the masses to become better athletes. Thank you sir

[@gavind2174]

The quality of the content is insane Chris! Loving your youtube grind

[@ninobrown9751]

can you do a specific video on basketball leg workout

[@JoshuaYeshuaCSULB]

Basketball leg workout ? Just do this wtf

[@barneycolemanii6864]

Nickleback1978 🤣

[@joekingone5503]

No I can't ..sorry

[@adotmdot5634]

Man I tested a 34 inch vert last season and can play around with some dunks, I couldn't imagine a 44 vert

[@onurbaran5709]

if ı had a gym like that, i would train 7/24

[@onurbaran5709]

i'm from turkey we say 7/24 in here. it doesn't make any difference, i think u understand me :D

[@jacobopatz6344]

In Turkey their weeks consist of 24 days and their days are 7 hours.

[@SuprEmpth]

Jacob Opatz lol

[@gaslandrights1745]

No you wouldn't because you have to sleep at some point

[@kevinwang2723]

will probably end up like 7 hours in 24 days......

[@jefferymartin5673]

Nice timing. This posted while I was looking for some new leg workout ideas.

[@calebormsby6351]

Ex bodybuilder here who’s gone back to high performance sports… I agree with this 100%!!!! “Performance” over “size” for optimal athletic performance on the field 🚀

[@KhorusMilli]

Could you please do more basketball vertical workouts? Work out to do and workouts to not do. I'll appreciate it!

[@ananths5905]

Thanks a lot for this video! Absolute Gold! I am 6'0" and just starting to build my strength and vertical...

[@5starathlete804]

So glad I found your channel man I am going into preseason for soccer after a 18 months layout and this is very helpful

[@JAKEBrakeModel94]

I always think it's interesting that some of the fastest and strongest athletes out there have seemingly small calfs. Check out a lot of the NFL receivers and even bigger LBs and D players.

[@devvv4616]

JAKEBrakeModel94 nba players too. it seems like for many black guys they're just naturally explosive without training, that's why they seem to have skinny legs.

[@iamandres618]

JAKEBrakeModel94 in basketball and soccer there is no such thing as small calves you must be watching girls sports

[@CO7745]

in basketball? lmao show me what tall ass NBA players got huge calfs ??

[@CO7745]

as well show me alot of soccer players thats got huge calfs thats not shorter than 5'6

[@keepiticy]

Suav Chav I agree with you but look up Ray Allen calves

[@CamSTL]

I'd be interested if you had off- season workouts and in-season workouts for certain sports

[@overtimeathletes]

I have football.... baseball in on the way. Honestly Flight System is perfect for basketball. I'll see what else I can do

[@kovak3906]

overtimeathletes Hey man, I love your videos but do you think you could do a soccer spefic video please? Like lower body workout please

[@CamSTL]

I love your content brotha. It's awesome how u were able to successfully branch off from Elliot and do ur own thing

[@aggelosgotsopoulos912]

can you please explain me how many sets and reps I have to do for each exercise;

[@theworldisyours2241]

Hey Friend thanks for all this great videos , they really helped me develop stamina, strength and conditioning.. I am over 40 and still playing soccer with people in their 20’s .. my problem is how to develop bigger calf’s and bigger hamstrings.. thanks again

[@mahrunn]

Hey! Thanks for another the great video. I could not agree more on the Islas and points you made about athleticism and ideals in sport. It is refreshing to hear someone talking about this. Also, excercises and thoughts were some to put a note on.

[@bigbattenberg]

Check out the Kenian runners, they have incredibly thin calves as well as the "springy" style, as if they are constantly doing invisible ropejumping. Low weight in the lower leg improves turnover, it's basic physics! I try to be "on my toes" all day, doing little jumps, walking on the ball of the foot, doing foot exercises etc. to arrive at the "barefoot" running style (not necessarily without shoes).

[@JoonFitness]

Thx for the high quality vids!!!

[@FlowerBoyWorld]

your physique looks killer my man. and an athletic beast like always.

[@moveandfunctiontrevorhowes4582]

Love the way this guy trains and thinks!

[@michaelsommerfeld9201]

So happy that I have found your vids, man. I have wanted to deter from the power lifting workout style and advance into a more athletic workout focus. Keep up the good work and the vids. They're good shit and have helped me excel in my sports (baseball and hockey).

[@seanerickson456]

Hey Chris love your work and your music choice. was wondering if you had a public playlist

[@overtimeathletes]

overtimeathletes on spotify

[@mbsfaridi]

Really love this kind of video where you explain everything during your workouts.

[@christophersmith3254]

One good way to prevent shin splints is standing with back against a wall with something behind to hold onto, feet reasonably close together about 15cm from the wall, keep heels on the ground and just lift your toes up and just stomp up and down up and down on thr ball of your feet as fast and hard as you can. That muscle will start to burn within 15 secs. A great running coach showed me this

[@juunabingo4015]

Top Speed Cycling x1 Back Squat 5x3 Box Squat 2x3 DB Rev. Lunge 3x8 SL RDL 3x8 Buddy Hamstrings 2xmax Plantar Flexion

[@djeeee911]

Like always, very very interesting and well explain. Thx a lot for sharing your knowledge.

[@denachea7533]

Love all of Chris’ videos!

[@praveenb9922]

Following your blog for some time . Really liked the routine you design for different sports.👍 Didn't know you were injured. Wish you a speedy recovery 💪

[@marquis08]

What if @Overtmeathletes and @AthleanX did a collab guys?!? omfg

[@Nick-dg7ko]

best channel ever.

[@michaelblair924]

You've really been on that KZbin grind! In this video you said to go heavy on hamstring curls, is it normal I always feel like I'm getting a cramp when I'm doing them? I'm guessing it's not but I figured I would ask.

[@mikekelly7373]

Michael Blair it can feel pretty awkward man. just gotta power through and recovery effectively.

[@yenice3652]

Michael Blair yeah I feel that sometimes too

[@overtimeathletes]

To start trying using momentum to get it up and focus on slow eccentric. Slow eccentric do great things for hamstring strength.

[@jakehamilton4060]

18:38 - 19:35

[@rydercollins5553]

Exactly what I was looking for

[@TheYoda454]

Knowledge! He’s sharing knowledge… Wish I had access to this knowledge when I was younger…

[@deseangibir4764]

Great work big homie, loving the content.

[@qwikfist8]

I want a lil size on legs n calves as i always had skinny legs but still wanna b functional n flexible 4tha ova 40 crowd!

[@thedenzelcurryguy248]

This channel dope af I can’t lie

[@chrono637]

Hi chris, quality videos as per usual i was wondering if you could drop the link for where you were reading about the calf breakdown by Joe Defranco. Also what shoes are you wearing?

[@raymondsione7825]

This is hectic! Thanks OTA

[@abhishektodmal1914]

As always, great content man. Thank you so much. ❤️❤️😀

[@sin7wu]

This is the video I’ve been looking for!

[@Ismunoz]

Calves are one of those muscles that you either have them or you don’t. It all depends on the size of your Achilles’ tendon. If you have a short tendon you’ll have a longer, more extended calf muscle. Longer tendon= shorter calf muscle.

[@hafidabelhadj318]

Franchement vous ètes extraordinaire je regarde tout tes vidèo pour pratiquer mon sport ,merci beaucoup🏋👏👏

[@lexiYAHOT]

just b4 that bomb ass tupac came in i was feeling the Machel Montano big ups mann

[@thomaslowenberg8328]

Hi! I just bought the Sculpt program, seems to be a good program :) One thing though, all the excercises - do you have video on those?

[@baldheadracing]

Found your words while you were using the Swiss ball very inspiring as I am just coming off a very similar injury and very similar loss of condition - and caused by about as embarassing a reason! Quick question on the reverse lunges, though - can you contrast the difference in effect between keeping the upper body about in-line with the calves as you demonstrate vs. keeping the upper body perpendicular to the ground?

[@jonmarcello1810]

This dude makes me want to workout every time i watch him!! Like to see him play volleyball!!!! Got to have a purpose!!

[@chrisnavarro3492]

great video, helped me out a lot

[@ashfaqnuzooa1394]

Thanks a lot dude! your vids are fantastic!

[@zwilliamsbrackett]

Exactly What I Wanted 🙏🏾thankyou !

[@Nick-dg7ko]

amazing channel, really helps me with the soccer training

[@joystickcasa3782]

Chris thanks for all the free content. How about your power movement like clean or snatch would that be on a different day? And plyos??

[@fastpace7]

Hey coach, could you please post up a link to any of your videos which focus on Achilles strengthening exercises please. Thanks. Great video.

[@jimmafodoki5662]

ASSS POPPPING I LOVE THIS CHANNEL FR

[@iamlegend2442]

2pac Makaveli the don!!! Dope video bruh Leg day is a must!

[@emZee1994]

damn classic Tupac. nice

[@ramozedlav6020]

Love it man👌👌👌👌🙌 keep it up. Just earned a subscriber

[@yabastaju4342]

big respect man，and do u have any special way or exercise to treat achilles tendinitis? I got it both my feet and its really affect my performance on the pitch😂.Thanks

[@HinksonGraphics]

HINKSON GRAPHICS says Big Big BIG respect for the Trinidad & Tobago music (Machel Montano ) in the background at 5:42 in this video ... Reping for the Caribbean and Soca Music :D :) Much Love from #HinksonGraphics ... Had to rewind to make sure it was from the video and not our radio lol ... recent tune too ... points (Y) Love in the house :) #ProudTrini

[@vigneshs249]

What is the name of the strength and conditioning coach he is referring to at 16:20?

[@ikmansuri]

Frenco

[@diariesofloneliness.]

Good job, thank you for your videos

[@selaasar]

nice fade bro. looks fresh

[@rushbizz8155]

I'd like to hear a bit more about rest periods during his workouts

[@misunderstood7628]

Your actually the coolest person ever

[@SkydelLP]

Can you do a full body workout for athletes?

[@emiliospowerballer1441]

chris is this your own channell? so you also work st strength camp? and did you ever manage to beat elliott at overhead press? im already subscribed, i like when people talk about exercise and fitness and actually know what theyare talking about. AND THUMBS UP FOR HIP HOP

[@kumarsonynayak3539]

Good morning 🌅 Sri...plz...who to decrease thigh fat exercise...and belly fat ... comment me Sri...I regularly watch u vedio.....I flow u...best improve my running.... Thank you sir...💖👍💖

[@michavanalstine6744]

So on point about the athletic build in the legs. The highest vertical leapers in the NBA have pretty small calves. Westbrook's calves look like "chicken legs" in terms of size but the guy jumps out the building. Goodstuff

[@sudhanshupratapsingh3499]

Can you do specific workout for cricket

[@sujankavinda8977]

I also had an ankle sprain 2weeks back but like after 3-4 days of injury i started working out with a strap. No time to take rest 😅

[@hubertguzy3862]

Great coach!

[@z0h3B]

Appreciate the comments between the exercises

[@benjamingunn8528]

Great vid as usual but I started getting seasick around 3:30 from the camera movement! Wild yo!

[@georgeguevara74]

What should i do if the gym on our area doesnt have that ball equipment use for hamstring curl? Can someone answer me ASAP please thanks

[@HiHi-xn9ns]

So is it bad if you naturally have big quads and calf’s I do and he is making it seem bad

[@Clintgreenwoodsocceracademy]

To The OTA Squad, been a top professional athlete as a Soccer player "Footballer" Playing in the late 80's and early 90's missed out on the opportunity to Top Physical Performance. With the Soccer Ball at my feet truly was one of the best in the world. As I have been Director of CGSA since 1991 but really 96 when I retired from playing full time. Taken Plyo classes and hired good Soccer Plyo coaches / trainers. Here is the question. As in Soccer your core is always good positioned and has to be Supple as Hell, because the amazing change of direction Soccer players have compared to other athletes like American Football where their body has time to adapt good form and body position then can develop their explosiveness based on the amount of time they have to transfer Mind to Body. As a trainer almost 100 percent is based on creative technical ability to get out of pressure and either penetrate to draw a numbers up situation , or 2 just to create time and space to make good judgement and retain possession of the ball. Looking forward to hooking up and inputting some of your genius progressions and components of a TOTAL ATHLETE.

[@legendarytarija7521]

Chris!!! Youre the best Man!!!!!, are u considerate to teaching some seminar???.... I have a CROSSFIT BOX , play basketball pro, love your videos and want to invite u to come to BOLIVIA and teaching a seminario for athletes....let me know how you Think

[@buck9518]

Just came across this video. As a trainer I find that I lean towards strength and power days. For ex. Back squat 5 reps and box jumps. Then I’ll program the auxiliary lower body for another day of the week ie lunges strop ups etc. Just want to hear your opinion on that. Thanks boss man!

[@jlynnb1]

would you recommend this type of workout for someone doing marathon training? finding it hard to balance any traditional lifting routine for legs with heavy running....one of the other suffers.

[@Phayati1]

Great vid chris

[@harleyselby2634]

Hay, thanks for this workout was really feeling it at the Swiss ball. Even put on the 2pac for the session. You the man

[@elbauhouti]

I love what you do continue like that coach i follow you and i live France great great job you are a killer

[@stevenarsenal1]

15:23 calfs most certainly do serve a helping hand when it comes to quick direction movement by using not only your quads and glutes for explosive movement, but also your calves, just cuz you dont have any doest mean you can justify them by saying their not that important lmao

[@Kops549]

Did you say weak posterior chain=knee pain!?

[@PolishSoccerFifteen]

I've noticed this for a while but after rewatching old videos just wanted to say you got hella lean

[@johnmikhael9783]

Good content!!!! Respect💯

[@Oatsandflakes]

If we are doing lower body strength, it is Okay to include bilateral and unilateral exercises in the same session?

[@414beastmode]

The PAC playlist in the 🔥🔥🔥💯💯💯

[@johncannon8005]

Thanks this helped me lots

[@BenNBenInc]

Any body able to assist me with advice? I play rugby but have naturally thick bulky legs. I currently have a torn ACL because of that fact. Any advice on how to, well, strengthen my knees? I’m 5’11 and 110kg