Martin Rios' Elite Athlete Workout For All Sports

[@MartinRiosFit]

Get the 120 Day Peak Athleticism Package Here: riostwinsfitness.mykajabi.com/120-day-peak-athleticism-package

[@timbaflax2422]

@@Oswald_726 Martin really is pretty pathetic lol

[@CBunt]

I’m an 8th grader and I’m going into my freshman year of high school and I’m going to play football and I feel much more confident now that I’ve been doing athlete workouts thanks rios❤

[@SEÑORUNCHAINED]

Please wrestle too it will be the best decision you ever make in your life.

[@brocklessman]

@@SEÑORUNCHAINEDexplain

[@zagary111]

@@SEÑORUNCHAINEDGlad Im doin something right 🙌

[@SumthinFishy]

100% gonna do this once my hamstrings healed up 🙏

[@Mrballerhimself]

What happened injury

[@SumthinFishy]

@@Mrballerhimself hamstring tear. Barbell RDLs.

[@tenj1101]

Finally i was wondering why they arent any plyometric workout plans thanks man❤

[@chiefdouble6891]

Athletic workouts for every sport keeping you big as hell

[@AminM-1]

Saying that is keeping you big as hell

[@norbertvandenbrock8782]

Why bro just why?

[@Lord_Nathaniel_Ashworth]

Cry about it

[@newmanboi3536]

​@@norbertvandenbrock8782 I laughed bruh 😭, it's just stupid

[@xxkrilla]

replying to chiefdouble6891 keeping you big as hell

[@Leon.The-Aesthetic_37]

You should do a video about stretches for tight hips, shoulders, etc. like a full body warm up stretch before weightlifting. Road to 300k!!!

[@mattc4266]

Martin has horrible mobility lol

[@vivektripathi3238]

He has done few videos I guess

[@lunitagarcia6040]

Take a look at squat university vids for that

[@mattc4266]

@@lunitagarcia6040 nah his channel is awful

[@Elkoshite-ht3gx]

@@lunitagarcia6040 Yea their good

[@adanb2286]

I’m was going to do zercher squats right before I saw this video so now this makes me want to do them even more

[@officiallolbg]

I love your Workout bro You're the best Coach based on my Goals so far, you make my Life easy! May God bless you🙏✝️

[@TheCatabolicTrex]

To quote the rock, this workout is the biggest piece of dog shit

[@xycgabe]

I’ve been waiting for this

[@mattc4266]

Great video Martin keep up good work

[@mattbl0x410]

What you just replied to someone saying his channel sucks 💀

[@mattc4266]

@@mattbl0x410 he’s been doing better lately actually giving good advice instead of just being dogmatic and slandering people who don’t do things the way he does

[@dzwonadaj]

i hate the same reaction ☠ @@mattbl0x410

[@ObeseSaga64]

Great exercises, but unless you have a full body split, I would separate them into different days; something along the lines of push pull legs, or any workout split that works for you.

[@flaffa4837]

You completely missed the point of this video😂

[@mbd_26]

try to read the video title again and apply some critical thinking

[@magnus263]

PPL is for gay guys

[@luigi6534]

That why leon edward got most aesthetic phisique

[@elainewilliamson1122]

I needed this video so much🔥🔥

[@Newport_biden9_11]

Leon edwards package and bedroom cardio keeping you big as hell

[@WaylinWayWay]

Love your content bro❤💪

[@TheCatabolicTrex]

1. Trap bar deadlifts are fine, you want to make sure you have a greater range of motion than he does though, if you need to stand on a plate to give you a couple extra inches. 2. I don't see the point of standing dumbbell overhead press, you can't load as much weight and you're putting far too many mechanics into the movement. The reason you can use dumbbells to work your shoulders when you're seated, or on a bench press, is because you only have to focus on your range of motion and the path of the dumbbells. But when you're standing, there's a lot of different mechanics involved, not only do you have to focus on squeezing your glutes, and making sure you're not leaning too far back, but now you also have to focus on making sure you keep the path of the dumbbells equal. Just do a barbell overhead press, you can load up more weight and it's a more efficient movement. 3. Pull ups are fine 4. Zercher squats are kind of a specific movement, if you're going to do them for MMA I would recommend doing them off pins as opposed to doing the full range of motion. When you're going to underhook or slam somebody, you're not going to have full muscle activation at the time, so you really want to focus on exploding out of the bottom position of the movement with as much force as you can generate, activating all of your muscles at once. 5. Incline dumbbell bench is fine, it certainly a much more useful movement in most sports than flat bench 6. Dumbbell rows are fine, but what is that range of motion? I would argue that pendley rows are more effective because, as is the same with doing trap bar deadlifts, it teaches you to explode out of the bottom. 7. That lunge is horrific, not only that, but that's a staggered stance squat, so it's not even a lunge. 8. Farmers walks are only useful when you load them up with a lot of weight, doing them this light not only doesn't challenge you physically, it doesn't even work your stability because it's an equally balanced load. Suitcase carries are much more effective, or you could do alternating suitcase/rack carries Also $75 for this?! Yeesh TLDR; WTF is this progtam

[@kraken2968]

how much time do you have on your hand bro.

[@TheCatabolicTrex]

@@kraken2968 It's not about the amount of time you have, it's about being efficient. I used voice to text like a 5'12" functionally athletic gigachad, took me about 4 minutes Speaking of time, shouldn't you be training

[@kraken2968]

You think you're the main character lol

[@TheCatabolicTrex]

@@kraken2968 Spoken like a babyweight coping NPC, go polish Mario's pole

[@kraken2968]

@@TheCatabolicTrex I just made fun of you writing an entire document on a random video. You're just butthurt you're only attracted to males.

[@mattc4266]

This was a very good video Martin keep up good work

[@Toast2005]

Please more long form content. You guys got so much incredible information to share

[@Shareef360]

Thank you!

[@SPGmore]

The Rios brothers Are Goats ❤🐐

[@dirtygeazer9266]

You might call me a weirdo but I personally think you should flip the trap bar upsidedown so you have more rom with no extra stuff

[@chiggamanchild]

6:20 why are you holding onto the bench for stability? how does that make it functional for athletes?

[@legendarygigan9855]

It’s because you can’t stabilise with it so hold the bench

[@TheCatabolicTrex]

​@@legendarygigan9855You can absolutely stabilize of one arm dumbbell row with your core

[@Antonfedotov476]

Can one replace OHP with landmine press?

[@TheCatabolicTrex]

Yes

[@moneymakinmitch8130]

Thanks for this martin

[@gamedevperson]

thanks bro i used to be unathletic now i have a title fight with Jon Jones bro 🙏🙏

[@Thatguy-mg4ng]

Can you make a video on how to build up to doing a pull up. I can’t even do one and a tutorial and ways to build strength would be very helpful.

[@TheCatabolicTrex]

Lat pulldowns, barbell rows, assisted pull-up machine work and negatives

[@Xenon_177]

Do inverted rows/Australian pull-ups and progressively make them harde. For pull-ups you're better off with a calisthenics channel like Fitness FAQs

[@zayanrafiq4122]

Mcgill pull ups and jumping isometric holds

[@Dim-pb1mi]

Do it with resistance bands

[@Not_Livid]

Is a vertical push really necessary? Athletes never punch up. Wouldn’t a Landmine press and Dumbell boxing run be more beneficial?

[@TheCatabolicTrex]

Strong shoulders are key to any sport. Landmine press is essentially a vertical press anyway since you're gonna lean into it a bit

[@kraken2968]

Isiaha Rivera is one of the highest jumpers in the world. His favorite exercise is the power clean. Could you maybe talk something more about that movement? BTW thanks for giving us this. You're a real one!

[@shonenscale321]

Will this work workout be good for boxers and also how come you didn’t add hang cleans or power cleans aren’t those exercises fantastic for athletes and for athletic performance to get explosive and powerful

[@TheCatabolicTrex]

Boxers have a whole different style of training than this, very few boxers actually lift weights in the same way

[@mitchellcotton7346]

This workout isn't good for any one individual sport. It's a super generic template.

[@nicpics6220]

Martin rules 😊

[@PioterRArmia]

First guy to buy it I'd like to think💪

[@Killer1ft-xr7rv]

Can u share brother?

[@PioterRArmia]

@@Killer1ft-xr7rv no, but a simplified version is on the skool community. It has the basics there

[@alexzuniga8253]

Goated brothers👌💯

[@BodenMoore]

Coach Zahabi explains athletic coordination work in the gym very well. Make sure you watch his videos too if you don’t wanna waste time in the gym.

[@adrianmadrid6576]

Do fullbody workouts get you the same result as the normal pull puse legs that he says?

[@Cchess107]

If you’re pushing yourself to failure you’ll be doing just fine.

[@KingE34]

Yes but you should train at a higher intensity because full body programs are half the days.

[@frederikmikkelsen346]

Is it possible you Can make a video on how to get unlimited Cardio?

[@frozenbananagiraffe]

What equipment is needed for your class ?

[@MartinRiosFit]

Just access to barbells and dumbbells

[@frozenbananagiraffe]

@MartinRiosFit appreciate it boss 😎

[@Arivv]

are u doin mutiple sets of these workouts or just one of each

[@hunterhassig2393]

Best advice for pull ups? I have pain in my shoulder when I do them and can only do 1-2 max

[@davis4715]

Would say start with an assisted machine and work your way up

[@colehemsworth8772]

do negatives and band assisted pull ups

[@rayking2396]

Aye Martin, how do you feel about gymgoers that wear utility gloves instead of lifting gloves? I still get callouses but they’re not as wicked

[@frogger8595]

Hey Martin, what's your opinion about using fat grips for farmer carries? Should I use both? I feel that my grip gives out before my forearm fails.

[@TheCatabolicTrex]

Fat grips on farmers carries are fine, doing them without is fine too. Thick grip is something that is lacking from the Mario bros regimen. All depends on what your goals are IE are you looking to punish your forearms at the expense of being able to really load up the weight or neglect the challenge to your grip at the expense of really being able to load up the weight

[@MelinaElvira]

Please make a ployometrics workout

[@compententmeat1238]

Hey Martin I was wondering what the best 5 day work out split would be?

[@ankitfrr]

ppl x upper lower

[@zennfnt]

will this help with esports?

[@Cheeseburgerhater]

Elite workout

[@marvellmanuel]

Nice vid

[@mitchellcotton7346]

Where to begin 😂😂 A) There's no such thing as a workout for all sports, especially not a bodybuilding style one B) Separating your Plyometrics onto a whole separate is going to massively diminish the amount of effective volume you can acrue. Also stops you from using any sort of PAP to improve your output. C) As many S&C's say, "Squat your squats and Hinge your hinge's" With that set-up position (COM behind knees) on the Trap Bar it's a completely hybrid movement pattern. If you're doing explosive work and just trying to recruit as much muscle as possible then faie enough, but if you're trying to work on your hinge then move the bar forward a bit. D) Unless you're a grappler, just use straps. Most sports don't require your grip to match your leg strength, so don't limit yourself. E) Athletes learn to adapt their movement patterns in practice, not in the gym. Stick to basic variations so they can spend less time learning a lift and more time doing. Especially on the compounds where there is more load to potentially injure them with. Giving them something like a zercher squat is not going to be any more or sport specific than a front squat for most sports. F) I don't know what that single-leg exercise was, but it wasn't a lunge. Lunges have a dynamic component. Wouldn't really call it a split-squat either with that amount of back knee bend. Maybe a kickstand squat?? Not really a functional way for the limbs to be co-ordinating G) Farmer carries are great, but if you've got them in there to train grip/core, then why all the focus on training grip and core during your compounds?? If that's effective, then you don't need carries. If it's not effective, then why not make the other movements more effective and use grip support or postural/back support?

[@soonahero]

1a) every sport, from sumo to ping pong, has a power to weight composition ratio. Every sport wants to hypertrophy independently of their sport, because you’ll get better results. A good running program has you getting a runners body, a strongman program has you getting a strongman program, you legit can’t even lift the stones B) separating everything is very good, you get to train fresh, and you approach failure for the actual thing you’re training, instead of systemic fatigue. Even minutes help, but any serious athlete trains about 12 times a week for hypertrophy Olympian ones 18 C) you’re not training the movement, you’re training hypertrophy to get the body you need for your sport and then you go down to maintenance. D) this is training for composition of the arms, strength is irrelevant. E) see point A, which you disagreed with yourself with. F) that was definitely a lunge. It had a dynamic component. He’s just not alternating legs. This one is just you. G) farmer carries are isometrics and inherently bad for raw stimulus magnitude and high in fatigue Also volume

[@TheCatabolicTrex]

​​@@soonahero@soonahero 1. This is just cope, if you're a ping pong player you're probably not gonna care about your traps. If you play soccer, bench press probably isn't going to be important to you. If you are a cyclist, you're probably not going to care about how strong your lats are. Boilerplate, generic routines like this might make you more fit but they will NEVER compare to sport specific training. This workout is all over the place and is way too quad dominant. And don't try and bring in two-a-days or three-a-days into this, this routine is NOT realistic for that. 2. I thought it was athleticism over aesthetics? 3. Those are definitely NOT lunges, those are staggered stance squats, which are useless because he already trained the same muscles in the same movement with trapbar deadlifts. Do NOT try to argue this point unless you want to make yourself look even more uneducated. 4. Farmer carries are great for CNS programming, that's not even up for debate

[@soonahero]

@@TheCatabolicTrex yeah I don’t know why you brought up a bunch of points I don’t agree with either. If you play soccer, your goal is to get the composition of the athletes with the same height and position as you. The alternative to having lean and muscular traps is having fat and underdeveloped traps. If you play soccer, maybe there’s room for strength training AFTER you spend 10 years getting Cristiano Ronaldo’s body. This program is for the first 10 years. “They will never compare to sport specific training” jeez, how would you take a 300 lbs man to become a world class soccer goalie? Is it by playing soccer matches and he blocks 10 shots in 95 minutes? Every sport has top athletes with “correct” hypertrophic development. I didn’t bring up irrelevant strength, you did. Also of course the ping pong player cares about her traps. They’re world class athletes of course they care. They have to swing those cells every hit. Also on the lunge, look up Renaissance periodization reverse lunge, it’s an 11 second video. It looks almost identical. Regardless, they’re both training very similar things. “Farmer carries are great for CNS programming” this is athletic bodybuilding, it’s for hypertrophy and you should train CNS independently, preferably 12 hours apart and in a sport specific way. Regardless doing eccentric failure dropset wrist curls/forearm movements are far better for CNS. Probably one of the faster ways to get rhabdo too. I’ll be succinct. If you are a person interested in a sport, your optimal performance REQUIRES you add or subtract inches of fat and muscle all of these muscles. You can’t be the best striker you can be with 18 inch quads. And maybe getting everything leaner will genuinely make you faster, which is an advantage to your sport. Why carry extra grams of fat on your traps? If you’re a cyclist, you should care how strong your lats are. Because you have to carry those excess cells (muscle or fat, honestly) across the finish line. And not caring can make you lose. Every athlete switching sports, or new athlete, or someone trying to get better should do athletic bodybuilding. Lots of people play soccer, very few have cristianos body. Lots of people play basketball, very few have lebrons body. Lots of people weightlift. Very few have lakshas body. Lots of people marathon. Very few have Kephoges body. Lots of people sprint, very few have Usain’s body. If Messi and I switched bodies I’d destroy him in soccer. Because I’m a 290 lbs bodybuilder with abs. If he had to maintain my composition, and trained for a 100 years with that composition, I’d still destroy him. Cells matter.

[@mitchellcotton7346]

@@soonahero Bodybuilding (Even "Athletic Bodybuilding") is not the way to train for most sports. If you look at cricket, the bowlers (Think equivalent of baseball pitchers) that bowl the fastest aren't the ones that have the "Athletic Bodybuilding" physique. They look like a mix between high jumpers and javelin throwers. Disproportionately big lower bodies with just enough upper body mass for their body to not disintegrate every time they bowl the ball. The point at which upper body muscle mass becomes a detriment is a lot lower than you'd think. Also, you're seriously kidding yourself if you think athletes train 12x per week, let alone for Hypertrophy specifically. I've been in a semi-professional sports setting, they're in the gym 3 times a week with an optional priming session (Definitely not hypertrophy producing) day before a game. Since you mention Mike Israetel, I'll assuming you know a lot about the sort of things that promote hypertrophy (Proximity to failure, Tension in the stretched position, slow controlled eccentrics) For most of the season, athletes are using exercises that directly contradict these. E.g: Sets under 5 reps Band Resistance - Reduced tension in stretched position Fast or no Eccentric - Heavily reliant on SSC And lastly, I was not contradicting myself. Identify the broad movement patterns in your sport, then pick 1-2 variations considering: - Loading Potential - Safety/Difficulty - Learning Curve

[@soonahero]

@@mitchellcotton7346 I think you’d completely change your entire opinion if you sat down and thought about it for an hour, “They look like a mix between high jumpers and javelin throwers” if a javelin thrower wanted to look like a bowler, they should perform hypertrophy blocks until they do, same with the throwers. If we made 100 clones of you, and made you all do athletic bodybuilding dependent on a sport, you’d have 100 different bodies in 10 years. If you played cricked one of you would be a bowler, one who plays javelin throwing would look like a javelin thrower. Anyone trying to be as good as they can get would train 12. You’re not getting your most hypertrophic at 6 a week. What percentage of people in a sport train with the best frequency? Almost 0? Technique sports like boxing are best served with crispy technique, training like 20 mins at a time. Who hell trains like that. Athletes aren’t exactly competent, look at what athletes were doing 50 years ago, look at what they’re doing now, imagine 50 years from now. I believe you semi professionals train in maintenance. Athletic bodybuilding is extremely temporary, you’d certainly pull the volume once you get the body you need for the sport, and maintenance is generally about 10% of the volume “For most of the season, athletes are using exercises that directly contradict these” athletic bodybuilding is a very low skill ceiling endeavor. Most athletes need to reach about 20% of their bodybuilding potential, which is why they can violate these principles you listed compared to a bodybuilder. Think of it as writing a conditioning program where you’re telling hammer throwers to walk 5000 steps a day. It’s not exactly marathon training. They don’t need to perform complexities. Lastly, really loading potential?

[@joaqu7002]

Bro how do you look even more duel than I look

[@aaryanjain3950]

How to balance MMA and weight lifting

[@namejddhdhw]

What are your thoughts on arnoldpress? Is there any benefits

[@JJ7_athletics]

Nice hinge bro

[@JTB_7425]

Kinnda wanna ask about the lunge form, I feel like your leg isnt far back enough

[@MartinRiosFit]

Closer step will be more quads, farther will be more glutes

[@TheCatabolicTrex]

It's not a lunge, it's a staggered stance squat

[@anthonymichail858]

@@TheCatabolicTrexthat lunge replicates a sport stance that’s why

[@TheCatabolicTrex]

@@anthonymichail858 it's not a lunge, it's a staggered stance squat

[@TheCatabolicTrex]

@@Liliiiiiiii745 yes

[@BERTYTV_EDIT]

Wait there is no abs exercise?

[@st1ksvfx]

why would you do farmers cary with kettlebells instead of dumbells, should I do both or just pick one.

[@TheCatabolicTrex]

It doesn't matter, just use as much weight as you can

[@userRyuru5]

Bro i do farmer carry with trap bar like the goat Leonard Edward i do about 35 kg each side awesome type

[@Lucky-lp8do]

will this work for XC/Distance track

[@MartinRiosFit]

Yes especially if you incorporate sprints into your workouts. All athletes pretty much train the same minus a few sport specific exercises.

[@mitchellcotton7346]

I'd suggest actually reading some research rather than listening to Martin. Most important thing you can do in the gym to support distance running is increasing Achilles tendon stiffness. This will improve running economy allowing you to run at the same speed for less energy cost, or faster for the same energy cost. Best ways to do this are: 1) Ankle Focused Plyometrics - Cross country you may want to include some form of multi-planar/multi-directional work around the ankle to build up the muscles around the ankle and prevent injury. 2) Overcoming Isometrics 3) Heavy (>5RM) resistance training. There's also minimal reason to build much upper body mass, you're just going to have to carry that around and it won't really help your performance other than being able to maintain posture (Which is largely just practice/technique)

[@guitardominator8053]

Hey Martin what should my split be for peak athleticism

[@SaulSuleks]

The amount of c*re demand in this video is giving me nightmares

[@PRDGL_WindyBW]

Bro censored Core 😭😭😭

[@flaffa4837]

Dyel

[@limitless0027]

Guy in the back sitting down 5:37

[@TheCatabolicTrex]

Mind your own business

[@joshuareyes6354]

8:05 👀

[@DoodleUdud]

First

[@tednordstrom3311]

Dude no one cares nerd🥸

[@thechosenone818]

Listen to one of the greatest or to this pencil neck hmmm that one is ez

[@amffdsg]

the glazer's physique: 🫄

[@3guttrpaatur]

Please make a guide on how to fix scapular winging💪👍🫵

[@userRyuru5]

When I was skinny as a stick I just bulk and train back and then they disappear

[@TheCatabolicTrex]

A winging scapula is a neurological situation. Any rehab program for a winging scapula would involve something that addresses the neuro issue, and the typical PT approach is to do isolation exercises for the serratus, which makes absolutely no sense if the neuro issue is keeping the muscle from contracting. Just train correctly, and if it's going to heal, it will, but it may take some time, as neuro issues most often do. -mark rippetoe

[@Bluemann023]

try dead hangs

[@daddyomflims69]

Thoughts on contrast training?

[@dinosoarbutts14]

Martin I’ll out lift you any day