My Favorite Exercises For EXPLOSIVENESS & How to Program Them In!

[@jackmcmahon2324]

Yo Brian! Have you ever thought about making an MMA program?! It would be super helpful for a lot of us.

[@coryvore]

Check out his Minimalist program. It’s designed specifically for people who need who have other focuses in life like MMA or BJJ. Brian’s training style is already perfect for MMA style strength because he focuses on explosiveness and endurance on top of strength.

[@lief915]

I can honestly say personally, that both doing box jumps before squats and lifting light things like they're heavy tends to make squatting anything under 100kg has my feet about to leave the ground. Thanks heaps for all this awesome info, with your help, tonight I squatted 180kg for 3 reps. Looking forward to updates from the Arnold, hope you all have an amazing time!

[@KenpachiZarakiX]

Ate taco bell before Deadlifts, got the wrong kind of explosiveness.

[@ascendedvegeta]

He who eats taco bell before deadlift, finish training with stinky shorts

[@bmstylee]

@@ascendedvegeta thank you barbell sensei

[@abheekchatterjee7378]

Allan thrall would be proud

[@TheClinchMagazine]

Ascended Vegeta Barbell Sensei

[@haroonabassi1821]

you're aboutta go from from just living mas to ripping mas ass.

[@boogeyperson316]

As someone with a shitty college gym with very limited equipment (even compared to a regular gym), your videos are a god send for strongman training.

[@mohammednabeel8991]

3:30 great gonna do this at my commercial gym for more explosiveness thanks!

[@JoseLopLops]

lol

[@beefbroth6539]

I hope someone does this at planet fitness

[@theemperor2017]

@@beefbroth6539 🤣😂

[@kamo7293]

@@beefbroth6539 no lunk alarm will save them from the bar crash

[@leakyfaucet7304]

3:30 almost pissed myself laughing *Gym Staff* "sir, your deadlifts are too loud" Me-...

[@solveyy]

I've started implementing more hip thrusts into my routine, going both heavy and lighter but more explosive. Have definitely helped with my explosivity in the gym and on the field.

[@daimpressive]

damn, took so many inspiration from your videos when it comes to not just being strong in the gym but more important being strong in everyday situations. can't thank you enough.

[@LeeJamesYuhHeard]

Ughhh my god, I love you!! I have to get to the gym after my 13 hour work shift this morning. I am BLASTING this video in my car on loop on my way. I really have to write these down too.

[@nomatorious]

Thanks,Brian!!This man is doing Gods work,yall!I just stumbled on to you and your video,grateful that i did.Inspired!

[@madhavraj1650]

WTF you just pound the hell out of the tire

[@mr.d_88]

Yeah....but really faaaaasst

[@BrianAlsruheOfficial]

If you have strongman in your name I would assume that you understand what’s going on here

[@Lovetheonewithin]

Watching you hulk smash that tire put a smile on my face. I can't wait to cancel my La Fitness membership and join a real gym!

[@frankautiwele3810]

13:12 definitely. Even if you're always conscious of how you look doing certain exercises, I always think you're admirable because you know what you're doing even if it may seem to make you look dumb.

[@kamo7293]

moving the warm up sets as fast as possible gives me confidence, in that just a few months ago these were the same weights I was struggling with and here I am now completely dominating the weight and moving as fast as if I was doing bodyweight reps

[@youngbenefitz7655]

Thanks Brian!! I was one of the ones who commented on explosiveness! Thanks again!

[@jefferylord3068]

wow! throwing that barbell up in the air looks like fun. i used to play slow pitch softball back in the day, i bet you would knock the cover off the ball given the way you train.

[@BilliusMaximus]

Burpees Broad Jumps are so awesome. Classic vid. Thank you brother. Blessings. Right before the Apocalypse, I was doing Viper Presses. It is the most awesome thing ever.

[@shaneberg3653]

I like Brian's videos before I even watch them. Why? Because he's an already proven trusted strength training source. Love your stuff mate!

[@Mosababumarzouk]

I truly appreciate how concentrated and informative all your content is

[@safwatshawky5302]

Hi Brian, can you please make a video for "most bang for your buck exercises". and thank you for all the information you are posting :)

[@BrianAlsruheOfficial]

I like this idea

[@HooDRidEWhiteY]

Squat, deadlift, ohp, sprint.

[@adzyt9185]

​@@HooDRidEWhiteYvalid

[@christopherptacek7733]

Hi Brian, what do u think of spine decompression after heavy deadlifts or squats, do u think it's Worth it or not ?

[@BryanMennie1]

Also interested in Brian’s take on this.

[@christianyapp-shing3286]

🦹🏿‍♀️

[@BrianAlsruheOfficial]

Honestly, decompressing my spine tends to make it worse from the two past fractures. So I tend not to do it. But I know it helps a lot of my athletes out who don’t have the same type of trauma that I do

[@christopherptacek7733]

Thanks

[@alexmunn36]

You can do something simple like hang pull-ups

[@robertspence1356]

I've checked out all of your programming video's, and they're all awesome, but I was curious if you could put out some information on a Peaking Program (Peaking for a meet or competition). Something to that effect. Keep the information and videos coming, They rock!

[@HooDRidEWhiteY]

I would also like to know his opinion on peaking and what to do the week before a Saturday SM meet.

[@lukebbuff]

I stumbled into this on my own recently and started doing box jumps first on my lower body days or before explosive overhead movements. Glad I’m not crazy to think it makes moving my squats or circus press move better. Having a baby and will be training at home with minimal equipment for few weeks so planning on really focusing in on explosiveness and work capacity.

[@rlambert013]

Not that this would come as a surprise to any of us who follow Brian's channel. I was fortunate enough to catch Brian as he was heading somewhere at the Arnold this weekend. And believe me he was in a hurry. This guy was awesome enough to not only stop and shake my hand. He also asked me my name and said thanks. Goes to show this guy is just as legit in person as he is on video.

[@shaneallen6413]

This video is money man. Thanks for putting this kind of thing out. Have a blast this weekend with the crew!

[@freddyottawa]

I recently stumbled upon your channel Brian and I am so glad I did. I really enjoy your content and outlook on life. I'm always looking for different ways to train/workout and i've drawn a lot of inspiration from your workout videos. I just wanted to say thank you for all the content that you upload.

[@Stonesorrow]

0:10 I love how one of the dogs just stops and goes "Uhh... what did I miss?". Thanks for the great tips Brian. I've realized that I've really let my aerobic capacity go over the years so these kinds of explosives exercise are perfect to throw into my regular lifting sets.

[@BrianAlsruheOfficial]

I’m so glad it helps man

[@BWells5152]

Awesome video! I do something like the dimel deadlift with a sandbag. I bearhug the sandbag high on my chest and then push my hips back and down into a quarter squat. Next, I push my hips up and forward into full extension as fast as I can like I'm trying to jump off my heels. I do 3 sets of 15 -20 reps. Gives you a good burn in your glutes and quads and is an explosive movement, but it does feel a little weird and look like I'm trying to hump the sandbag.

[@DVRKSHVYVN]

Staying envious indeed, but I'm planning on going to the Shop gym in Manassas (VA) soon! I cant wait to drop by one day and learn as much as I can.

[@waltherwagner9711]

Thank you Mr Alsruhe

[@hunterstarritt6415]

Helpful video, man. Strongman has been a big interest of mine for years. I live in good ole Tennessee, so for some reason there isn't any strongman gyms around me. I've been trying to do as much as I can with what I have, so I can do my first competition. I was going to compete with you all in April, but dont think I am ready yet. Maybe you can make a video on how to train better with a non-strongman gym.

[@shawnmcilroy3896]

Man Brian, Just enjoyed the vid bout the explosion episode u did. Put a different way of thinking in for me to process. A Big THANKS!!! Great information that u share. Please keep up the work. 👍👍👍👍

[@geraldbrienza4474]

That barbell ab drop is awesome, can’t wait to try it.

[@h3Xh3Xh3X]

The "lift everything as explosively as possible" mindset is what Josh Bryant calls "Compensatory Acceleration" training (CAT). It's the concept he falls back on in "bench press: the science" and the "built to the hilt" books. It really works great!

[@phillipwiebe8607]

Thanks. Your stuff is always awesome

[@otka4al4o]

Trying to be move faster definitely helped my squats, trying a heavier weight for the first time always feels weird though. Have fun at the Arnold, can't wait for the recap video!

[@BrianAlsruheOfficial]

Thank you so much man!

[@KevinHernandez-rm8qt]

Hey Brian your videos are awesome man I’ve learned a lot from them I need some help how would you balance working all day manual labor job and weightlifting and mma ?

[@rurikbrackett4575]

One variation I like is the banded kettlebell swing. works "great" on squat days. Have fun at the Arnold!

[@BrianAlsruheOfficial]

Thanks so much man!

[@sheldonjanysek7926]

Needed this video last week when trying to create my own program based of your Dark Horse. Looks like I'll be changing up a few exercises cause a lot of these look a lot more fun than what I originally wrote down lol. Thank you sir!

[@hellstormangel]

Thoughts on your natural stone to shoulder vs atlas stone to shoulder?

[@BrianAlsruheOfficial]

The difficulty of Each 100% depends on the stone

[@georgeg.3853]

Can you imagine fighting Brian? Probably not since you would likely be knocked out or choked out before the thought could be fully formed. All jokes aside, your explosiveness is freakish.

[@kamo7293]

worst case he'll yeet your unconscious body over a yoke for reps

[@Budsport_TV]

I love your videos, man. Love the message and support you give to the community as well. Much respect. ✌️

[@PhysiquePro]

I just started to watch your videos and I am a BIG FAN already......I have been trainiing since 95 and starting five years ago I naturally started to just train in a giant set mode and never looked back......Hate doing straight sets most of the times. I do them here and there. I see you like to do giant sets also, angonist and antagonist with ab variations and conditioning all in, one really cool to see. My Question is: Sometimes I am pretty gassed from my last set to failure (or fatigue or whatever lol) and before moving to the next exercise in my giant set i need to well catch my breath a little before starting the next exercise in my giant set. Example after my last set of rows I take my lifting straps off and then put my wrist wraps on and then set up on my bench for a sec and need to think for a sec (collect myself). so in between the row to the bench it may take me 45 secs later by the time I start benching. By the time I'm done benching I need to take a few secs to rest before I go to the third exercise. because I'm breathing a lot harder....Is it the same kinda thing for you too? It's more on my last sets when I go to failure. I just don't run to the next exercise gased. there is a little break but more of me setting up mentally to perform that next one. Again it's in a matter of 20 to 40 secs. Shit sorry for the long message. The best I can do with trying to bring out the question.

[@petermiller1565]

Hey Brian, I really enjoyed this video a lot. Great informative content, as always. Have fun at the Arnold.

[@BrianAlsruheOfficial]

Thank you so much!

[@The86Regal]

Hey Brian really enjoy your videos! Thanks for sharing your knowledge. I have always had incredible pumps in my chest and shoulders and triceps’s. It doesn’t matter what reps or sets I do they all blow up and grow. However my legs are a different story. I don’t know that I’ve ever had a pump in my legs. I’m not into bodybuilding more into strength and athleticism, but I wonder if maybe my form is off on my squats.

[@darrengrotyohann1174]

Hey Brian. I really love your videos they give so much motivation. I've just started getting into weight lifting things and seeing the program videos and find myself very ignorant to all the names and stuff. Could you make a video explaining the difference between the programs and what each one means? And maybe also the order in which you would recommend doing the programs depending on your level?

[@seankelly5729]

Damn Brian! Them tire smashes was HAMM!😂😭

[@markseal6685]

This is a great video. I am a disc golfer (we throw 175 gram discs) whom has a back ground in martial arts and was a gym rat 20 years ago. I lost a lot of my core strength due to a couple of accidents and have been using kettle bells, clubs and Swiss balls to rebuild myself. Watching this, I grabbed my 20 pound slam ball off the ground and did a jump with it. I can see how this is going to be very helpful for building explosive force back into my core. Thanks! I did a search and did not see that you had did a video on jumps with weights; this would be something I would love to see. How do you feel about using a kettlebell and going from a goblet squat to a jump? FYI, I train barefoot to increase my stabilizers.

[@minjaelee4671]

0:00~0:10 Thought my play speed was 1.5x, but was "normal"

[@markstreicher8506]

Hi Brian am a big fan of you wold please make a video describing the difference between power speed explosiveness and agility and one more thing and describing what determines and asked because in today’s day and age everybody consider them themselves and athlete thanks a lot lots of love from the Middle East Israel

[@adihelew]

great video ! strengthening the core can not be over emphasized , Brian's Breathe&Brace video changed everything for me . what do you think about using farmer's walks and yoke carry with intermediate weights for cardio and conditioning ? what would that look like ?

[@TheClinchMagazine]

I almost thought the video was on 2x

[@BrianAlsruheOfficial]

Haha nope

[@TheClinchMagazine]

Brian Alsruhe Hey are you still working on That 176 lb Inch Dumbbell ?

[@stamatisvragas7720]

How do you almost think?

[@TheClinchMagazine]

road to 500 lbs squat His movements are too fast for a normal human. But since, background people are moving at normal speed, this can’t be speeded up video. Hence, the almost in my statement. By the way, he movements are so fast, it’s almost superhuman for his size.

[@stamatisvragas7720]

@@TheClinchMagazine ohh yeah, I got it. It is just that "almost" and "think" dont really get along. Just like " I died a bit"

[@thecaptain5865]

Why isn't your channel bigger?! You're such a cool dude and you always have super good info in your videos

[@BrianAlsruheOfficial]

I wish it was brother! I really am trying!

[@METALCHOPSTX8]

Great video for everyone to learn from. Thanks ❤️💪❤️

[@ricandeluxe]

I explosively hit the like button👍

[@BrianAlsruheOfficial]

Haha

[@Scott-zh5ip]

Love these Brian. Absolute boss.

[@jacobtucker3764]

Hey Brian, just wanted to say I love your videos

[@1sihingable]

Thanks again!

[@bennettthomas7531]

Hi Brian, question for you about how you adjust or balance long term programming/goals schedules (like your 4x 12 week blocks) vs contest prep and peaking? It's great to peak for a contest so you can do your best, but that peak will not always align with the end of a 12 week block, so something has to give, right? How do you make that call, and what do you recommend for competitors of different skill/experience levels (novice, amateur/local, regional, national, etc)? And have you ever or could you talk about how you program a peak or taper? Thanks!

[@shenanoahsflyfishing2378]

Is there any way you could make a video on addressing left-to-right imbalances? I’ve developed them, and I would love to hear what your recommendations are.

[@lukeparr121]

Hi brain just wanted to no when you are getting restock on you website .

[@iminmissouri8589]

Great vid as usual brian!

[@Maorsol]

3:30 was MAD nice brian.

[@bilgehanarc3990]

Best exercises for fighting/MMA would be great and since there is little info about strength for athletes out there

[@jayc8442]

I definitely need to do more of this on lower body days. Question how do you set up your test weeks? If you test 1 lower and upper lift that week what is the rest of the session for that day look like? Do you treat the rest of that day like a deload? I used to just max out and then do nothing but I feel like I should be doing something after.

[@BrianAlsruheOfficial]

I did a video on how I test out brother. I can’t remember the name of it offhand but if you search for you can probably find it

[@nathanpeterson7720]

Hi Brian great video. Wanted to say thank you for all the posts. Your channel introduced me to strongman and I just signed up for my second comp. Have you tried banded kettle bell swings? Great for explosive movement and for training throwing events when the weather is bad.

[@miyaaaaw]

Great video, so pumped about Arnold good luck to all of you! How much that Sledge hammer weighs?

[@7XD71]

did you ever write a book or ever plan on writing one or recording an audio book with all of your life experience etc? your view on life and everything is so unique and comparible to some famous philosophers.

[@KeelanTatarliovvvvv]

K I agree.. I would listen to that shit haha

[@3DHDcat]

Same

[@BrianAlsruheOfficial]

I have an e-book that is like 90% written but I just don’t like it. So I refuse to finish it. I think I’m going to start another

[@7XD71]

@@BrianAlsruheOfficial thank you. means alot to know that it will come in the future.

[@h3Xh3Xh3X]

@@BrianAlsruheOfficial remember you are your own worst critic. Just finish it because I'm sure we'll love it.

[@SmoKeYJoE024]

Hey Brian, I want to suggest you doing a video series where you do the CrossFit open workouts. The CrossFit open 2019 started a couple weeks ago. It would be awesome to see you and the rest of the Neversate team compete against each other in a friendly in-house competition. I think this would be some awesome and fun content to see. Thanks as always for the great content, best wishes always.

[@carolinaslinger7333]

Could you Explain more about the CNS? I’m semi new to coming back to working out I’ve never heard about workin your CNS.

[@BrianAlsruheOfficial]

That is a very deep and murky topic my friend. No one really knows that much about the CNS yet

[@carolinaslinger7333]

Ok so how do you tell u are over working it? Sry I’m just Wondering. Thanks for the reapply back!

[@jaketaylor8032]

@@carolinaslinger7333 you get run down, get flu like symptoms, can't regulate your temperature

[@Isaiah_McIntosh]

@@carolinaslinger7333 your focus will be really poor, your responsiveness will be poor and your grip may be shot and strength low even if your muscles feel well rested.

[@enriquegm]

Great content, please how do I make my neck stronger?

[@crucifirestefun1]

Hello Brian A video, or you just talking a bit at some point, about the small muscles in your palms, feet, ankles and wrists.I'm curious if you think there's any correlation between tightness in in the small muscles of these areas, and the overlooked quirks in technique that people develop when lifting. Thank you kindly, you are a real inspiration and make the world a better place by exposing it to yourself.

[@3DHDcat]

crucifirestefun1 ankle for squatting. As for the others it doesn't affect so much, maybe Olympic lifts

[@hey12358y]

Haha, the sledgehammer swings are the only exercise where Kona doesn't try and battle you for dominance. your explosiveness is your trademark. You move, and i say this with sincerity, like Batman. Expect myself to be coming back to see this one. And everyone else following should as well.

[@dard4642]

Thank you for using the proper word (explosiveness). If I hear "explosivity" used one more time, my head may explode.

[@thomasbarrett3393]

What's your take on push pull legs and could you place explosive exercises into that type of program

[@upyours8551]

Hey man, would like to see something about hopping back into training after an injury. Specifically how best to gauge when to 'train thru' vs taking time off. Been out now with sciatica for about 3-4 weeks and it's the first time I've had it. Initially tried carrying on regardless as the training itself wasn't causing me much if any discomfort but walking around or sitting the following day was a different story, bad pain right down the left leg. Without going into too much detail would some light training be of any use recovery wise while potentially facing considerable pain the next day? My training is strength based and doesn't deviate too much from the main lifts and variations there of. Thanks!

[@romanwild]

I'm probably a bit jaded. It's hard to impress me but you have managed too with your channel. However this video put it over the top and I could only think that a video/conversation with another guy who continues to impress me would be amazing for everyone. Please consider speaking with Ross Enamait . I have learned more from his books and video than anyone else. His advice comes from the right place as does yours. There is an interesting overlap of ideas and approaches between the two of you. Thanks for considering it!

[@patrickbell6512]

I support this! Loved his book Never Gymless

[@mikeA-cg4rl]

Hey Brian big fan of the channel sir! Have you done a video on how to press a keg? If not a video of how to do that would be awesome. Ha ha sorry if I missed it if you've done it already. Big fan sir! Mike

[@swr1240]

0:11 when you confuse the gym-dog, you're doing it right!

[@roryquinn6688]

Right babe?

[@justalkeenan]

Hi Brian, to say to you have changed my outlook on fitness is an understatement. I've went from wanting to do nothing but heavy lifts to wanting to incorporate sprints, strongman and explosivness so for that I thank you. I have two questions: The first is I have a real issue with squats, everytime I do any form of squat I get severe pain hours later in either my abductors or my hamstrings depending on if my feet are closer or further apart. I have been to a few form checks and apparently I'm doing everything correct but this pain isnt just doms, it feels like a tear with a constant spasm. Any ideas how to squat or even build those muscles so im able to squat as I don't want to forgo squats but at the moment I do as I still want to run/hike and get in and out of my car.Question 2: any ideas how i can incorporate some of the strongman stuff when I workout at home in an apartment. Could i hoist a sandbag on my shoulder and run up the stairs or something like that?Cheers dude and hope you have fun at the Arnold. Al

[@rpkiller2489]

@Brian Alsruhe So you said you do the same amount of reps as the main lift for the antagonistic muscle groups. What rep range do you usually do for your core variation, like for example if you were doing GHD situps or something like that? Also great video

[@brendonlaw1078]

Awesome vids bro👍any tips 2 increase vert for a 42yo

[@liftrunthrow]

ballistic movements are the best. there is no de-acceleration. ball slams, box jumps, sledge hammer, throws, etc

[@rothotborski]

Tried to throw a barbell backwards like brian (at 3:25) but my gym didn't let me do that ;)

[@Kevin-21]

What are the benefits of pausing on compound lifts such as bench, front squat etc?

[@xsova113]

Couple of benefits, it mainly works on isometric strength and endurance. In terms of bodybuilding, it creates more time under tension. Pausing also helps with improving techniques!

[@3DHDcat]

For squat, you don't use the stretch shortening reflex For bench, it's mostly explosion. It's quite good to have more control in your lift for assistant

[@tommywho924]

@@3DHDcat For deadlifts, its a good way to punish your soul

[@hodornador6085]

Also it can teach you technique better and show weak points

[@dherko]

I am wanting to start training with stones, etc. What types of things can you use to protect your stone and floor when dropping or rolling off a platform?

[@arnold_john]

Brian you the man.

[@glamorak]

What are your go to lifts for max effort work when running conjugate? What are good options for people without a lot of specialty bars and chains?

[@garethjackson4426]

Really useful stuff here Brian, you probably get these comments on every vid, but since I started to use your antagonistic giant set method, every one of my lifts has increased. I’ve even bought a cap for the gym to channel the inner Alsruhe. When using straps for my top deadlift set I’m struggling to get tight because of the time it takes to wrap them round, I don’t feel like I get the right breath to brace at the bottom. I have tried hook and alternate, but on my top set my grip fails..do you have any advice?

[@yelurikesavaraghuveer1138]

2:58 what's that exercise Called?

[@drummerguydw]

Hey, love your videos! Do you suggest specific movements or programming ideas for firefighters, I’m training for the CPAT/Fire Academy. What suggestions would you have for that?

[@Chunlur]

The clickbait title of this video should be "How to become a Badass"

[@johnhunter6808]

Can you do the excersize at 3:30 at Planet Fitness?

[@mattdouglas8900]

Your voice is sounding really good in this video!

[@evenhansennset2645]

Tips for training to prepare for military service?

[@TL-he7vu]

Great list of exercises. What kind of sledgehammer weight would you recommend?

[@LeeJamesYuhHeard]

Question about the antagonistic muscle movement prior to the main lift; how long are you waiting to get into the main movement? Is it right away? (Ie. Rows then bench, back to back?)

[@nelsonbaron2372]

Sir can you make a exibetion figth with mike tyson in boxing?

[@hinakhodiyara5575]

Very cool. Appreciate it. Thanks :)

[@zanesullivan2789]

Hey Brian, this might be a dumb question but I've been wondering what the benefit (if any) would be with using a foam box squat pad besides maybe making it more comfortable to sit on the box.. Thank you for the videos man.