FITTER, FASTER, STRONGER. Ep. 4 - Strength Training at the Gym w/ Nino Schurter

[@swissmtbrider]

Here a short explanation about the full and half squats questions. I also do sometimes full squats but never as part of a max power workout. Due to two reasons: 1. on the XC bike you never reach the position of a full squat 2. The stress for your knees is getting really high. That’s why I do full squats just with much less weight in hypertrophy workout or as part of my general fitness gym session. In this workout it’s the goal to activate as much muscle fibers as possible on the same range as on the bike.

Hi Nino! the explanation you give here and on the video is suming up important points to take in consideration of how to do squats. Me as an enduro athlete use the Max weight to add an extra challenge. Plus the full squat if well done activates other muscles that are really important too, such as the glute. All in all, a video that gives clear and quality information of a gym workout for the cycling comunity! thanks Nino

[@martin.B777]

👌👍🚀🚵‍♂️

[@jonathanallen6753]

Great video, as usual! But, when you reach your " ceiling", top weight (135kg) and plateau out, do you try to maintain this throughout the season(maintenence) or do you drop it to a more managable level after a few weeks?

[@sm-qw9mj]

The first point is correct. Squats to a specific angle can be (and are) more beneficial for sports that include said angles. The second point, however, is incorrect. Full squats don't cause any more stress to the knees than half squats do. This is a myth. Full squats can even be safer to the knees. This is because the highest amount of stress placed to the knee ligaments is actually in the first ~10cm/4 inches of the squat's range of motion. Time to stop telling this lie. I do know it is not intentional.

[@XavierHipolito]

@@sm-qw9mj True! Same thinking here :)

[@enadchristian8698]

Nino is the best, good luck in your future races.

[@yeahbuddy4712]

What a camera man for the squats.. We saw his head.. Brilliant demonstration.

[@kabirmarwah2223]

squats are for the brain dumb ass..............................................:-Cameraman

[@yeahbuddy4712]

@@kabirmarwah2223 ye best way to build the brain muscles

[@pk-production5134]

I really like this new format!!

[@EShaggle]

Nino is giving away his training secrets - thanks ;-)

[@Diazlsx07]

I love these training videos.

[@Pulskurvan]

Do you ever use full depth on squats, and if not whats the purpose of not using full Range of motion? Dont you miss out on alot of posterior chain strength by Only going quarter depth?

[@Pulskurvan]

@@grumpytex1970 injury from a deep squat? Hmm... have you used a bike? The entire leg is active, not just the quad.

[@paxtoncurtis6110]

Your leg doesn’t go past the angle that he is squatting in the video on a bike, but I agree I think there would be benefit from going all the was down because you are activating the glutes in a lower squat

[@Pulskurvan]

@@paxtoncurtis6110 exactly! the purpose of strength training is not to exactly replicate the bike motion. But to build a stronger leg that in turn will be more robust and better adapted for adapting to the bike training.

[@Pulskurvan]

@@paxtoncurtis6110 and obviously its working for him. Just curious to understand the reasoning.

[@CyberdyneSystemsSkynet]

@@Pulskurvan It's working for him because he has phenomenal genetics. He doesn't do full range because I'm sure he didn't lift until he became pro and had the money to pay for a trainer and apparently his strength trainer is (like most trainers) an idiot who doesn't actually know what he's doing and just follows fads and trendy things that look like something rich people would pay money to do.

[@claudiocalilineros]

Que grande Nino !!genio !!! Saludos desde Malargüe Mendoza Argentina 🇦🇷🚵 somos ciclistas !!!!

[@MaGrath_Gibbons]

Nino is the man 🚵🏼‍♂️💨

[@steffenfpv5579]

Nino ist einfach ein beast.

[@jipyohong1128]

I really have been expected Nino’s 2nd Gold Medal this year...

[@WarMatt86]

it's gonna be 2021

[@drewbuffington]

Prolly if he squatted all the way down he’d get it.

[@tomastomas1835]

Isn't it better to go all the way down with those squads? Im not an expert just asking cus so many people actually said it could be dangerous

[@paxtoncurtis6110]

In Biking your legs don’t go all the way to 90 degrees so he is just going down to a pedal position and you can do more weight that way

[@CyberdyneSystemsSkynet]

J Strength Cond Res. 2014 Jan;28(1):245-55. doi: 10.1519/JSC.0b013e318297143a. Impact of range of motion during ecologically valid resistance training protocols on muscle size, subcutaneous fat, and strength. McMahon GE1, Morse CI, Burden A, Winwood K, Onambélé GL. Author information Abstract The impact of using different resistance training (RT) kinematics, which therefore alters RT mechanics, and their subsequent effect on adaptations remain largely unreported. The aim of this study was to identify the differences to training at a longer (LR) compared with a shorter (SR) range of motion (ROM) and the time course of any changes during detraining. Recreationally active participants in LR (aged 19 ± 2.6 years; n = 8) and SR (aged 19 ± 3.4 years; n = 8) groups undertook 8 weeks of RT and 4 weeks of detraining. Muscle size, architecture, subcutaneous fat, and strength were measured at weeks 0, 8, 10, and 12 (repeated measures). A control group (aged 23 ± 2.4 years; n = 10) was also monitored during this period. Significant (p > 0.05) posttraining differences existed in strength (on average 4 ± 2 vs. 18 ± 2%), distal anatomical cross-sectional area (59 ± 15 vs. 16 ± 10%), fascicle length (23 ± 5 vs. 10 ± 2%), and subcutaneous fat (22 ± 8 vs. 5 ± 2%), with LR exhibiting greater adaptations than SR. Detraining resulted in significant (p > 0.05) deteriorations in all muscle parameters measured in both groups, with the SR group experiencing a more rapid relative loss of postexercise increases in strength than that experienced by the LR group (p > 0.05). Greater morphological and architectural RT adaptations in the LR (owing to higher mechanical stress) result in a more significant increase in strength compared with that of the SR. The practical implications for this body of work follow that LR should be observed in RT where increased muscle strength and size are the objective, because we demonstrate here that ROM should not be compromised for greater external loading.

[@micmil6050]

Is MVDP do the same things? 🤔

[@BikeLifewithRob]

Good tips, follow along, make sure you ARE TAKING that 5 minute rest between sets, novices may want even more. These are highly explosive exercises and you will not get the benefit without taking proper rest! Good stuff NINO!

[@CyberdyneSystemsSkynet]

Actually, for sets with 3 to 5 reps approximately 3 minutes was the optimal time between sets. For sets of 8 to 15 reps the found the optimal time to between 3 and 5 minutes. Going longer than 5 minutes and you run the risk of your muscles cooling down too much and increasing the risk of injury. Effect of Different Interset Rest Intervals on Performance of Single and Multijoint Exercises With Near-Maximal Loads Senna, Gilmar W.; Willardson, Jeffrey M.; Scudese, Estevão; Simão, Roberto; Queiroz, Cristiano; Avelar, Raoni; Martin Dantas, Estélio H.Author Information The Journal of Strength & Conditioning Research: March 2016 - Volume 30 - Issue 3 - p 710-716 doi: 10.1519/JSC.0000000000001142

[@BikeLifewithRob]

Cyberdyne Systems: Skynet your not thinking outside the box. Normal 3-5 rep sets yes about 3 minutes. These are more explosive with plyometrics right after. 5 minute minimum rest

[@internetuser9342]

actually solid advice

[@joshuamannheimer2098]

Upper body workouts?

[@marctrenkelbach8329]

Gutes Video, viele nützliche Informationen! 140-160kg really Heavy !

[@angeloviray4916]

Wooohhhh.. Must do this exercise tomorrow.. Nice Vidz idol

[@rafasantos4918]

Nino come to Brasil Ride Bahia 🇧🇷

[@jmc8728]

Motivation for this old timer to at least incorporate the warm-up squats.

[@MrAgrodiesel]

How much time do you need to leave between training legs at the gym and then riding your bike (and vice versa) without it effecting the other training frequency? When I train legs at the gym I’m out for a week. If i ride the bike there is no way that I can train legs within 3 days with heavy weight.

[@jonathanallen6753]

Everyones recovery varies(age influences here too), but bear in mind Nino is an 'elite' pro MTB. Usually twice a week is enough and sometimes once every 4-5 days mixed in with bike training is perfect. Also only doing 1 top set as part of a pyramid helps too( get a routine established, don't keep changing too much and get used to it). The day after a gym sesh you should do biking in the Z1/Z2 range....

[@stratocaster1986able]

3:12 Deepest squat I've ever seen m8 gg

[@factsnchill168]

Are you being sarcastic?

[@stratocaster1986able]

@@factsnchill168 WWOOOOOOOSSHHHH

[@keebelen]

Lo amo de verdad 😂

[@mesere7]

Great video and workout from Nino, but the camera and edit could focus more on showing the exercises instead of fancy angles and edits like here 2:05 defies the purpose of this video really

[@georgethomopoulos7472]

👏👏

[@crosscountry1469]

Nino the great!

[@guga_xco]

First!!! I love Nino Schurter

[@gustavomachado2003]

Top🤘

[@esquifo1]

top Arriba España

[@durden74]

you're not as we human😅 great Nino💪🏻

[@enricodenobrega8758]

Nino is an incredible athlete, however, I would recommend he gets some coaching on his weight lifting form, which is very far off from mechanically correct.

[@ruanvorster2596]

I'm sure his form is very good, he is maybe doing it differently for a different workout🤷‍♂️

[@CyberdyneSystemsSkynet]

This is how his coach taught him I'm sure. It's like when you go to the gym and see all those rich people with the fancy personal trainers who are teaching them garbage exercises. He's not going to go on T-Nation or whatever and spend 4 weeks reading about correct weightlifting form, he's just going to trust that if Scott pays someone to tell him how to do something they probably know what they're doing because Scott pays him and he knows what he's doing.

[@gastonpiche8674]

Cool video but maybe try dropping the weight and doing full squats instead of partials.

[@WarMatt86]

I don't think a gold olympic and 8x world champion needs this kind of advice ;-)

[@gastonpiche8674]

@@WarMatt86It's not because hes one of the best cyclist out there he knows everything about strength training and movement. The pro fighters i've trained are some of the best at what they do and still require guidance with their strength training, and technique advice from their technique coaches.

[@WarMatt86]

@@gastonpiche8674 exactly that's why he have Nicolas Siegenthaler one of the best coach in the world 👍

[@bradywhite520]

@@gastonpiche8674 look at his comment at the top

[@AceHardy]

🏋🏽‍♀️🔥

[@Northwindbreeze]

30 hours! 🤔But not enough.... Hummm Madness!

[@turtlish2]

Well, I now realise how weak I am.

[@koencoghe2943]

Ok, half Squat the last one.

[@nijaveg]

Gotta love KZbin experts... I wonder if this multiple time world champion has a high level, highly educated trainer or not???? Lol, not all squats of lifts are created equal. Nino already explained his "half-squat" but people shouldn't be surprised a cyclist or MTBer doesn't go full depth on heavy squat because it is not sport-specfic to gain max strength in a deep squat. Notice his bodyweight jumps he gets very low on the landing, so not a flexibility issue either. He clearly has the ability to get low when he needs to. For that specific "half-squat" he wants to recruit as much muscle fiber as possible during the top half of the squat which is essentially where the pedal stroke requires power. Of course he can do more weight when not getting full depth but that's the point he wants the most power where his sport requires the most power. My bro science response to the KZbin experts lol, such a hypocrite.

[@kelkev85]

The form police always come in when a full depth squat is not performed. A lot of athletes train this way fornthe reasons given plus avoiding injury but even having said that I would suggest he lose the bar pad. It puts the bar higher then it should be and its less stable, the bar will not hurt you the pad is useless.

[@CyberdyneSystemsSkynet]

Scientists studied and proved in 2014 that sacrificing ROM for increased loading in resistance training yielded worse results than training full ROM with 25% lighter weights. There are other issues with this workout but whatever, I'm not getting paid to be his trainer.

[@art0kamoulox211]

What does ROM means please ?

[@JUVEN1LL3]

@@art0kamoulox211 Range of Motion (eg. full squat/half squat)

[@bigwigvideos]

Worst results for what though? What's the result? Building muscle or for being a faster bicyclist? This comment doesn't have nearly enough info.

[@DEEZEEMTB]

This guy is a great cyclist

[@zabdyr95]

Maybe lower? 😂

[@azmtb93]

Ironic that those exercises are hip and quad dominant and his hamstrings are bigger than his quads haha

[@l0pez83]

Lol always so fun to see a cyclist doing "squat"..

[@bartekprzystalski6582]

Don't teach people to squat like that, please