The BIGGEST Mistake People Make Training For Power

[@freakied0550]

Saved to the old "post powerlifting" playlist. These are my favorite.

[@EnkiriElite]

Glad to hear it broski.

[@dan1mal678]

Share the playliiiissstt

[@mihailmilev9909]

@@dan1mal678 yeah fr

[@jorgeinzunza5562]

I think biggest mistake people make while training for power is people do not do rack pulls above the knee

[@robboss1839]

Jorge Inzunza because I don’t feel like destroying my gyms equipment and I only have a rack without safety bars in my garage.

[@bigmaguire9714]

I was in the shower and my legs looked extra feminine today. Like it seems the bigger they get the more feminine I become, even though I get stronger. Someone help me.

[@bigmaguire9714]

How did you know?

[@alainerookkitsunev5605]

Probrably best to stick to lower fat percentages (12-17 sub20) (for most people, some have very long legs and small hips, some have short legs and wider hips) if you want to avoid soft looking big (feminine looking) thigs/legs.

[@mihailmilev9909]

Embrace it

[@CeroAshura]

@@bigmaguire9714 the trick is to only wear the thong on rest days so people don't check you out at the gym's shower.

[@beburs]

Build big arms and back

[@shooterHAMVI]

dude you're an overall peak conditioned human being!! really love your content

[@3ncore706]

"Even on the best program ever invented you can only increase your vertical jump by maybe..2 inches" Dumbest thing Mark Rippetoe ever said in my honest opinion

[@harshabandreddi2632]

Vertical jump with all your limbs extended and without hinging at the joints. Ie: without bending the knees. It’s explosive power not vertical jump basically.

[@3ncore706]

That is not what Mark was talking about

[@harshabandreddi2632]

@@TheJackOfAllTrades777 Watch couple videos of him talking about the measure of athleticism. That's what he means.

[@3ncore706]

He was pretty clear that he was talking about vertical jumps lol

[@harshabandreddi2632]

3NCORE oh, then I might have been mistaken. Yeah that was dumb mark.

[@overlord6815]

If you took my height and weight then added Alec's vascularity and athleticism you'd get DK Metcalf lol.

[@EnkiriElite]

Haha dude is a fucking beast.

[@curtisallderidge3046]

What are your thoughts on training phases? Such as 6 weeks speed work and then 6 weeks strength work? Or do believe that doing a combination of both at the same time is most beneficial? With an emphasis of one over another at certain times.

[@DrRRaza]

Power= Force x distance / time. Aka the amount of force and distance per second. Simple. Force equals mass times acceleration.

[@EnkiriElite]

Yes it do. Blew my mind the first time I learned that.

[@DrRRaza]

@@EnkiriElite people dont understand basic physics, thinking their lateral raises are building power efficiently

[@kiyoponnn]

@@DrRRaza Distance/time is the same thing as velocity

[@DrRRaza]

@@kiyoponnn true though conceptually I understand F*D/T better when relating to physical activity

[@kiyoponnn]

@@DrRRaza Fair enough

[@armand1779]

When are you going to release Forest of Wolves gym shirts for purchase!? Id like one

[@mykhalable9433]

I'd buy one

[@chickenspheres7582]

I’d buy one

[@akeldama09]

I need one

[@baby-ei3pp]

id buy one fs

[@mykhalable9433]

After a year of religiously using AdBlock I feel as if I should contribute to a T-Shirt fund

[@nahuelise4055]

Another high quality and solid video bro,all your info is insanely helpful in the quest of becoming stronger and powerful. I was reading an interview from T-nation to Glen pendlay and most of his training methods are highly realated to yours, he even says that push-presses builds "knock them on their asses strength"

[@EnkiriElite]

Yeah I stole that quote from Glenn haha I thought I gave him credit for it in the video though?

[@nahuelise4055]

@@EnkiriElite really? I missed that part i guess,btw all the speeds of training that you use and that everybody should use are a key factor in your level of leaness and overall athletics

[@EnkiriElite]

@@nahuelise4055 don't hold me to it. I've made a lot of videos at this point and I could just be making that up hahaha. I think the maintaining the different physical capacities is what keeps you truly fit, healthy, and physically prepared in the long run. I made the mistake of neglecting everything but maximal strength once before, and I never will again.

[@nahuelise4055]

@@EnkiriElite i highly agree with evertything you just said

[@noemal185]

Thank you so much man!!

[@montymouslli2870]

You should compete in bodybuilding bro! You have good size and you’re lean.

[@LarsRyeJeppesen]

He doesn't want to do drugs, which is a requirement

[@montymouslli2870]

Lars Rye Jeppesen I was being sarcastic btw 😂

[@freedomcanada8397]

Great info in ur videos. Great work. Ur my new fitness guru.

[@Enyalus87]

Great advice. Definitely helpful.

[@The_Daliban]

Amazing video man!

[@triton827]

Just have to trust the process. Great video. BTW I like the kettlebell thing you use. I made one from home depot a couple of years ago to use with my weight plates, saved hundreds on real kettle bells lol.

[@Dmindthinker011]

Good info 💪🏽

[@nikolamilosavljevic9281]

I identify more as a peterbilt Lamborghini.

[@EnkiriElite]

That's the dream 😂

[@jimwnek9098]

That jump is fucking impressive.train like an animal but be safe my friend.💪✌

[@lastsonofkrypton3918]

But bro what does any of this have to do with the most optimal way of gaining bloated...I mean lean...mass and getting a BIG ASS CHEST?!

[@Worldstarlift]

Yup I would say increasing relative strength trumps all and increases everything across the board hands down you go from squatting 300 once to 500 no way your powerclean Doesnt improve too it will.

[@destinlanteigne7712]

Sweet video thanks for the info! I’m gonna start introducing football skill training like jump cuts and speed cuts into my workouts soon

[@EnkiriElite]

Well, I didn't go into too much detail into the actual training here, but lightly loaded sprints, jumps, etc are important for building power. Not just running and jumping by itself.

[@destinlanteigne7712]

Alec Enkiri yeah I used to make the mistake of thinking weight progress would be the same as exercises like traditional squats or deadlifts when it came to speed strength work

[@GreyRock100]

I heard Rippetoe say that explosiveness is genetic and there's not much changing it. I tested my flat jump, stood there disgusted and drank some milk. At least I can still lift.

[@EnkiriElite]

I superset my squat fahves where I utilize all the hip drahve with fahve sips of whole milk.

[@GreyRock100]

@@EnkiriElite haha hip *DRAHVE*

[@arnbassbaritone]

Your forearm and shoulder genetics are top 1-5%. Jelly I am.

[@zaccyo]

I realise you're giving a complement, but isn't genetics a really lazy way of looking at it? 10 years of hard work got him that physique. You don't know if he has good genetics or not..

[@ArticleReaderRandy]

no theyre not david laid has top 5% genetics for shoulders

[@arnbassbaritone]

@@ArticleReaderRandy David Laid also has 5 times as much test due to use drugs. Go back to the drawing board kid.

[@arnbassbaritone]

@@zaccyo Why the hell are you using a strawman? Working out brings out those genetics, so I'm still right. I'm not some asshole who does 80% iso movements then wonders why he's still small and blaming things on genetics.

[@arnbassbaritone]

@@ArticleReaderRandy *Doesn't respond*

[@zaccyo]

Alec, great video. I really just want to know if you saw the footage of Blaha swinging the kettle bell tho haahaha

[@incoathwetrust4612]

Coath is the one true Alpha Male.

[@randybowman]

So power is the ability to overcome resistance in the least amount of time right? But doesn't just being stronger make you more powerful? For example if person A can deadlift 600 lbs for one rep, and person B can not. Then person A was able to overcome a greater resistance in a shorter amount of time. Because person B failed to even overcome that resistance.

[@petermiller1565]

Hey Alec, wow lots of great useful content included in this video. Anyone endeavoring to better themselves in any given sport would be well served by viewing this video. Have you ever considered a career as a strength and conditioning coach for a professional sports team. I know Athlean X was a strength and conditioning coach for the New York Mets for a while, and in my opinion you are far more knowledgeable in this area than he is.

[@EnkiriElite]

Haha I appreciate the high praise. I think I would need to obtain a kinesiology degree or some education that's a bit more "formal" if you will, if I was hoping to pursue that as a career.

[@worldstarkeys8328]

this is fucking genius...

[@ronserrero8369]

AMAZING VIDEO

[@gordo2022]

TFW when you’re strength-speed and not speed-strength :(

[@mykhalable9433]

Alec, you convinced me. I'm going to buy a sled and start dragging 315lbs behind me to build power. I'm also gonna buy bands and chains too

[@EnkiriElite]

Nah, 315 is too heavy for you bro. Did you even watch the video? 🙄

[@mykhalable9433]

lol, yeah, just thought I'd jump on the "power" movements going 2mph

[@mykhalable9433]

You saw that video too?

[@davidpeters7447]

I can do a 60” box jump with ease. As long as I am doing n a 59” box on the other side.

[@stevegeorge6880]

You should see about getting affiliate links for the Superman cap and tank top.

[@dominicmutzhas6002]

Do other people train at that gym, or what's the reason for all those barbells on the wall?

[@matskuh44]

Great videos Alec! For upper body explosive training, would something like a plyo pull up or some other explosive pull up make sense?

[@EnkiriElite]

I like medicine ball slams for a "pulling" movement, as well as medicine ball overhead throws (like push pressing the medicine ball) and plyo push-ups for "pushing" movements.

[@matskuh44]

@@EnkiriElite Cool, thanks for all the useful info!

[@janoycresva276]

That’s impressive but you ran with the 60 inch box jump. JJ Watt did the same thing but with no running start, just standing right in front of the box.

[@EnkiriElite]

JJ watt is also like a foot taller than me.

[@janoycresva276]

Alec Enkiri and also weighs more than you which would make it even harder. He’s like 6’ 5” 295 lbs.

[@lutaa2495]

Have you heard of Alex viada the guys a beast he’s a marathon runner and a power lifter with some pretty impressive lifts

[@araskaya5744]

Hey Alec, so I'm trying to get faster, stronger, jump higher and just generally increase my athleticism(I play soccer). So are you saying that you have to develop power by lifting weights if so how do I train power. Is it by doing explosive training? What type of a training program should I use (excluding soccer)? Thanks in advance :)

[@EnkiriElite]

I'm saying that power is dependent upon maximal strength. You first build strength by doing things like squats and deadlifts, and then you "bridge" that strength into power by doing explosive exercises like resisted sprints, weighted jumps, kettlebell swings, olympic lifts, etc. If you are practicing soccer then the unloaded running/jumping component is already satisfied by training for your sport.

[@araskaya5744]

Alec Enkiri ok thank you so much bro keep up the good work on your channel always looking forward to your next video.

[@mahmoodmahmood3968]

great video as always man! do you think a 5x5 scheme is good for doing plyo chinups, plyo pushups and jumps with 2-3 minutes of rest between sets in order to increase the power output in each exercise?

[@EnkiriElite]

5x5 is fine, but if you have the time or the inclination generally you'll want to do more sets and slightly less reps per set. I find 3-4 jumps per set to be the sweet spot for me and 20-40 jumps per session on average. If I'm really pushing though, I'll go up to 5-75 jumps in a single session.

[@mahmoodmahmood3968]

Alec Enkiri thanks for the response. Will try to use high set low reps from now on and see where it will lead me.

[@BigMikesAMan]

Got some "ups" for a white boy ! Lol

[@vitamin9165]

It's a weird suggestion but I've noticed that when I run barefoot my calf's and the muscles that move the foot side to side have a huge amount more doms. My gluets as well. Makes me think that shoes might be allowing muscle groups like that not to pull their weight. The muscles that twist my foot out burn and cramp as well, and because I've had problems with pronating and flat feet running/sprinting barefoot is corrective.

[@andrewlindgren2650]

I think it has to do with how people tend to strike their heel while running in shoes, whereas barefoot you land on the ball of your foot/ midfoot and the muscles in the lower leg absorb the impact

[@EnkiriElite]

I love running barefoot actually. I prefer it. Anytime I do sprint testing I try to find a nice field specifically so I can go barefoot.

[@hypnotize2674]

What are the top 3 exercises you would suggest to improve vertical jump ?

[@EnkiriElite]

Squat, an olympic lift variation, a lightly weighted jump.

[@zakaryah4255]

Damn, looking swole as hell

[@makegainz4218]

You think 20 rep sets for cleans are great for conditioning? Say, a couple weeks before you start hitting the good stuff?

[@EnkiriElite]

Lol no I think that's a terrible idea. If you want to do high reps on a similar exercise then do swings.

[@strikingitrich7630]

What's The mistake? Can't watch the whole thing.

[@BlackPsuedicide]

Power is a balance of strength and speed. The problem is that "People treat their power training the same as their strength training" and rush the weight progression. The solution is to focus less on adding weight to your power exercises and more on increasing your intensity and effort every session.

[@strikingitrich7630]

@@BlackPsuedicide Nice and succinct. Thank you.

[@blackeroni]

Is it tougher on the joints/tendons to train with a focus on power/explosiveness? Alot of heavy weightlifters get shitted in their 40s from all the stress they put on themselves, I cant imagine the long term effects of explosive training. I ask this because I intend to master 1 arm clap pullups one day and want to milk that pony for all its worth.

[@EnkiriElite]

I agree with jimmybean here. I don't think training for power and explosiveness automatically equals joint problems down the road. High level Olympic weightlifters make a poor example because they keep the intensity relatively high year round and are constantly pushing the envelope, even in training. Many schools of training for weightlifting involve frequent maxing out during training just as a matter of course. And if pure power and explosiveness are your goals there are several things you can do to minimize joint stress. For one, with proper landing mechanics, weighted jumping with light weights is not actually that stressful, imo, in part because you don't get as high off the ground. Box jumping eliminates the landing stresses involved with normal vertical jumping. Resisted sprinting is less stressful overall than unloaded sprinting, etc.

[@DanielRoPhotos]

Question coach: Does power relies only on heavy loads moved at maximum velocity? or can you perform with higher number of reps? I understand when you said training for power does not mean increasing the weight too soon, correct? Do you take longer resting periods when training for explosive movements?

[@EnkiriElite]

Power training generally involves lighter loads, low reps, multiple sets, and long rest periods. It's literally the most time inefficient method of training in existence lol. High reps defeats the purpose because you can only increase your explosive ceiling by HITTING it. And you can only hit it a couple times in a row before you can't hit it anymore. If you keep doing reps when that happens then you are no longer *building* power, you are simply increasing your body's ability to display power while in a fatigued state. Also an important physical quality, but one that needs to be trained separately. General rules: rest as long as needed in between sets to maintain maximal performance. Each rep within the set must also be done maximally. If performance drops off intra-set then you are doing too many reps. Stop the session when you experience at most a 10% drop-off in performance.

[@DanielRoPhotos]

@@EnkiriElite Thank you! I'm just going to get your online coaching ;)

[@thebigcheese83]

Alec,have u tried sandbag carries for time? Like say 120lbs sandbag carried for 10 minutes non stop without putting it down. Carried via Fireman's lift or Bear-hug?

[@EnkiriElite]

I haven't ever acquired a sandbag so I actually have not. I'm sure that bear hugging one for an extended period of time would be brutal though haha

[@thebigcheese83]

@@EnkiriElite I reckon you'd rock at it! Little fat Jason Robson does 60kg carried for 10 mins non stop in one of his videos. You're ideally suited cos u r lean with a strong core. 👍 💪

[@muscleandmath2910]

Genetics. No wonder I deadlift 365 and have trouble power cleaning 110lbs. Not an excuse, considering I was at 90lbs a few months ago

[@SparcMac11]

Thats a bitch made excuse.

[@clintmagican]

for someone who have no idea how to program for power what is a good starting point?

[@EnkiriElite]

I've got a video called how to incoro explosive exercises into your training routine on my channel. That should be a good start

[@mseeseesupermeatboy7333]

I have not trained in a month now. I gave up cause not making progress. Programs are shit nothing works for me

[@LarsRyeJeppesen]

What do you try? Did you eat enough?

[@mseeseesupermeatboy7333]

@@LarsRyeJeppesen I been training for 6 years and have now stopped because not making progress

[@LarsRyeJeppesen]

@@mseeseesupermeatboy7333 Sorry to hear dude. That sounds strange, but you never know. What were your lifts like?

[@mseeseesupermeatboy7333]

@@LarsRyeJeppesen 240 pounds on bench press 310 on squat

[@mr.potatohead6138]

Is practicing vertical jumps (5×5) and then doing strength training in the same workout okay or should they be seperate sessions? Do they use the same energy system?

[@EnkiriElite]

You can do them in the same session. I do it all the time. You can lead with the jumping exercises or alternate between jumps and a strength exercise (generally squats).

[@Lugg187]

What do you do for vertical jumps except hip flexor exercises and squats? How do I trait for that? Just find a height and try to constantly jump on it?

[@EnkiriElite]

I'm not quite sure what you are asking but sprinting is a fantastic exercise for hip flexor strength, think about how violently the hip muscles have to repeatedly flex the thighs up.

[@arnbassbaritone]

Is 7 reps too many on low pulls or pendlay rows then? I like to start with a 6-10 rep range then move it down to continue progress.

[@muscleandmath2910]

I'd personally stick with the same reps and vary the number of sets.

[@arnbassbaritone]

@@muscleandmath2910 More sets? Or less? I can only do the same numbers of reps for so long.

[@EnkiriElite]

Rows can only progress for so long man. Try a different exercise for a little while, like focus on the chin-up or increase your deadlift volume, and then reintroduce the row again in a couple months. Or dramatically decrease the weight and focus on mechanics for a little while. You can do everything right with an exercise like that and it's still only going to increase so much because the exercise itself is more dependent on total body strength, and in and of itself it is not a very good driver of the total body strength that it is so dependent upon.

[@damiansconberg4715]

Can i train all of the types of strength/speed in one session or is it better to separate them?

[@EnkiriElite]

I tend to focus on 2 qualities per session. Seems to be the sweet spot where you can really hit them both hard. Pairing those exercises and alternating sets between them works really well.

[@nahuelise4055]

@@EnkiriElite SGHPs paired with squats feels incredibly good

[@sano_3465]

1st comment, much love Alec

[@MrPsicopazzo]

3 58 lololol

[@Enyalus87]

Quick question. I'm 31, and I only started lifting a few years ago. I only do it for general strength, but I would love to be more explosive. If I worked in explosive movements like jump squats and power cleans along with sprints on my GPP days, would I see similar increases as a 21 year old training to improve power, too? Only asking because there's a Starting Strength coach, Scott Hambrick, who says it's basically not worth it because it won't contribute to the main lifts and thus won't make you stronger. But I feel like being more powerful would make it easier to recruit the upper threshold muscle fibers on all lifts so...

[@functionalcontractions1469]

👍👈

[@deadliftdevotion15]

In terms of “adequate rest” how do you do that with pull ups? For some reason pull ups I gas out from sets really quickly. Other day I did 9x6 then a set of 11 reps which beat my previous best of 10 in a row and I did that after all those other sets. That day I had 10-15 minutes rest for the last 3 sets as I was doing other things. I tried 9x6 then max reps again fresh with 2 minutes rest and I only got 7 at the end. Even tho I can probably do 12+ pull ups in a row fresh RN 6 reps is easy but after just 2/3 sets it becomes difficult without taking legit long breaks. I tried 3/4 minutes rest but just like with 2 minutes my sets that should be easy get abnormally hard fast.

[@EnkiriElite]

Pair them with a pressing exercise so that the rest period between sets is naturally longer. Or you have to accrue less fatigue per set, so do less reps or use less weight. The exercise just burns out quickly when you approach fatigue, it's just the way it is.

[@mihailmilev9909]

@@EnkiriElite thanks

[@clenjones5748]

Mic needed ASAP

[@TTwa5000]

Top 4 Exercises for sprint speed?

[@EnkiriElite]

That's tough man. I think squats, an olympic lift variation, resisted sprints, and then maybe kettlebell swings?