The Complete Athlete Checklist - 7 Goals

[@Strengthside]

Performing the movement will make you better at the movement but in many cases there are other ways to attain the goal. Here's a break down of things you can train to help you reach the standard. 1. Deadlift - Weighted Squats, Chinups/pullups, front lever, weighted carries 2. Back Bridge - Hip Flexor stretching, shoulder flexion mobility (butchers block), spine extension (cobra and heroes pose), back bridge pushups. 3. Box Jump - Vertical Jumps, Broad Jumps, Squats 4. 1 Arm Alternate Hanging (Monkey Bars) -Various passive hangs, 2 arm active hangs, pullups 5. Long Lunge - Jefferson Curls, Couch Stetch, ATG Split Squat, 6. HSPU - Weighted Military Press, Pike Pushups, Pushups. 7. Run 5k - Sprints, jump rope, cycling. Enjoy :)

[@dhruvwork]

@Strengthside I feel you should pin this comment back. Ppl would be looking for it.

[@evilish7]

I'd add kettlebell swings to the box jump.

[@brianbachmeier34]

“It is a shame for a man to grow old without seeing the beauty and strength of which his body is capable.” - Socrates

[@MrTcam3]

💪🏽

[@rohank2825]

I think it was plato.

[@FitnessFAQs]

Love the style of video mate. The mix of voice over + talking to camera is super engaging. Thanks for promoting the hybrid training style :)

[@Strengthside]

Thanks bro. Weights plus calisthenics plus stretching is a dirty combo., You're a testament to that :)

[@burki5081]

Wow. Two big training bosses! You two and the bioneer and Aaron. A big compilation of my favourite training idols. Ido portal would be great too and probably Leo moves. Wow..imagine you all talk together about training!

[@Awareness_With_Dennis]

Daniel at fitness FAQ and Hampton at Hybrid calisthenics are the only non sponsored channels still to this day after millions of subscribers ❤ Love you all!

[@meklitnew]

Unlocked the bridge this year ( I am 43 ). Will work on the box jump. Can’t do aggressive dead lifts cuz of lower back issues. This channel, a huge influence on the evolution of my workouts from strict workouts to fun/play with emphasis on feel good factor…thank you guys ❤ from Ethiopia 🇪🇹

[@andycruz9768]

You can do aggressive deadlifts. Search up this Chanel called “Starting Strength”. They have people in there 50’s, 60’s, and even 70’s with so many “back issues” and a lot of other issues deadlifting weight you wouldn’t think someone that age should lift. People with Herniated disc, chronic back pain, and more injuries I can’t remember are lifting weight they never thought they could. You should look into the program and give it a try for at least a month. All the programming information is free on there KZbin and there podcast. If you searching “Starting Strength” then a lift like “squat” they will have a video demonstrating how to execute it properly. It’s one of the greatest programs and will get you super strong. Hope you give it a try!

[@cannedpineapple2702]

That's very inspiring bro! Greetings from Miami 🇺🇸

[@Tanyakapor]

I can’t just imagine myself in my gym doing the dead lift then going into the bridge 🤣😂😂 I need to build my own gym so I can crawl, jump etc.

[@Strengthside]

haha it's nice to have your own place to play. Lift, crawl, jump, swing :)

[@justinpalentchar6687]

I do it all the time. Definitely get some looks but whatever. Most people get it.

[@James-mr5kb]

I do bridges in my gym. Most gyms have a wide area where people lay down yoga mats, or maybe people use it to warmup. This is where you can do it

[@Tanyakapor]

@@James-mr5kb i do them on the beach after my work out 😜

[@evansowino5672]

I learn everyday from your educative videos. I started with weight training in my youth and as such I have been quite stiff in my joints. Since I started following you on this platform, I am unlearning old habits and incorporating much of what I see here which has been of great benefit to me. Less pain in my joints and better balance are the benefits.

[@jeetkunedoseries521]

Deadlifts are AMAZING for your core as well as building overall power... As a Martial Arts Athlete it has helped me TREMENDOUSLY 😊... Just make sure you focus on proper form... Which is beginning with a "leg" exercise... And finishing with a "back" exercise... Meaning that the exercise should start as pushing with your legs and finish by pulling with your back... At the point where your Hips hinge and begin in the upright position😊

[@jolothefighter]

ive always neglected the back part, always just legs, which meabt i could lift alot but not truly my dull potential or with great form

[@dmery10]

If I may, I will suggest one more to be "complete"; swimming.

[@amiracle1269]

Cleveland, Ohio here I'm within the 1st 12 comments or so. This channel is phenomenal! Thank u for the hard work and dedication man. Always useful and sensible lessons! Let's get better guys it doesn't take a ton..small changes yield LARGE RESULTS!😊❤

[@Strengthside]

nice one bro

[@AlexanderALZA]

So happy that I found this channel years ago. ALways cool functional stuff without overcomplicating. Cheers from sunny NZ brother

[@Strengthside]

cheers bro!

[@user-rb1yf4he9q]

Sound presentation, although I ask my clients to approach in stages. 1. Flexibility 2. Strength 3. Conditioning. Improve each before adding the next.

[@heyBrownBerry]

I love a list!! Thanks for all the alternate exercises to achieve the benefit of the 7 standards.

[@Chupacabra45J]

Love your Content and also the way you present it

[@cgal1974]

Thanks for putting this together. Nice to see a short, compact checklist to guage your strength, mobility and flexibilty by.

[@Strengthside]

thanks! Hard to encapsulate everything. There's things to be added or deleted always

[@ramonvitalitycontrol2251]

Love the video men. We are on this train 2 and trying to make the fitness community in NL conscious of the athletic capabilities of your body! I would at juggling because of coordination, general skill development, brain training and just to have a thing which is totally outside of conventional training to keep you fresh. Just like the rope thing you guys did. Keep it up 🤙🏽

[@brucehelppie6119]

i'll be 70 this summer. the only one i can do is hspu. back in my 20s, i deadlifted 500 at 190# and i could routinely run 3 8 minute miles. i'm working on my back bridge, won't deadlift anymore, never could jump, and can 1 arm deadhang only with bent legs. for some reason it is harder with straight legs. good list of abilities even if i can't do them.

[@Strengthside]

That's great. Obviously this list becomes harder and harder as you age. Being able to do a few is pretty awesome.

[@markramos9136]

Nice checklist, love seeing new videos from y’all as always. I want to work out at the strength side gym so badly!! It’s such a cool space

[@Strengthside]

thanks :)

[@veganchildsoldier9243]

These are good goals to follow, My goals are as follows: Current number / goal number 5x5 Squat: 275 / 315lbs 3x3 deadlift 365 / 405lbs Pull-ups 9 / 20 Push-ups 50 / 85 2.4km run 9:53 / 8:30 5km run 21:05 / sub 20 min 25 year old male, 6’3, 220lbs I have a lot of mobility goals but am mainly focusing on strength with running right now.

[@Strengthside]

very nice!

[@noname-JS]

I've always been a hybrid athlete 💪🏻🪖from the gym to the yoga room to the ballet barre

[@lizw4983]

Very impressive. That’s what I love about your style of training. It has great crossover into other styles of movement like powerlifting

[@Strengthside]

Thats it! being able to do a few things good rather than one thing great

[@JerichoLindsey]

That wasn't a hook grip

[@MACEMethod]

Goals! Thanks for the inspiration!

[@jaredhebb]

Great video. Being more well rounded physically has been a recent focus of mine. The algorithm can read my mind.

[@jeskekorevaar3973]

I do rockclimbing and I think you would be so fricking good at it. You have all the strength and flexibility, I try to get fitter and your channel is really inspiring. Thanks!

[@maxlitzinger1529]

I’ve rarely encountered a video more helpful, thank you man :)

[@raychev982]

Mate I know you won't read that but I'm stuck to a point from months now and you are my inspiration.

[@KingMikolaj]

I think the only standard I would change is the 5k. I think given how difficult a handstand is a 20 min 5k is something someone on that caliber should be able to achieve.

[@shonthelawn]

The video said pace of 8-9 minutes per mile, i'd maybe lower that to 7-8 minutes per mile but 20 minute 5K is getting into the advanced runner pace (6 min 26 sec per mile, if you're wondering). This video is about being a general athlete, not being an advanced runner.

[@KingMikolaj]

Idk I feel like 8 min is above a 24min 5k and that can be done with almost no training as long as you are moderately healthy. 20 min is someone who has taken time to train for a couple months similar to how much effort it takes to do a handstand pushup. I have acheived the sub 20 min 5k in a couple of months of training in one season and yet after many years of lifting barely can even do a handstand let alot have enough shoulder pressing ability to do a handstand pushup. I think an advanced runner would be someone who can do 15 min 5k@@shonthelawn

[@shonthelawn]

​@@KingMikolaj Okay. I guess I don't really care that much.

[@Strengthside]

Interesting take. I would agree maybe a more appropriate number would be 7:30. But I think you're letting your biases get the best of you. If you ran a sub 20 5k with just a few months of training, you're naturally more talented in endurance. Because you had trouble with the handstand pushup you think it's too hard. But many people who are naturally strong in the upper body can hop into a handstand on a wall and hold it for a minute no problem. If there bodyweight is low enough a hspu may be easy. But they may have trouble even running a 9 minute mile. And that's precisely the point of this list. To encapsulate general attributes of an athlete. I do appreciate the convo though because everything is relative to our own experience and I'm a bit more biased to strength :) would love to hear others thoughts on this?

[@rodneyvandenoever]

​@@shonthelawn20min 5k is not advanced, any teenage general fit kid should be able to do this without really training for it.

[@jefffaircloth8603]

That isn’t a hook grip. Hook grip is usually used for cleans and snatches to secure the thumb during explosive movement. You are using a mixed grip to stop bar roll.

[@drucexx]

“Haven’t deadlifted in forever” *proceeds to rip 385 off the floor with ease*

[@jamiemorrison7927]

Long time follower, you guys have really changed the way I think about movement & how I train my clients, so thanks for that! It's a great list, if you could check these off you would be a crazy well rounded athlete! It's cool that you managed to get these down to only 7 but cover so many bases. Interested to see if you had any other standards that nearly made the cut? Maybe something lateral like a Cossack Squat or an exercise that covered rotation. A Nordic Ham Curl or L-Sit would be another nice to have, but other than that outstanding list! I need to tick some more off haha

[@Strengthside]

It's definitely a fairly subjective list but covers a lot of bases. It's hard to standardize rotation. But cossack squat is a good one. Nordic curl is another good one. Almost thought Muscle Up to cover pulling and pushing strength but there's too much technique involved.

[@jamiemorrison7927]

@@Strengthsideyeah that makes sense thanks for the reply!

[@WildernessChanneling]

This is fire man, speaking truth as always

[@Strengthside]

thanks!

[@ds1213]

I feel and do same in many ways, AWESOME

[@K4R3N]

Adam, you got progressions for that back bridge? Thanks

[@camerongray7767]

Cool idea would be 1 goal for each of the 10 components of fitness

[@lezleyneill]

Absolutely brilliant! I will work towards the Box jump and the bridge!

[@luqmani]

😆 - are you kidding..?! x2 body deadlift - I don't think I've ever even attempted it! Back bridge - YES I can do it well. Belly button box jump! No way! Box jump at the highest side of the box without a step in - yes. 1 arm alternate hanging - nope - I need to work on two arms and get comfortable with that over a minute... Long lunge - yes Upside down push up - no way - static one against the wall Run 5K in 8 minutes! 5k yes definitely - in more than 8 minutes though I train consistently and try to stay active and put a premium on my MOBILITY and FLEXIBILITY as a guy with a very sedentary office job 🤷‍♂ And of course I have to continue to enjoy the process. Keep up the great work with the vids!

[@Strengthside]

sounds like you got a good portion of them checked off already :)

[@luqmani]

@@Strengthside I just joined a new gym which is all about strength interval training. Barbell push press last night - definitely feeling it in my shoulders today! Maybe I will be able to do that x2 bodyweight deadlift one day! ENJOY THE PROCESS!!! And as you guys say always 'listen to your body'. Keep up the great vids!

[@ligmaballs4874]

i can do all of this and it makes me super happy and proud of my hard work 💪🏼😇😇😇

[@Strengthside]

awesome work!

[@Letsgohsiwb1782]

Really insightful. Thsnk you

[@sdotbell]

There was apoint where I could do most of these (Ive never been able to run a 5k) and I was in the top end of athleticism.. Though, what I would swap out for the run is any conditioning based sports.. can play 2 full court basketball games to 21.. could roll in jiu jitsu for three 5-min rounds, could box for five 3-min rounds.. something along those lines.. because a marathon runner wouldnt last 5 mins in a wrestling room.. I think the syandard should be conditioning and not running specifically, but I like the template of this list. Also instead of a single arm switch a dead hang on two hands which is still difficult and insread of HSPU it should be like 50 push ups straight.. or each movement should have a tier. Like 3 levels of each of the movement to know where you are.

[@jffshd]

Another channel on KZbin that I watch titled sailing vagabond is looking to collaborate with someone to do a video for exercising on a boat and I thought of you guys… just for fun you could watch their last released video and see what they’re all about… Thanks guys Jeff.

[@jonjon.B]

I love this video, gives me new goals ! Perfect ! (your other videos are also really good !) Do you have videos with the progression for each of those exercises ? Thanks a lot ! Xavier

[@jansz1589]

Mate, I can do all of those at ease, but do not consider my strength sufficient. I am ~68kg though, so deadlift is 140. Injured my back slightly (pain for 2 days) trying to do 2 reps. But what annoys me the most is the fact that I still cannot do a muscle up.

[@oriolgarciallurda]

Bro your channel is growing like crazy

[@ammarilyas4350]

okay now gimme a plan where I can work towards all these on a weekly basis! Much like how we all have a weekly gym split, I would love to have the weekly complete athlete split

[@Strengthside]

Maybe we'll put that together in a video :) Really depends on where you're starting. But you can't go wrong with weighted squat, dips/overheadpress, and pullups/chinups for the strength goals.

[@discipline-my5hi]

Do you think that this training style compliments grappling well? I would like to expand the range of my physical capabilities - I am already more than strong for the sport, but would like to acquire more 'skills'.

[@abdelrhman19]

The question is: How to combine all these types of training in the weekly routine?

[@gameln1]

The 5k running one is like 100x easier to archiev than all the others Also one part of sport performance is completly neglected: muscle coordination You only got strength, mobility, speed and endurance covered with your list. The only ability that needs some form of coordination effort is probably the handstand pushup. I d suggest adding some more complex movements or the just learning new skills faster in general

[@emiliengonsard4522]

Definitely true the 5k part made me realise that bro just arbitrarily chose the objectives for him to tick all the boxes... sub 21min to no say 20 should be the bare minimum if you consider yourself an athlete...

[@NeoKenshi]

Solid video as always guys; thank you for the content.

[@asdfkjhlk34]

0:45 that’s mixed grip, not hook grip fyi

[@Strengthside]

yup said the wrong thing thanks for catching it.

[@asdfkjhlk34]

great vid tho@@Strengthside

[@JacobMauldin-j4m]

I’m 5’9” and north of 200lbs, I look and feel fat. I don’t workout. I can do all 7 (although my backbend is very sloppy) but the others are not an issue.

[@listplaylist]

If you can deadlift 400lbs, thats really solid

[@rgorgen87]

That was an alternate grip on the deadlift, not hookgrip.

[@j.a.6866]

Hey - I’m new to your channel - do you have any nutritional advice videos?

[@alterego480]

What about knak 2?

[@WildernessChanneling]

What was your epiphany? Im sure you have had many when it comes to health and fitness, I sure have. But what is something that you know is necessary, a more complex and often underlooked importance. A specific thing that made an ultimate change?

[@lljay2601]

love your content! would it be wrong to assume that these goals are more unreasonable for female athletes? just curious, cause the strength to body ratio is naturally lower and 20 minute 5k seems extreme even for women who train solely running.

[@Strengthside]

These are definitely biased towards men

[@NK-vw4ms]

is there a program out there dedicated to reaching these numbers?

[@NK-vw4ms]

i will literally pay money for it.

[@Strengthside]

ha good question. It's something we're in chats about building@@NK-vw4ms

[@NK-vw4ms]

you can take my money!!@@Strengthside

[@kristijones3307]

That deadlift almost killed him

[@shaneparvin3098]

handstand i cant do and i cant jump that high anymore. I think i could to the 5k id just be sore for a week

[@uzer3326]

The HeSPU goes way beyond the other goals, that takes forever to develop strength wise.

[@Strengthside]

You think so? I think it's on par with a 2x bodyweight deadlift. If you look at the range of motion it's basically a half rep of a barbell military press

[@7nsm975]

you would be able to make a great flexibility x mobility x strength program from wrestlers

[@ca85587]

We need a Complete Athlete training program! 🙌

[@Strengthside]

we'll do that soon :)

[@ca85587]

@@Strengthside 🔥🔥I'm here for it! How do you recommend training endurance per week? Just keep it simple and do a couple easy runs or do you get more specific and include threshold runs, intervals, sprints.. as well ?

[@Strengthside]

It all depends on your goals and personality type. Personally I don't care much about improving running times so I keep it casual. 1-2 nice runs trying to breath through the nose and keep it light. Love going through phases of sprint training. And do a lot of jump rope. @@ca85587

[@ca85587]

@@StrengthsideAwesome, thanks!

[@colbythompson352]

My strength is good but my flexibility and mobility suck. How would you suggest training those?

[@Strengthside]

right here :) strengthside.com/pages/free-download-mastering-mobility-in-your-30s

[@colbythompson352]

Thank you so much!!

[@danplatt861]

I love hybrid training!

[@Strengthside]

hybrid athlete.. the best

[@patmull1]

No sprinting? 😕I think the ability to do sprint can safe your life or life of others (and also missed bus or flight, lol). Also, some kind of VO2MAX test like beep test for repeating sprinting would be benefitial for the complete assesment of the fitness. I think if you really want to be complete athlete, you need to not only have an endurance, but also the ability to sprint (I would argue it is the most important running style despite the popularity of a long-distance running. The ability to repeat the sprint is also better test to estimate the VO2Max, which has correlation with longevity.

[@alir.9894]

Thank you and very interesting. I was wondering though is this your personal opinion or where did you get this list from? Also, there's no age range mentioned. Should a 60 year old be able to do all of those?

[@Strengthside]

Yes this is a personal list we came up with and like I state at the end of the video... there's room for interpretation. You could never do a deadlift in your life and be an incredible athlete. these are all just markers to play on different abilities of the body. Some fun goals to work towards if you find them interesting and beneficial. Age will no doubt play a role but obviously that's up to you to determine

[@meeusen2]

My brother that is not a hook grip, that’s a mixed grip

[@thefreckledcyn8826]

I love this channel! I been watching Josh since about 2019 and have seen lots of growth in my movement and flexibilty. But ima be honest...i aint jumpin on no box, that sh** looks scary😂. I know, im a chicken.

[@Strengthside]

haha you can always vertical jump with no box.Try reaching the ceiling instead

[@thefreckledcyn8826]

@@Strengthside now that i can def do:) thankx

[@Smitty10RN]

Hook grip? DIdn't see that at all....

[@benotyourboss]

0:47 that is not a hook grip!

[@arpitdhiman89]

Nice transition of the Monkey Bar Clip. You know what I mean.

[@AA-eg7fw]

Are the guy from the athleanx videos?

[@ibrahimc27810]

Looking at all these runners talking about how the running standard should be sub 20 is laughable . Sure , maybe if you’re 130 lbs soaking wet, or ran track for a while . 25 min 5k is more than impressive especially for someone that can hit the other standards … when I used to do 25 min, I used to consistently come in the top 15% of runners at every 5k I ran. Now at around 22 minutes I actually have made podium for my age class on multiple occasions , (25-29) . Considering that I run at around 210 lbs body weight , I am actually generating a lot more wattage than a 130 pound deer running sub 20 .

[@enlightenedrogue3871]

Show off!

[@greenamogus]

Found the guy who can't do either of those things

[@enlightenedrogue3871]

@@greenamogus- ok SFBs if it makes u feel better!

[@kevind9799]

Any recommendations for safely developing your backflip?

[@Strengthside]

gymnastics or parkour gym. Pads and trampolines are the best way to learn

[@jdfshijhawkb]

Will try these standards and report back 🫡

[@jdfshijhawkb]

Double bodyweight deadlift - 170kg ❌️ 150kg Back bridge with knee over ankle ✅️ Box jump belly button ❌️ hip height One arm alternate hang ✅️ can alternate twice Long lunge ✅️ both sides Hand stand pushup ✅️ 4 times 5k - 8 min/mile ✅️ 7:22/mile

[@lachmyster]

At least for me, the handstand pushup is waaaaaay harder than everything else here

[@mamamal3]

That Deadlift went up too easy, you‘ve got more in the tank 😊

[@Strengthside]

haha on good days, yes. But not too concerned with a max right now.

[@christostsipas5914]

I can do them all except the palms down 😄

[@Strengthside]

oh that one should be easy to lock down with a few jefferson curls

[@burki5081]

When i started hanging my left middle finger started to hurt while hanging. Does anyone can help me out with that problem?

[@tonyp.bahama9368]

You should use it more, God gave you 2 for a reason.

[@keysersoze5341]

Throw some kettlebells in to make it 💯

[@ctcpcp]

How much do you bench though?

[@KR35T]

Oh no what have you done, you showed the outside world, now rainbolt knows your location.

[@viscountpalmerston]

To the advertisers - you might want to have focus grouped the name 'seed' a bit more 😂

[@AndSoGoes]

Does math on double body weight. I die instantly.

[@Leonidas-eu9bb]

Those are fair standards. I would change broad jump 1,5x height instead of box jump. Box jump is too much cheating. Instead of a 5k run I would highly recommend to aim for a 1min 400m (1/4 mile) for men. 1min 10s for women. The HSPU is hard and not possible for women.

[@Strengthside]

Broad Jump 1.5 height is great. Less risky as well. Also like the 400 meter 1 min.

[@emiliengonsard4522]

Seventh should be sub 20minutes 5km...

[@unrealtalk516]

What’s the equivalent of a 5k for a swimmer?

[@Strengthside]

no clue but swimming would be a great substitute!

[@StanfordChiou]

wife is cameraman, baby is boom operator

[@Strengthside]

haha that's right

[@szk00]

Dude chose 7 exercises he's good at and told us it's the standard xd

[@Strengthside]

haha u caught me. Honestly, not very good at deadlifts, running or hspu's. Had to work hard for those. The rest are a bit more natural for me

[@szk00]

Just kidding, of course, didn't mean to deny the hard work you put in!

[@christimorgret7818]

Sir i am ogling respectfully

[@AlejandraVargasOfficial]

im flexible but dont have much strength 😭

[@Amaraticando]

Stay strong, stay fast, stay resistant, stay endured, stay flexy... And if you want and regard it as possible too, stay bulky?

[@Strengthside]

haha all good endeavors

[@MartinAristia]

How old are you, brother?

[@earthsorneo]

Not the first!!!

[@zachs13]

That is not a hook grip

[@horrorcoder]

Those who don't like running should have their bipedal stance benefit rekoved lol

[@Strengthside]

ha I don't know about that. Everyone has different preferences.

[@horrorcoder]

@@Strengthside Ah just kidding, I mean for sure it's personal preference, but running played a major role in human evolution. Humans compared to other mammals and quadruped are poor sprinters but the bipedal gait gave us the ability to excel in endurance running for survival. Moreover running is just the most innate and easiest activity we can practice starting from toddler age without any instruction, friction and any equipment...with proper training we can easily run long distances completely barefoot . Said that I really like the hybrid athlete concept, is just that running should be on my opinion the fundation of all movements.

[@Strengthside]

I agree it truly is a "primal movement" and one that has contributed to our evolution heavily. And one that we should all be able to do moderately. Although I don't think that means we should spend all of our time doing it. Just because we aren't as fast as other mammals doesn't mean that training to be faster won't bring a ton of other benefits. Maybe more than endurance running. That's one of the unique traits about humans we have the ability to train our weaknesses.@@horrorcoder

[@jeffverveen]

I dont know dude. I can do all these at 38. And im a pretty crap athlete with a bit of a belly!! You need to review your standards!

[@Strengthside]

sounds like you need to review your image of yourself.

[@jeffverveen]

@@Strengthside thanks dude. I think I needed to hear that.

[@lespedaleuxdudimanche4574]

2004 is a crazy good year ;P

[@JanDammClown]

Wanted to have the first comment. Love your stuff!

[@lindaabraham8715]

Please be aware that as a person ages, spinal stenosis is inevitable, and cannot be prevented. Bridge movements become impossible, and people should not try to force themselves. Also, be very careful about overstretching, especially the hamstrings, because it is possible to damage the sciatic nerve, and the effects of that are lifelong.

[@Strengthside]

nothings impossible that's for sure