The Complete Athlete Checklist - 7 Goals

7 goals that can help you diversify your athletic abilities in 2024. These standards cover strength, mobility, range of motion, power, and endurance.

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PROGRAMS:

FREEBIES:

SOCIAL MEDIA:

00:00 - What is a Complete Athlete?
00:22 - 2X Bodyweight Deadlift
1:28 - Back Bridge
2:03 - Box Jump (Belly Button)
3:01 - SEED
4:14 - One Arm Alternate Hanging
5:13 - Long Lunge (Hip to Knee Level)
6:15 - HSPU (Chest to Wall)
7:25 - Run 5K (8 min Mile)
8:02 - How Many can you do?

Instead of fixating on singular training modalities like strength training, yoga, gymnastics, dance, and others, there's a growing recognition of the benefits of cultivating diverse training styles. The trend is towards embracing a holistic approach that incorporates endurance, strength, mobility, and flexibility. The key to long-term health and vitality lies in nurturing all these different facets of fitness to become the Complete Athlete.

[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 :)

[brianbachmeier]

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

[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 :)

[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 🇪🇹

[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.

[evansowino]

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.

[greenwavefitness]

thoughtful aspirational guide. love this channel. 43-year-old here: the jump is a so key. great reminder to stay ballistic

[jeetkunedoseries]

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😊

[MrJonjoe]

The double bodyweight deadlift and box jumps I probably couldn't do right now. So that's something Im going to work on. Ive always had a back and forth between endurance and strength. Its always been all or nothing and then I would feel week in the one I was neglecting.

I think your approach is what I want. Rather than be really good at one, try and hit markers in multiples disciplines. Very inspiring!

[AlexanderALZA]

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

[cgal]

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

[heyBrownBerry]

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

[roshansrinivas]

I love this checklist. For me, personally I am working towards the double deadlift, 5k run and a full split. I will be very happy if these 3 workout for me.

[rbyfheq]

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

[veganchildsoldier]

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.

[drucexx]

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

[ramonvitalitycontrol]

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 🤙🏽

[amiracle]

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!😊❤

[TheOGCoZy]

I can't do a back bridge, I haven't dead lifted before, I don't know about the box jump, and I don't know about the run but so far I can do everything else. I'll come back to the video if I remember and edit this comment to update what I can do 👍

[lizw]

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