Train Like a Pro - Jed Altschwager - 002

we're on hello give it a couple minutes anyone there oh one person it's probably my sister to people here we go start in 30 seconds howdy guys how you doing my name is Jed ultragaz I am a 776 BC athlete if you didn't tune in last week or you don't know me I'm a member of the Australian rowing team went away in 2018 to world champs and silver medal with Jimmy and the 2019 world champs last year silver medal with Will Smith so that's me a little bit as this session goes through please feel free to ask any questions to do with myself what I'm doing with training or whatever like that if when I get back to him I'll have a look through the comments after and write back but anyway today being a Sunday I've had a pretty big week I'm also yesterday a pretty solid day yesterday I went for a ride up in the hills I haven't been riding for long on a bike I've been doing a little bike so obviously that have probably had a road bike for the last three months four months and I'm just starting to explore out of D flat so that laid and up into the heels which have been fun so I was up there for about three hours yesterday and tackled a few Hills which was which was quite good and then came back and and crumbled through an Ergo in the afternoon so anyway I'm a little bit ready ready for it ready for this so what I want to do today is basically we're going to start with just some stretching and that can really be up to you as to what you want to do I will take you through kind of what I do it's just a little bit of a mobilizing mobilizing sorry and stretching and then we're going to go through a workout piece basically I'm gonna call it actually active recovery so active recovery is super useful tool so for me basically I kind of use it whenever I'm feeling on my day off on my rest day which is a Sunday if I'm feeling a little bit heavy or a little bit sore which is most of the time make sure I get out and do some active recovery and you can come in many forms so I mean can go for a life bike it's just basically bringing the intensity out of it but you want to start getting some I'll keep getting some movement into the body get your blood flowing into the joints it can help with inflammation and all of that so you really want to keep the intensity out of it but you want to stay moving so you can do it many ways the one extremely fun way that I like to do it as well is obviously chasing the kids around Connor usually looks after that if I go down with wolf to the park for an hour and that's my active recovery done for the Sunday but another way you can do it is you can kind of piece it together kind of like a workout sort of like we did last week so this week we're looking for five rounds in those five rounds we're looking for 10 thrusters with a kettle with with kettlebells dumbbells or bricks I want a superlight weight here so today I'm using two and 1/2 kilo plates each side so two of these you can use a brick you could use I can you know can of beans each side we want a very light weight but but if you could get away that would be great you can do it unweighted but if we can add just even a little bit it just sort of gets it all going so basically we've got 10 thrusters 10 situps 10 bird dogs I'll explain what they are in a sec we've got 10 glute bridges and we've got 5 bear crawls so they're pretty self-explanatory but I will go through them and yeah so again what we want to do is hey Shawny yes brother so what I want to do is basically smoke so make sure with this active recovery up I don't want this workout going for any more than say 15 minutes and I really don't want the intensity in it so as you're going along you'll see me I might stop for a stretch or stop for you know I might I might pull a rep short or whatever it's just and need to move in a different way we're not really looking at this is super structured but having some sort of guidance can sort of help you get get it done and sort of get the peace and move on with the rest of your day so anyway I'll just quickly go through the movements and then we'll just get into a little bit of foam rolling two seconds all right so the first movement of the piece is a thruster so for you guys that do not know what a thruster is what we want to start with is a squat so if we come with your hands out in front of you elbows tucked in so you want to squat squat up arms above head I'll look it on the side we go front squat squat up arms above head we just want to add a little bit of weight to this you can do this extremely if you don't you know you can strengthen these of course plenty of that but I just want to put this in here because it's basically a nice full body sort of movement so nice sort of sort of front rack kind of position here and they're plates with two cans of spaghetti or whatever just you know these are two and a half kilos they're not that heavy to bricks or whatever so again it's just a squat that's one rep to reps three reps it's not a race I want to make sure all the moments are are really trained and all that and like I said if you do not have weight where you can't manage them anyway you can cut the set the reps down from ten to five that's cool as well but again we want arms up squat arms above head arms above head it just gets the whole body movement sweet ten sit-ups so next I'll move his chair in a sec but anyway over sit-ups again touch the toes we're not a race though just take your time ten and then the next is ten bird dogs it's not only a cool dance move but it's a cool exercise so I use this in my accessory work usually after I've done a strength and conditioning session I will sort of filter these in almost SMC coach Jimmy from sassy sit up filter these in so we're going to go opposite arm opposite opposite legs so you want to get a nice basically arms arms over shoulders and knees over hips and you want to go right arm left leg one one rep two reps three reps you want to do ten of em five side from this angle and you want to try and keep the hips nice and centered from there we've got the glute bridge glute bridge from here I want you to find something you can put your back against or you can do these on the ground basically what we're doing is here and push up that's one push up with your hips two three if you're wrapping off of a bench or something like this that I've set up here with the mats I want you to set up like that I don't want you to give it from your shoulders I don't want you to slump into it like that you need a pivot from your shoulders so one two three I'm going to fly out to ten and then we got five vehicles five vehicles so this is opposite arm and opposite leg again so we want plaza days to stop back as far as you can thank God one two three if you need to do to turn around do to another one whatever um that's fine yeah buddy all right so that's what we're going to do what do we got already ten minutes in time flies [Applause] all right what I want to do I was going to do some rolling but Tom's going to see quickly so just want to do a little bit of stretching so if everyone can just stand get a little bit of space here this will do I'm gonna go palms up stretch down to the ground feel it in your hamstrings walk yourself back into a downward dog position and then Chester it stretch the ABS stretch the back one day up on the down that's once I've done oh come on this way arms up oh yeah downward dog chest three and we go other knee up other knee down it's a good hip flexor stretch you're going to stay nice and level nice and even sorry and then what you want to do is you don't if you lean into it you're stretching something different you you're getting more of your groin and hamstring on your other leg what we want to do is stretch the hip flexor of your knee down the leg by doing that get into this position and tilt your pelvis underneath and you start to feel that and you sit there for as long as you want anyway it's a bit of movement that I doing pretty much before every exercise before rolling before gym and now we'll do this workout this so remember this is it I'm looking for active recovery alright starting with ten thrusters crabby suit can grab every whatever you want ten sit-ups really take the intensity out of the work yeah but just move your body get black line into every part ten guard dogs in a good position opposite arm opposite leg try and keep your hips nice and still like deep into one side it's a really good exercise for me obviously with my left leg wearing a prosthetic the stability of my left hip and left glute is it as strong as my wrought tenon and glute bridge I'll do the first set just on the ground it's just like warm up igloo see and there's there Crowell five of these these are really really good for coordination and do this is slow that's it how is everyone feeling I haven't even got just the one that's alright here we go today's work on your depth might not look like it cuz I'm not going that big but I am certainly working on it right yeah it's about a thank you looking guys soon as mine as soon as I go down into a squat my left heel comes off the ground and the fix obviously my need and my keep ten in there ten sit-ups I live in a dog it's a really really good exercise for creating stability I know we're not lifting a lot of weight here obviously but if you can create stability and then you can apply weight later I lost count glute bridge I'm better off trying to get yet hips as low as you can here I struggle a little bit obviously but yeah two rounds two anyway back to the thrusters and situps so just get back to the importance of active recovery workout so you know especially someone that trains most of those you have a day off and don't move your body just get your heart rate up a little bit really no intensity but just get moving your body get the blood flowing you're going to notice it and if you start to filter in exactly recovery sessions you'll feel better for lost count the loop 10 bad dog you chill neck it's a neutral head I'm going off by this and like that I'm just nice in you I'm definitely not doing them perfect cause I struggle with him but I keep doing and over the back row house you're moving through these movements you feel like you need a stretch that's three two rounds left no intensity here good movements when we're squatting we want to try and have feet shoulder width apart toes slightly out but not much I'm not the best coach of this for sure as my setup is a little different but I keep trying for good positions if you can't get through ten without the big hog works and stripping back the flocks no it's NZ well a dog again arms directly supporting shoulders legs and knees directly supporting hips and then when we move we don't want to move hips out like this like that we want to be nice and as stable as possible Woodridge oh there this set up on the bench here you get a little more out of it so you get a little bit more depth and work the angles a little better little bit of pivot or hinge from your shoulders no this is no intensity I have a nice squeeze if you could when you get up to that top range big wet loss around how the drink if you want yeah it's not a race good front requisition again we don't want to go voice out here we don't wanna be holding it up while we're going down I'm going to be comfortable there it was tough dudes just like you a fun track in your blob L or anything really so good a front rack position squat what series good job dancers ten bird dogs disability watch my posture and tangle it bridges means for me shows I mean five barrels just diffusion nice beautiful good job everyone sweet so yeah just again the importance of understanding your body a little bit says you know on some rest days you know you're gonna know that my thumb's here and not do much not have anything structured and just take it easy and then on others I really do suggest filtering in some of this active recovery stuff you can have a look ask us and see coach ask your gym ask you rowing coaches ask you know whoever for some ideas and there's plenty ways to do it so one that I did today is the nice and super easy one to do one at home so I give that a go if you can if you want it'll make you feel a bit better but yeah other than that have a good Sunday hope you guys cooking a good Sunday roast or something like that but I know that I will be this afternoon hopefully so anyway take it easy and thanks for listening see ya