hi I'm Wy and when I started working out and saw these huge jacked bodybuilders I thought to myself I don't really want to look like them they looked unnatural and way over the top but when I saw football players UFC fighters and sprinters I thought wow that's the physique that I want it's taken a while but I think I'm quite close to the goal and in this video I'm going to show you how you can do the same so you don't become that typical gim bro who swapped his personality for a protein shake let's get
into it the first thing to realize is you do not want to be that stiff Jim bro whose whole identity and personality starts and ends with the gym you've met those guys right you meet him and he's like chugging his protein shake every time you go out to eat he's looking out for chicken breast he cannot enjoy any meal unless it has protein in it if you have brute strength without coordination if you have Force without Direction it just makes you like a dumb truck you need coordination you need direction you need strategy and that's
what comes when you do things outside of the gym like other sports other Hobbies with running with climbing with swimming with Muay Tha with jiujitsu with boxing with wrestling whatever it is and what you'll quickly find is that they are very synergistic the martial arts will teach you a lot about the gym movements and the gym movements will teach you a lot about the martial arts as well next the reason why gym Bros usually end up becoming one-dimensional gym Bros is because they spend 5 6 days in the gym training 1 hour and a half
2 hours sometimes even more than 2 hours when they come out the gym they have no energy to do and engage in other Hobbies this is not where you want to be you want to have lots of energy to recover and also engage in other activities so in my case I do Monday Wednesday Friday Jiu-Jitsu Tuesday Thursday Saturday gym all at 11:00 works like clockwork and because I only train three times a week with very very minimalist workouts that last 1 hour it gives me all of that physical and mental Ram to engage in martial
arts that supplement My Gym training as well so opt for a minimalist style of training if you're not sure how to do it I have made three minimalist workout routines you can get them download them in the description below or you can join the community where you will find the routines as well and do it talking to other people that are on the same Journey next you want to do Dynamic unilateral movements unilateral movements are movements that engage one side of the body so automatically your balance and your stability is challenged by Dynamic I mean
that they are more fluid movements not the strict Jim brro fixed range of motion so let me give you an example let's take one Dynamic unilateral movement like the unilateral dumbbell shoulder press this is a great exercise where you're doing dumbbells up and down like this like a shoulder press but because it's Dynamic and because it's one-handed you can almost increase the range of motion you can almost make it like a punch like how you would throw a punch when it's boxing and Muti or something like this it translates very well much better than the
flat bench press because this shoulder angle is not only kind of too demanding on the shoulder joint it's actually not what happens when you fight you rarely punch like this down here you punch more like crouched up and like this so it's much more of a unilateral shoulder press that translates better to those punching movements it's unilateral so your obliques your core your lower back your glutes are all helping out to balance so you don't topple over and these are the kind of movements that always translate better to other sports and martial arts in these
athletic Pursuits you're more likely to find yourself in Split squat situations lateral diagonal planes of movement the next thing is to train with explosives with negatives and with pause reps training explosively just means that when you do the rep instead of just going okay I'm just going to do however many when you come up being explosive let's take the bench press as an example you come down slow and you like and in your mind you're trying to explode up as fast as possible let's say you're doing a squat and you go ask the grass about
when you come up you try to do it in the most explosive powerful way up what you're doing in this scenario is training your neuromuscular connection muscle recruitment how efficiently your brain recruits all the muscle by just going explosive explosive explosive and this will translate well to sports again where you have to be explosive whether it's sprinting off the block or dynamic fast turns when you play soccer explosive punches when you're boxing there are a lot of explosive movements it's one of the key characteristics of athleticism and you can actually train this in the gym
simply by trying to do the sets and the Reps in an explosive manner people always train in this positive range of going up but they don't realize that half the time in the gym you're actually coming back down so why are you just dropping the weight why are you not squeezing gains out of that negative movement and the reason negative movements translate well to Athletics is that when you're coming down slowly what are you doing constantly stabilizing and balancing which improves your stability for example your shoulder stability your knee stability these are things that are
constantly being challenged and improved when you do negatives coming down in a slow controlled way imagine you're getting squashed below somebody putting weight on you in Jiu-Jitsu and you're holding on and your arms are getting bent that is a negative so these are the situations that you'll find yourself in a lot so training negatives is very smart and finally pause reps pause reps is similar to uh EXP iive training where instead of just like bouncing the weight up where you use a lot of your reflexes you actually pause the rep and then you go up
you pause the rep and then you go up so for example a floor press is a great example instead of a bench press where you're bouncing off your chest a floor press is where you go down and then your elbows touch the floor and you have to exert force from a dead stop these are some of the ways in which you can add that hybrid element to your training next focus on joints ligaments and tendons especially the hip flexes rotator cuffs and the tibialis in commercial conventional Jim bro mentality what we think about are just
the muscles we don't think about like between the bicep and the shoulder the delts we have the rotator cuffs that allow for all of the shoulder Mobility that we have we think about the Cal muscles and the quads but we don't think about our knee joint stability we think about all of those but we don't think about the importance of the hip flexes but if feel someone that's engaged in sports for a long time or martial arts for a long time you'll realize that a lot of the strength actually comes from these tendons these tendons
and the ability of hip flexors and the rotator cuffs to really just stretch engage and generate power from there of course you need muscle but muscle is almost like just the brute amount of force and the mobility that the tendons ligaments and Joints can generate is what gives that Force Direction what gives that Force coord ation you should train your hip flexes your rotator cuffs with some exercises like atg split squats external shoulder rotations the Y face pull and you should train your tibialis with tibialis raises these slightly weird exercises that train ankle Mobility knee
stability hip flexes rotator cuffs like you will not see people do this that much in your local gym but this is how you train like an athlete next today was my my gym day and I decided not to go today I was just aware of the fact that for the past 6 weeks I've been going nonstop jiu-ju JY jiu-ju JY jiu-ju JY loving it but that the fatigue is building up and I'm feeling some pain in my joints from overuse so before the burnout comes before an injury comes have that smartness to be like you
know what I've kind of come to that point where injuries is around the corner burnout is around the corner mental and physical fatigue is building up let me take a pre emptive rest day nothing's going to go to wrong go to I'm not going to gain belly fat suddenly I'm not going to lose all my muscle I'm not going to lose to everyone who's already building muscle in the gym chill out okay and this is one of the best ways to become a hybrid athlete is to become hyper aware of your own fatigue levels and
without using this as an excuse to skimp out on sessions you actually take preemptive measures to rest so you never get burnt out and this is what's going to allow you to actually become a hybrid athlete someone who has time time energy and not only that someone who enjoys doing more than just the gym hope this video helped you see you in the next one
