How to have
A Athletic Body
Build An Athletic Physique - Do This 4 Days Per Week
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hey Thomas here coming at you with
another video here this is the second
video to our three-part series last
video we talked about how to lose belly
fat with four simple steps in this video
we're talking about how to get you that
athlete's physique here and we got an
awesome Black Friday deal coming up for
you if you want to be notified that ambi
sent this entire series make sure to
sign up and join that early bird list
down in the description now most of you
probably know us from our parkour stunts
or even ninja warrior however the core
of all this is our fitness method and
this is the same method we share with
our clients to get their athlete's
bodies and that's where we're gonna be
sharing with you today in this video so
let's join Jonathan outside and let's do
this so now it's time to show you how to
unlock that athlete's physique and so
we're gonna give you a simple formula
that you can do at home and all it takes
is doing this four times a week because
whether you want to be a high level
athlete or you simply want to move
better feel better and look better
you'll want to unlock things like
getting leaner getting stronger getting
more flexible and if you're gonna work
out why not try to reach your full
potential with your body so the secret
to getting that athlete's physique is
training the components of an athlete
and there's five components the problem
is most fitness methods only hit you
know one or up two even three and
they're leaving out a lot of the
components that's going to give you that
nice athlete body now this doesn't mean
you have to train as rigorous or as long
as an athlete but you do have to include
these crucial components and if you're
not this is where especially as we get
older and you've probably seen this
before where friend goes to play a
pickup game that haven't been training
all these components and so they're not
prepared for some of the movements or
some of the actions and they end up
getting injured blowing on knee
dislocating the shoulder or something
like that and we definitely don't want
to have it because injuries do occur but
by training and adding these components
we're gonna talk about it's gonna better
prepare your body for any sport or
discipline so here are the five
components that we'll want to add into
our training now these are based off of
the USA Track & Field coaching
curriculum here we go the first one is
strength so this is the ability to
create force
the second one is flexibility so this is
the ability to reach a full range of
motion with our joints touching the toes
the third is endurance so this is like
running a marathon or if we were jogging
for a long period of time being able to
the ability to resist fatigue the fourth
one is speed so this is the ability to
move the body very rapidly we're doing
some punches things like this and then
the fifth and final one is coordination
so this is the ability to move and
control the body to perform a task
multiple muscle groups working together
to perform different movements pretty
much putting all those together so it's
important that you add each of these
components into your training because
this is what's really going to give you
that athlete physique not only that
looks good but one that can perform and
one that is resilient to getting
injuries now again this doesn't mean we
have to be training hours a day like a
hardcore athlete all we have to do is
take the pieces of these from each
component and combine them together into
our workouts so here's what we're gonna
do your first word gets me focused on
strength and this is where you can
either use you know weights or body
weight the important thing is that
you're aiming to hit a low rep range and
you're doing about three to four sets
now I would recommend doing compound
movements such as squad push-ups things
like this that's going to give you an
additional coordination gain and also
help you hitting full ranges of motion
with your flexibility your second
session is going to be focused on speed
and stamina so we like to do a
high-intensity interval circuit for this
this is a great way not only to increase
your speed component and stamina but
also it's a great way to burn fat in a
short amount of time for your third
session this is probably gonna be the
most important this is where you're
really going to focus on that extra
coordination by using locomotor
movements now we like to use what we
call it primal movements
where we're doing things such as
crawling we're doing different QM and a
lot of different unique movement and
these type of moments are also being
great for building core strength and we
like to combine these into circuits to
add in some extra stamina now for the
fourth session you're going to be
primarily focusing on flexibility and
mobility this is gonna be a slow session
where you're taking each joint to its
full range of motion and working on
reaching further and further and then on
top of that what we just recommend is
adding in simple flexibility sessions
daily and if you see here this is Cal
and this is the formula that actually
helped him to get his first pistol squat
his first handstand and cut down some
extra weight all at the age of 61 all
right so that's your workout formula
you're gonna use in that four days a
week now remember we're just touching on
each component for each of those
training and we like to do do at least
15 maybe 20 minutes if you are a focus
to act like maybe you have a sport this
spring you're going to you want to be
adding your skill training on top of
each of those and usually about five or
six times a week and then if you really
focus mean you really did get some extra
strength you know you had the liberty to
add that on top of your hard days during
that week so really it's a flexible way
to make sure you hit all those
components but you can still get the
other training you need if you need to
be a focused athlete in different areas
now that leads me to the big
announcement so coming up is Black
Friday and we are going to have a huge
opportunity for you it's going to be
very special and where you can actually
gain access to our Academy we're opening
up the doors and that's where you can go
through this our pf4 method where we
have weekly workouts we have a monthly
move to challenge you and we have a lot
of other cool stuff like courses and
different things an inner-circle
newsletter anyway if you want to learn
more about that and you want to be able
to get access to this whenever we open
it up be sure to sign up below to our
earlybird email list this is what's
going to allow you to gain access to
this and we also are going to give you
access to the next video when we put it
out all right so in your next training
be sure to focus on those five
components we talked about and I'll see
you next video alright so I wanted to
leave off with this question here
because me and my brother were talking
about this while we're shooting the
video and really who
you think is the best overall athletes
in my opinion I was saying MMA fighters
because the flexibility the mobility the
awareness the coordination the stamina
the endurance they have to possess
pound-for-pound strength let us know
what you think in the comments Jonathan
said gymnast he thought gymnasts were
the best all-around athletes but I'm
still thinking the MMA athletes are the
best in my opinion but let us know what
your thoughts are in the comments and
don't forget to hit that like button and
make sure to subscribe the channel for
more videos like this
