“If you want to look like an athlete, train like an athlete” is Jeff Cavalier's motto. Moreover, the key word in his message is “how.” Not "where". And this problem can be completely solved by training at home. The author is sure of this. Therefore, today we will look at one of the most interesting, varied and effective home training systems - “Athlean-X Home Gym Exclusive” by Jeff Cavaliere.
Who is Jeff Cavaliere
First of all, Jeff is a professional strength and conditioning coach . Trains both elite athletes and mere mortals like us.
Secondly, and just as importantly, Jeff has a degree in physical therapy . And, thanks to this specialty, he not only makes training as safe as possible, but also gives advice on injury rehabilitation. Personally, thanks to Cavalier’s advice, I have corrected the situation with a sore shoulder and elbows, and now I am also struggling with stoop.
Thirdly, he is an excellent methodologist, the author of the Athlean-X.com project, on which he publishes very high-quality and well-thought-out training programs. In addition, he runs a YouTube channel, and at the time of writing this article, Cavalier already has more than 5 and a half million subscribers !
Fourth, Jeff Cavaliere is an athlete himself and looks like an athlete . It has always been important to me that a person practices what he preaches. And in this regard, Jeff is above all praise. However, he is not a competitive athlete. Well, I don’t want to focus on this, but those who are more or less in the know will understand what I mean. It's one thing to be a young steroid muscleman boldly dispensing advice to people who just want to get in shape. And it’s another thing to be a mature man, whose life comes down not only to his own training and regimen .
Cavalier himself very briefly visualized his biography in this video:
By the way, in the vastness of Russian-language YouTube, Jeff’s videos are translated into several channels at once. I won't list everything. But I myself have subscribed to a couple and look at them with pleasure:
- Smart Training
- GymFit Info
Take a look later, there are a lot of useful materials there. Now let's move on.
Greg Plitt weight height. Greg Plitt height weight
Thanks to his athletic physique, Greg Plitt has become an idol for many young men. The actor managed to achieve such fame thanks to hard work and determination. Greg Plitt forms his height and weight by training for many hours every day. In recent years, the growth of his popularity has reached such limits that glossy magazines are in great demand for featuring his images on their pages. His appearance encourages the authors of romance novels, in order to increase the weight of their literary creations among readers, to publish a courageous image of the actor on the covers of their own works.
R – 185 cm, H – 88 kg
Greg Plitt height weight
Greg Plitt was born in Baltimore on November 3, 1977. Now he is called the best fitness model in America, and all the magazines are trying to get his image to decorate their covers. Behind the beautiful brutal appearance of Greg Plitt lies a real courageous man who gained his weight while serving in the ranks of special forces in hot spots. His career began while attending West Point Military Academy and culminated in the Army with the rank of captain. During his service, Greg Plitt made more than one and a half thousand parachute jumps.
Even before military service, Greg Plitt gained his height by doing wrestling, and this greatly helped him in the army. After completing his military career, he decided to gain weight in the fitness industry. His growth in sports has reached great heights. Greg Plitt easily throws bags filled with sand over himself, lifts heavy logs, and car tires. He achieved such success through extraordinary hard work. The athlete starts training at half past five in the morning, then goes to work. He does not hide the fact that at first it was very difficult, but gradually the body got used to such heavy loads. His perfect torso attracts the attention of many brands seeking to sign him for advertising campaigns. Greg Plitt has posed for such world-famous brands as Calvin Klein, Old Navy Jeans, Modell and Skimpies, Under Armour. He took part in the film Watchmen, in which he played the role of Doctor Manhattan. Greg Plitt tries to share his knowledge with everyone who wants to get the same ideal shape as his. For a fairly high price, he conducts training, and this earns a good living. He devotes most of his training time to one of the most popular areas of bodybuilding today – CrossFit. Maybe,
https://youtu.be/Vt15fvqSMf0
About the Home Gym Exclusive training program
particular program is currently not available on the Athlean-X.com website . The fact is that Cavalier switched to a slightly different form of presenting the material. He sells programs (that’s how he makes money, but how else?). And now his programs are not a set of files that can be downloaded. And access to certain sections of the site, which you get after payment (access to one program costs about $100).
But I pushed myself a little and found this specific version of home workouts from Cavalier on the vast torrent trackers of the bourgeoisie. Therefore, we remember that everything written and proposed here is for informational purposes. Copyrights belong to their respective owners and all that jazz.
I also want to say that the program has two disadvantages. Which, a smart person will turn into advantages.
Firstly, the program is in English . And I’m just tired of translating it completely. However, I will tell you in detail how to use the material that you can download at the end of the article. But, all the same, you will have to use your head a little and remember the basics of a foreign language (this turns a minus into a plus).
A small “lyrical digression”. Learn English if you want to seriously expand your knowledge in the field of the training process. The fact is that in our country not all useful material is translated (often only the most “popular”, sold to the masses from the series “How to pump up abs in 3 days”). And further. While our fitness blogosphere is busy wondering which kung fu is better, English-speaking bloggers are sharing real knowledge and experience. And several groups of translators are not enough to cover all this.
Secondly, for training, even at home, you will need some equipment . Almost a home gym (HomeGym - translated as “home gym”, this goes to the previous point). So, we will need:
- Collapsible dumbbells. With a fairly decent weight, since you will need to bench press and squat with them.
- Training bench. It can be replaced with a fitball. There is a separate article about this on the site.
- Rubber expanders. In the program they replace doing exercises on a cable machine.
- Space to do cardio. Often this will have to be done outside. There will be a lot of cardio and it will all be varied. It doesn't need trainers. But you still need a place.
- Horizontal bar. Well, everything is clear here.
However, if you get together and make a small sports corner for yourself at home (in fact, just purchase the specified equipment), it will be a very good investment in yourself! In any case, it will be cheaper than an annual gym membership. And a program of such a level as Cavalier’s will give you much more than most sophisticated fitness programs. And this is also a plus!
Some features of the program
- Designed for 12 weeks
- 5 workouts per week (3 strength, 2 cardio)
- Divided into 3 cycles of 4 weeks
- At the end of each cycle there is a test. If you have not met the specified standard, then you return to the beginning of the current cycle.
Greg Plitt biography.
America's Best Male Model
Greg Plitt was best known as a talented coach; he managed to help many people in the difficult task of acquiring decent sports shape. Plitt himself kept himself in excellent shape; he managed to become a legend in the modeling world and greatly succeed as an actor and entrepreneur.
Greg Plitt was born in Lutherville, Maryland. His mother was an interior design specialist, while his father was involved in real estate trading. The fourth family member, Plitta's older sister, attended the American Naval Academy in Annapolis. Greg graduated from high school in 1996, in Baltimore, Maryland (Baltimore, Maryland); When he was a schoolboy, he was actively involved in football, wrestling and golf. Later, in 2000, Plitt graduated from the American Military Academy located in West Point, New York (West Point, New York); At the academy he received qualifications as a ranger and paratrooper. Plitt later served as a ranger for 5 years.
Greg Plitt subsequently received his personal license
nogo trainer; He trained clients mainly in Los Angeles, where he lived. It is known that Plitt was a member of the 'MET-Rx' movement; in 2012, he was even awarded the “athlete of the year” award according to this movement. Greg personally developed the MFT28 training program, currently available on Bodybuilding.com; In addition, he had the opportunity to appear on the pages and in the editorial columns of a number of well-known print publications - such as 'Maxim', 'AXL', 'American Health & Fitness', 'Flaunt', 'Men's Fitness', 'Muscle & Fitness', ' Men's Health', 'FitnessRx for Men', 'Instinct Magazine' and 'Men's Exercise'.
Plitt became interested in fitness thanks to his father - he equipped a small gym at home
l, when Greg was only in sixth grade. The young man's additional interest in sports was awakened when he personally saw how much his older sister had changed after her first year at the American Naval Academy. Plitt himself subsequently compared his work as a coach with the process of training recruits that was well known to him. As Greg recalled, the transformation that recruits always undergo is truly impressive. Very often, newcomers are tough and harsh guys from the city streets, simply not accustomed to discipline and clearly not eager to carry out other people's orders. Practice shows that one fine day such “warriors” break down and begin to seek support from their elders; only after such a fracture
they have a chance to become normal soldiers and adequate military comrades. Such transformations gradually take over the entire squad - the success of some fighters inspires others and discipline ceases to seem such a useless matter. By the end of the training, the former recruits no longer regret that they decided to abandon their rebellious ways; they look to the future with optimism and are proud of who they have become. It is this part of the transformation that is of greatest interest to teachers; Of course, on a purely physical level, recruits also go through quite serious transformations, but in this case this is secondary in comparison with moral transformations. The main thing in the work of any coach is to force
for a person to discover previously hidden talents in himself and help him discard everything that prevents these talents from fully accelerating; Greg Plitt mastered this complex art simply brilliantly. Plitt was not only a talented coach, but also a very skilled motivational speaker; traveling all over the world, he regularly attracted huge audiences to his performances.
Sports activity occupied an important part in the life of Greg Plitt, but he managed to try himself in other fields. It is known that Greg was the official representative and model of the 'Thierry Mugler's Angel Men' project and the 'ICE*Men' line of men's perfumes. He managed to star in a number of commercials - for 'Old Spice Body Wash' and 'ESPN's Great O'
tdoor Games', 'Under Armor' and MTV, 'Zoli Sinks', 'Gold's Gym Power Flex' and 'Bowflex'. Plitt has worked as a model for Under Armour, Old Navy Jeans, Calvin Klein, Modell's and Skimpies. In total, over the past 8 years, Plitt has appeared on more than 250 magazine covers, gaining a reputation as America's best male model. For 5 years in a row, Plitt was on the cover of a fitness magazine every month, thus setting an absolutely incredible record.
Plitt also achieved considerable success in the entrepreneurial field; During his life, he managed to launch a number of very successful projects. The products he created brought in millions in revenue; Among such products, special mention should be made of multifunctional
the 'Metaball' mental exercise machine and the 'Whey Up' energy-protein food supplement.
At a certain point, Greg also became an actor; Thus, it was on the basis of his appearance that the physical shell of Doctor Manhattan was created from the film version of the popular comic book 'Watchmen' released in 2009.
Greg Plitt died on January 17, 2015; At the time of his death, the coach was 37 years old. It was initially reported that Plitt fell under the train after tripping; Later, however, it became known that Greg's death was the result of his own carelessness. It was indeed a train that killed Plitt, but it was difficult to call this death accidental - the man died trying to overtake the train. Apparently, Greg was planning a risky stunt
demonstrate the effectiveness of a certain energy drink. Recording from a camera installed in the train cabin helped reconstruct the sequence of events. Seeing the approaching train, Greg assumed a runner's stance and quickly ran along the tracks. He actually ran quite fast, but the train still turned out to be faster; the sharp blow threw Plitt back, killing him almost on the spot. Judging by indirect evidence, Plitt planned to film the dangerous stunt for advertising; the energy drink he advertised supposedly 'made you like Superman, able to outrun a moving train'. Unfortunately, the effectiveness of the drink was clearly exaggerated - and this caffeine elixir clearly did not give Greg Plitt the invulnerability of the Man of Steel
How to use the Athlean-X: Home Gym Exclusive home workout program
We have 4 files in PDF format (you can download them from the link at the end of the article):
- Weeks 1-4 - description of the first cycle workouts
- Weeks 5-8 - description of the second cycle training
- Weeks 9-12 - description of third cycle training
- Exercises - numbered list of exercises with photos and explanations
Now look at what the training description looks like:
Let's now look at the basic terms.
Monday - Monday. Tuesday - Tuesday. Wednesday - Wednesday. Thursday - Thursday. Friday - Friday. These are our training days . Each corresponds to a specific table with instructions.
The “Exercise” column is the name of the exercises. Their serial number in the “Exercises” file is indicated in parentheses. For example, the first exercise from the first tablet is Spiderman Crawl (99). We find this exercise in the file with them:
You can copy the text from the description and enter it into the translator . Most likely we will get some rubbish. But. Together with the picture it will be more or less clear what to do. You can also use my favorite life hack. Just enter the name of the exercise in the search bar “YouTube” . And find a video with this exercise. If the execution resembles a photo, then this is most likely what it is.
“Set” column is the number of approaches of the exercise.
“Reps” column is the number of repetitions in the set.
Column “Comments” - comments on the exercise. Most often it indicates how many repetitions to perform on one side if the exercise is unilateral (performed with one arm/leg). Alternate means alternately, Each leg means with each leg, Each arm means with each hand, Failure means “to failure.”
If something is not clear, again, Google translator will help you. Figure it out, I believe in you.
Death and funeral
2011 August 5th was the day when a young bright guy who loved life died due to a heart attack. It was over the weekend in Thailand. Specialists quickly took the guy to the clinic, but were unable to save the Australian’s life. Death was confirmed a few days later. The relatives received the sad news only from Facebook. The family had problems with heart disease. In August, before flying to Bangkok, Sergeevich complained of problems with shortness of breath.
Before his death, the guy managed to post a full video about his sports life. It received millions of views and even became “Best Video of the Year.” From 2011 to 2012, Google statistics showed that his videos became more popular than searches for the Australian minister and other famous politicians.
In 2012, many paid tribute to the perky guy. They dressed like him.
https://youtu.be/5Cm__jkUVLI
Separately about cardio
The cardio in the program is very varied, interesting and truly athletic. No boring running for 40 minutes. But.
Not everywhere there is a description of cardio exercises , as in strength training. If it is there (you will see a number in brackets after the name in the table), then the instructions are the same as for strength exercises (look at the descriptions, look at the photos, translate with a translator if it is not clear, or type the name into a YouTube search).
So, where this is not the case, most likely it means performing some basic movements - jogging , sprints . And the time for each load + number of laps is indicated. For example:
20 second all out sprint/40 second jog x 10 - means 10 laps of 20 second sprints and 40 seconds of easy jogging. You can at least do it on the spot.
If you’re too lazy to bother with the variety of cardio in Jeff Cavalier’s program (although you should, frankly), then you can do cardio in a separate program. For example, “anabolic cardio”. We analyzed it in detail. The meaning is the same.
We move on to the features of each cycle and the fitness tests in them.
Weeks 1-4
Instructions:
- Select the weight so that you can perform the exercises the specified number of times with good technique. If it turns out that you can do more than the specified number of repetitions, add weight or resistance (on expanders). If less, reduce the weight/resistance.
- Rest between sets is 60 seconds. Except for abdominal exercises, where rest should be no more than 30 seconds.
- technique : 1-2 seconds for the positive phase (lifting the weight), pause, 3 seconds for the negative phase (lowering the weight).
- Proceed to the next exercise only when you have completed all sets of the previous one.
- Perform all cardio exercises to the maximum extent possible.
At the end of the cycle you need to perform a fitness test . You are given 2 attempts (on Monday and Friday):
Need to do:
- 100 push-ups
- 100 Australian (horizontal) pull-ups
- 100 bodyweight squats
- 100 sit-ups (body raises from a lying position)
If you did not meet the 17 minutes , then repeat the cycle of these 4 weeks from the beginning.
Weeks 5-8
Instructions:
- Select the weight so that you can perform the exercises the specified number of times with good technique. If it turns out that you can do more than the specified number of repetitions, add weight or resistance (on expanders). If less, reduce the weight/resistance.
- Rest between sets is 30-45 seconds. Except for abdominal exercises, where rest should be no more than 30 seconds.
- technique : 1-2 seconds for the positive phase (lifting the weight), pause, 3 seconds for the negative phase (lowering the weight).
- Proceed to the next exercise only when you have completed all sets of the previous one.
- Perform all cardio exercises to the maximum extent possible.
At the end of the cycle you need to perform a fitness test . You are given 2 attempts (on Monday and Friday):
Perform a cycle of exercises (EMOM protocol) at the beginning of each new minute
- 10 push-ups
- 5 Australian (horizontal) pull-ups
- 10 bodyweight squats
- 10 Jumping Jacks
If you have completed less than 11 laps (climbed out in the current minute, failure occurred), repeat the second cycle again.
Weeks 9-12
Instructions:
- Select the weight so that you can perform the exercises the specified number of times with good technique. If it turns out that you can do more than the specified number of repetitions, add weight or resistance (on expanders). If less, reduce the weight/resistance.
- All exercises are performed in supersets - first exercise a , then exercise b without rest between them.
- Rest between supersets is 60 seconds. Except for abdominal exercises, which are performed WITHOUT REST.
- technique : 1-2 seconds for the positive phase (lifting the weight), pause, 3 seconds for the negative phase (lowering the weight).
- Proceed to the next exercise only when you have completed all sets of the previous one.
- Perform all cardio exercises to the maximum extent possible.
At the end of the cycle you need to perform a fitness test . You are given 2 attempts (on Monday and Friday):
Perform 12 rounds of the following exercises:
- 10 burpees with push-ups
- 10 dumbbell swings
- 10 Australian (horizontal) pull-ups
- 10 leg crunches on a fitball
If you do not complete 25 minutes (all 12 rounds), repeat weeks 9-12 from the beginning.
Forearm workout
Three weeks to build a forearm the size of a bowling pin. Author: Jim Smith.
The forearm muscles are made up primarily of slow twitch muscle fibers, which means they are built to be durable and respond best to prolonged physical activity (like when you have to move furniture or hold on to something for dear life).
Using heavy weight training with short rest intervals will help you build up your forearms quickly.
Instructions
Follow this program for 3 weeks. Exercise 2 - 3 times a week after training on other parts of the body. Allow your muscles to rest for at least 1 day between workouts.
Week 1
Triset (rest 90 seconds):
Bench wrist curl while sitting on a bench (palms up) 1
set of
10
repetitions
Wrist curl with barbell while sitting on a bench (palms down) 1
set of
10
repetitions
Hammer grip dumbbell curls 1
set of
10
repetitions
Week 2
Triset (rest 90 seconds):
Wrist curl while sitting on a bench with dumbbells, palms up 3
set of
12
reps
Wrist curl while sitting on a bench with dumbbells, palms down 3
set of
12
reps
Reverse grip barbell curl 3
set of
12
reps
Week 3
Triset (rest 90 seconds):
Wrist flexion on the lower block 3
set of
15
reps
Wrist curls on the lower block on the upper block
3
sets of
15
reps
Hammer grip dumbbell curls 3
set of
12
reps
