Pratique du Shadowing: Functional Strength: The Only 5 Exercises You Really Need - Apprendre l'anglais à l'oral avec la vidéo
Choisissez un mode d'entraînement
Chaque mode ouvre une salle d'entraînement en plein écran.
175 phrases
Si les phrases sont trop courtes ou trop longues, cliquez sur Edit pour les ajuster.
1
When people talk about functional strength training and then they start standing on a ball and juggle oranges,
2
it doesn't make a lot of sense to me because that doesn't look like my life.
3
But if you have to get a heavy bag of groceries or something,
4
you've got a deadlift.
5
You need to find several exercises that have a reputation for building strength that reaches beyond the ability to do this exercise.
6
There's no correlation between the number of exercises and the platform results.
7
So find several exercises that you enjoy,
8
that don't hurt you, and there is absolutely no reason for you to change these exercises.
9
Just enjoy them for years.
10
I'm obviously very partial towards kettlebells,
11
but one of the great many benefits of kettlebell training,
12
it allows you to train power and power endurance in an extremely safe manner.
13
And what's also very unique about it,
14
you don't have to use a lot of weight.
15
The big issue is you have to hip hinge,
16
not lift the kettlebell with your back or with your arms.
17
So some years back, me and several other of our colleagues,
18
instructors, we started doing swings.
19
So we were using just a 53 pound belt.
20
The most experienced guys, we were able to generate over 10 Gs of acceleration.
21
So basically we made that 50 pound belt weigh 500 pounds.
22
So you can apply tremendous amount of load.
23
Of course, you don't start with that.
24
It's not how you start your swings.
25
And you can develop power endurance.
26
So you can do a whole lot of different,
27
many different sets, many sets.
28
In the kettlebell world, we refer to what the hell effect.
29
What the hell effect is when you're getting an adaptation that's not a beginner's gain,
30
but it's an adaptation that's totally unexpected.
31
There's some collateral benefit, how suddenly you're able to do something.
32
The improvements in fat loss, improvements in resilience.
33
But like, why would anybody want to do power training who's not a power athlete?
34
For the reasons of longevity,
35
how important it is to have high levels of power.
36
And the kettlebell swing is one of the ways to develop it.
37
So some of the tactical teams that I worked with in the U.S here,
38
when they added either swings or snatches to their training,
39
with the kettlebell, plus one-legged kettlebell deadlifts as well,
40
they stop tearing their hamstrings.
41
So you have this amazing way to do eccentric loading for the hamstring,
42
but it's very safe and just really prepares you.
43
One of my friends is still playing baseball in the 60s.
44
He says, thank you for the kettlebells.
45
He went through the course 20 years ago and he's still doing that.
46
He's retired, but he's still doing that.
47
So that's a great benefit.
48
If we are looking at the barbell,
49
I would start out with the narrow sumo deadlift.
50
Your stance is just wide enough to let your arms through.
51
Your arms stay parallel to each other.
52
So you You just find a very comfortable stance for yourself.
53
And when people talk about functional strength training,
54
and then they start standing on a ball and juggle oranges,
55
it doesn't make a lot of sense to me because that doesn't look like my life or yours probably, right?
56
But if you have to get a heavy bag of groceries or something,
57
you got a deadlift.
58
It's extremely important to learn how to hip hinge,
59
how important it is for your back health and for your longevity.
60
So you learn to do that.
61
Then whether you decide to pursue the deadlift or not,
62
a fantastic exercise for everybody is the Zurcher squat.
63
The Zurcher squat is very easy, very simple.
64
In the Zurcher squat, you hold the bar like this in the crux of your elbows.
65
So it's resting right here.
66
The advantage of the Zurcher squat over,
67
let's say, the back squat or the front squat is even if you have messed up shoulders,
68
wrists, elbows, you still can do that.
69
And you have tremendous reflexive stabilization of your midsection.
70
It's just very, very powerful.
71
So you acquire that skill of getting tight.
72
You don't want to, you know, bruise yourself.
73
You want to be comfortable.
74
You want to do it right.
75
But it's not, doesn't take a lot of skill to do that.
76
If we're sticking with the example of the barbell,
77
you find some pressing exercise.
78
The bench press has gotten bad reputation.
79
If you look at athletes,
80
they are making a great use of the bench press.
81
It's a relatively simple exercise.
82
And unlike other pressing exercises,
83
it allows you to make strength gains with a very low volume of training.
84
So you can do several sets of five once a week in the bench press and keep getting stronger.
85
The beautiful thing about the barbell is,
86
first of all, the satisfaction of lifting really heavy stuff.
87
Some people find it extremely satisfying.
88
If you don't, maybe it's not for you,
89
but if you do, it's incredible.
90
Then the ability to adjust the weights in small increments.
91
So you can prescribe 87.5% one rep max and you can do that.
92
The other great benefit of the barbell is some of the
93
lifts allow you to make great gains in strength with a very low volume.
94
It's possible to do three sets of five once a week in the squat and get very strong.
95
Try to do that with pistols.
96
It's just not going to happen.
97
Grip strength is extremely important.
98
Pretty much by gripping tighter,
99
you are instantly increasing your strength in anything
100
that you do take some pedestrian exercise like curls
101
and do as many strict traps as you possibly can do what you normally do them
102
and then start just crushing that bar or that dumbbell or whatever that you're curling.
103
You will immediately be able to knock out several more reps.
104
So that makes you so much stronger.
105
And again, the value of a strong wrist and grip is obviously very important.
106
For whatever reason, obviously it correlates with longevity.
107
We don't know why.
108
Correlation is not causation so we don't know whether getting a stronger grip is going to make us live longer,
109
but statistically it's worth a try, right?
110
So one can either find exercises that train the grip in the context of developing something else or train the grip directly.
111
So either way is great.
112
So the first examples would be climbing the rope or doing pull-ups and weighted pull-ups on a rope.
113
That's a great way to train, obviously.
114
So what you do, the way you program it is,
115
let's say once a week you climb the rope and a couple of days a week you do pull-ups.
116
That's a good way to go about it.
117
And you don't need to do anything else.
118
And another example would be some exercises like the kettlebell snatch.
119
When you start snatching a heavy kettlebell and you drop it from overhead,
120
that eccentric loading is very, very powerful.
121
And that develops grip very, very well.
122
We'll also warn you that hanging on the bar and doing farmer's carries,
123
beneficial as they are for many reasons,
124
carrying two heavy objects, it's going to really pound your spine.
125
But on the other hand,
126
asymmetrical carry, it appears to be very beneficial.
127
Then there's another interesting example.
128
Dr. Mike Prevost, who used to work with the U.S.
129
Marine Corps and Navy, he developed this very interesting protocol and a test called the kettlebell mile,
130
where you take a kettlebell that's approximately 30% of your body weight.
131
He has good reasons why it has to be that way.
132
And you pretty much run with this kettlebell and you switch hands as much as often as you want.
133
And it's a fantastic way to improve your running posture,
134
to develop very stabilizing muscles and to improve your ability to rock.
135
But it doesn't beat you up as much as rocking does.
136
You know, rocking, carrying heavy weight,
137
that's, it's rough on the body.
138
It's a fantastic way to train your endurance an additional way.
139
But it's also not something you jump into immediately.
140
And also what's very cool is because you get to switch hands very often,
141
you are not destroying your QL and other stabilizers that are contracting isometrically.
142
If your muscle contracts briefly and then relaxes,
143
contracts, relaxes, and the contraction cycles are really short,
144
you're able to avoid glycolysis.
145
You're able to keep that muscle working aerobically for a long time and not beat yourself down.
146
Start by walking with a kettlebell,
147
switch hands off, and then eventually build up to running and obviously build up gradually.
148
Held like a suitcase?
149
Yes, only, only like a suitcase case.
150
So those are just a couple examples.
151
There are many other examples.
152
You can do snatch grip deadlifts.
153
The list is very, very long.
154
We can address the same thing in the same way with kettle bells.
155
You can look in the bodyweight exercises,
156
but you need to find several exercises that have a reputation for building strength
157
that reaches beyond the ability to do this exercise.
158
If you just do curls,
159
you're going to get better at curls,
160
but not at much else.
161
Doing something like extension is not going to carry over to the squat.
162
It's just not.
163
The coordination is so radically different.
164
So you find several exercises that you enjoy that don't hurt you,
165
that you have the equipment available,
166
that you got the proper coaching for,
167
and you pretty much stick with them.
168
And there's absolutely no reason for you to change these exercises.
169
It's possible to change them on the margins,
170
you know, from wide grip bench press to narrow grip bench press,
171
squats with the paws, and so on and so forth,
172
but you don't really have to do a great variety of things.
173
There's no correlation between the number of exercises and the platform results.
174
So find this limited, just limited battery of exercises that you can do well,
175
you can do pain free and just enjoy them for years.
Télécharger l'application
Tout pour parler couramment
Prononciation IAChaque phrase notée
Phonétique (IPA)Maîtrisez chaque son
VocabulaireEnrichissez votre lexique
Jeu de vocabulaireApprenez en jouant
Même chaîne
C11
How I Study SMARTER, Not HARDER (10 Science-Based Tips)
Daily ConversationUniversity Students
C11
Top 5 Diet Tips for Flawless, Youthful Skin
Daily ConversationWorking Adults
C16
Why Studying LESS Makes You Learn Faster (Science-Based)
Business EnglishUniversity StudentsWorking Adults
C14
Neuroscientist: How To Boost Your Focus PERMANENTLY in Minutes
Business EnglishDaily ConversationUniversity Students
C15 Tips to Learn Anything FAST
Daily ConversationUniversity StudentsWorking Adults
FOR YOU
Vidéo recommandée
C15
507 phrases
Essentials: Optimal Protocols to Build Strength & Grow Muscles | Dr. Andy Galpin
Business EnglishUniversity StudentsWorking Adults
B21
283 phrases
5 "BORING" Habits That Took Me From Broke to Millionaire
American AccentBusiness EnglishWorking Adults
B22
136 phrases
The ONLY 2 Exercises You Need to Fix Your Flat Butt
Business EnglishUniversity StudentsWorking Adults
B23
223 phrases
KILL THAT WEAK VERSION OF YOURSELF IN 2026 - Powerful Motivational Speech | David Goggins
Business EnglishUniversity StudentsWorking Adults
B22
311 phrases
The 7 Rules To Become Unshakeable | Shi Heng Yi
Business EnglishUniversity StudentsWorking Adults
B23
150 phrases
9 minutes of workout is enough (if you do it right)
Business EnglishDaily ConversationUniversity Students
B21
183 phrases
Ab Training Made EASY With These 5 Tips!
Business EnglishUniversity StudentsWorking Adults
B22
247 phrases
6 Days OUT | FST-7 Shoulders with 4X Classic Olympian Champ Chris Bumstead
Business EnglishUniversity StudentsWorking Adults
C15
42 phrases
Essential Accessory Exercise for Weightlifting: Snatch Press in Deep Squat with Kuo Hsing-Chun
Business EnglishUniversity StudentsWorking Adults
B21
73 phrases
Harness The Negativity | Free Sales Training Program | Sales School
Business EnglishWorking Adults
B24
112 phrases
Trying hard is a skill. Here's how to train it.
Business EnglishUniversity StudentsWorking Adults
B21
262 phrases
How To Rewire Your Brain To Enjoy Discipline
Business EnglishUniversity StudentsWorking Adults
Vocabulaire et conseils d’expression pour cette leçon
Cette leçon d’expression orale de niveau B2 s’appuie sur la vidéo « Functional Strength: The Only 5 Exercises You Really Need ». Les mots qui reviennent le plus souvent : exercise, kettlebell, squat, grip, strength. Cette vidéo contient 175 phrases et 1694 mots à répéter en shadowing. La partie parlée dure 8:21. Le locuteur parle vite, environ 203 mots par minute : attendez-vous à des liaisons et à des sons réduits. 82 % des mots font partie des 3 000 mots les plus courants en anglais ; le reste mérite d’être vu avant de commencer.
Vocabulaire clé de cette vidéo
Les 15 mots les plus avancés de la vidéo, avec leur prononciation et leur sens :
| Mot | Prononciation | Sens |
|---|---|---|
| kettlebell nom | /ˈkɛtəlˌbɛl/ | girevoy, girya |
| grip nom | /ˈɡɹɪp/ | prise, poigne |
| deadlift nom | /ˈdɛdlɪft/ | soulevé de terre |
| barbell nom | /ˈbɑɹˌbɛl/ | haltère, barre à disques |
| curl nom | /kɜɹl/ | boucle |
| snatch verbe | /snæt͡ʃ/ | empoigner, happer |
| longevity nom | /lɒnˈd͡ʒɛv.ɪ.ti/ | longévité |
| endurance nom | /ɪnˈdʊɹəns/ | endurance |
| correlation nom | /ˌkɔɹ.əˈleɪ.ʃən/ | corrélation |
| rope nom | /ɹoʊp/ | corde |
| hamstring nom | /ˈhæmstɹɪŋ/ | ischio-jambier |
| hinge nom | /ˈhɪnd͡ʒ/ | gond, charnière |
| juggle verbe | /ˈd͡ʒʌɡəl/ | jongler |
| suitcase nom | /ˈsutkeɪs/ | valise |
| eccentric adjectif | /ɪkˈsɛntɹɪk/ | excentrique |
Les verbes à particule que vous entendrez
| Mot | Sens |
|---|---|
| build up verbe | s'accumuler, s'entasser |
| go through verbe | traverser |
| hands off | pas touche !, bas les pattes ! |
| knock out verbe | assommer |
| mess up verbe | gâcher |
Des phrases à répéter
Des phrases courtes et complètes de la vidéo, à réutiliser dans la conversation de tous les jours :
- Of course, you don't start with that.
- It's not how you start your swings.
- You don't want to, you know, bruise yourself.
Prononciation à surveiller
Le locuteur utilise 26 contractions et formes réduites, comme don't, doesn't, you're. Prononcez-les sous leur forme courte, telles que vous les entendez.
- Les sons « sh » et « zh »: correlation /ˌkɔɹ.əˈleɪ.ʃən/, adaptation /ˌæd.æpˈteɪ.ʃən/, beneficial /ˌbɛn.ɪˈfɪʃ.əl/, causation /kɔˈzeɪ.ʃən/, contraction /kənˈtɹækʃ(ə)n/
- Mots longs — placez bien l’accent: longevity /lɒnˈd͡ʒɛv.ɪ.ti/, correlation /ˌkɔɹ.əˈleɪ.ʃən/, adaptation /ˌæd.æpˈteɪ.ʃən/, beneficial /ˌbɛn.ɪˈfɪʃ.əl/, asymmetrical /ˌeɪsɪˈmɛtɹɪk(ə)l/
Les sons difficiles pour les francophones :
- /h/ — il se souffle, il n’est pas muet: hamstring /ˈhæmstɹɪŋ/, hinge /ˈhɪnd͡ʒ/, overhead /ˈəʊvəˌhɛd/
- /tʃ/ et /dʒ/ — à ne pas adoucir en « ch » et « j »: snatch /snæt͡ʃ/, longevity /lɒnˈd͡ʒɛv.ɪ.ti/, hinge /ˈhɪnd͡ʒ/, juggle /ˈd͡ʒʌɡəl/, posture /ˈpɑst͡ʃɚ/
- /r/ anglais — langue recourbée, sans frotter la gorge: grip /ˈɡɹɪp/, barbell /ˈbɑɹˌbɛl/, curl /kɜɹl/, endurance /ɪnˈdʊɹəns/, correlation /ˌkɔɹ.əˈleɪ.ʃən/
Comment s’entraîner avec cette vidéo
- Écoutez la vidéo en entier une fois sans parler et notez les mots que vous ne connaissez pas.
- Commencez à la vitesse 0,75×, répétez phrase par phrase, puis revenez à la vitesse normale quand cela devient facile.
- Enregistrez-vous et comparez avec l’original, en faisant attention à des mots comme kettlebell, grip, deadlift.
Qu'est-ce que la technique du Shadowing ?
Le Shadowing est une technique d'apprentissage des langues fondée sur la science, développée à l'origine pour la formation des interprètes professionnels. Le principe est simple mais puissant : vous écoutez de l'anglais natif et le répétez immédiatement à voix haute — comme une ombre suivant le locuteur avec un décalage de 1 à 2 secondes. Les recherches montrent une amélioration significative de la précision de la prononciation, de l'intonation, du rythme, des liaisons, de la compréhension orale et de la fluidité.