MICHAŁ URBANIK | World Records, Statics & Reps | Interview | The Athlete Insider Podcast #45
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The text of the interview (translated automatically):
often people asking what is the best exercise for front lever what is the best exercise for planches you don't need the best exercise but need only patience yo gorilla's welcome to the athlete insider podcast by gornation my name is phil and today's guest is the polish superhuman an extremely extremely strong athlete in statics in endurance in weighted i'm here really happy to welcome you to the show michal urbanik hi guys so finally we made this possible a lot of quest questions for you a lot of people asked for you and yeah we can directly kick off michal who are you michal is the normal guy which started calisthenics seven years ago and who never know he would get to that level seven years that's that's so crazy like when i see your performances your records your personal records it's extreme extreme numbers uh what is the the record that you're most proud of what is the in your opinion the the strongest thing you've done oh that's very cool questions i never think about it and i think the harder record for me not not the best but the most hard for me was frontlever 53 seconds 53 seconds this is the most hard for me when when was it uh last year in uh december i don't know uh wait wait a second okay and uh yeah i can imagine 53 seconds of front lever so like uh really you need endurance for that you need in october it was october okay right and then i do only pull ups in front level and two months ago i end my journey with front lever i don't doing front lever since two months wow why this is very boring for me last month i do last month i only do hefesto and i increase my strength of shoulders because my this was my weakness okay so shoulder for me me uh for you means uh you want to planche or a dips pushups planche, but dips is i think this is the uhm my if i doing this is will be uh my the best part but i'm only doing a lot of pull-ups so my the best part is my back okay but i think my chest has the best predispositions to strength and in my look is it is it genetics i think it is genetics okay right um okay let's uh how old are you now i have now now i'm have 22 years old 22. and how heavy now it's 76 but uh last before two months ago i have 71 when i'm make last my records okay so for front lever it was good to be light right not to be heavy yes not to be heavy we must have optimal weight for it yeah not too heavy not too light and for a hefesto now it's not that important that you're heavier in hefesto it's it's it is important but not like in frontlever okay okay and how tall are you 178 okay cool so quite quite tall for for aesthetics athlete uh for the at least on on your level do you do you feel that you're too tall or is it is it perfect sometimes i feel i'm too tall in one arm front lever one of them lever last training from one arm front lever was very hard for me and i haven't i have a little progress so i think i have too much weight for the one arm frontlever and i am too tall to be like athletes which have very good one arm frontlever okay makes sense um did you start working out i started training with my friends in school i do workouts four times a week that's for fun only and when i'm so i am good i i'm started to set new goals for me and keep going okay so you were you started with 15 years old like you yes okay and uh where did you start did you uh work out at home or in a gym or outdoor uh i'm start workout in my home and i do my i doing i did my first pull-ups uh we in swing bars in the swing ah okay on on a playground yes yes yes yes okay interesting and your your goals in the beginning were just to do some pull-ups like no statics just reps uh no i when i'm starting after one month i do first backlever and i think when i'm the first back lever I feel something which i uh never feel again later so this is first backlever for me uh was b it brought me a great joy yes maybe okay yes i can imagine um so this was the moment where you this was only back lever not 53 seconds frontlever not 100 pull up for one rep but this is the first static element for me so this is the most this this was very important okay for the motivation to keep going and to yes yes right so you wanted to achieve more after that yes and next time was training for front lever and muscle ups but when i'm starting training in my first trainings i never doing hs push-ups and some push-ups so my my shoulders for planche for example is very weak okay okay and are you like genetically more a pull person or a push person i think i am i have genetics for pull but i have the best genetics for push but push which energy a chest not not deltoid okay okay so for example planche is still uh difficult for you yes okay because for planche you don't need a lot of chests right a little but if we can compare my planche and my weighted dip you have answer yeah true um so in the beginning how many hours did you spend on training per week like you said for training four times per week my one training unit since takes me since two hours to three hours i'm training four or five times a week so i think i spent over uh 12 hours for a week today like the uh today or or the the years ago um i think i have a little uh more spent times for my training right now earlier i i was training a little less right yeah okay makes sense and uh how does your schedule look like how do you split your workouts how do your four to five workouts look like so this is very hard questions because if i wanted to describe the structure of my workouts i would have i think six hours because this is very big topic but to answer these questions i will tell you what is the most important when we plan our trainings and we must have good training volume good paradisation and our training most complete with human physiology so if we if we want to increase front level hold we must doing front lever hold if we need to increase one rep max we must doing one one rep max of course it's not all because we must also use other exercise but this is the most important okay so tell us how is it possible to combine at such a high level statics uh endurance and weighted how is it possible at such a high level to compare every i'd like to put everything in one workout schedule we have to divide our trainings properly uh i will describe it on my example when i'm training for one rep max i can do 54 pull ups when i'm training enduras endurance in pull ups i can to do 100 pull up it's very difficult to being have the best strength and the best endurance in the same time so we must divide trainings uh this is the good prioritization we plan for example three months for one rep when we reach out goal we must change our workouts but there is one problem someone who is big with a lot of muscles has the ability to be strong but not necessarily endurance in the endurance we need to to have optimal muscles because big muscles need a lot of energy a lot of oxygen and not necessarily someone big can be very durable definitely makes sense so a question is it possible if you focus three months on endurance to keep the level in weighted or do you lose performance when you uh focus on endurance like is it really destroying the weighted progress so this is uh not very not much but a little if someone need best results for him this guy must concentrate on one goal strength or endurance when this guy doing both in the same time he never will be the best in strength on endurance he will be good but he won't be the best and your goal is to be like uh an all-round athlete yes yes this is my goal okay so you do one record yes of course i try to check what is my predeposition and i using it on my workouts okay so you do one record and then you go to another record and work on it yes yes okay that's cool um and i can't do all my records in one month it's impossible to do makes sense um do you also have time to work out legs or is it not your focus is it maybe even bad for front lever now i'm training legs because i change my goals goes but here i not i'm not training legs because big legs will be problem for my front level hold for example yeah okay and you're not worrying about um about aesthetics because your focus is really on the on the performance right yes yes okay makes sense um yeah people also asked why don't we see you a straddle planche uh often because i have a problem with my adductor so straddle planche isn't much easier than full planche for me and when i training for when i was training for plachee i was doing only full planche wow so so you skip like one one uh whole whole progression that's that's cool straddle planche not must be a progression we can get full planche without straddle planche okay okay i didn't know that like i thought it makes sense for everybody who wants to learn the full planche to learn the straddle planche um i don't think so okay cool um how often do you work out your core uh like especially working on the core not maybe in exercise where it's integrated like front lever but really core workout how how often do you do that now zero i don't need them core images in many exercise so i think i have strong core to all still workout elements now i add exercise for core with rotation but this is for boxing okay because i must increase my strength core core strength in rotation okay because that's uh something that i saw in your instagram bio that you're also doing boxing um next next to street workout and street lifting is it is it just a hobby or is it also on hype on on a high level uh only a hobby because i started too late and i never will be good in boxing like i am good in still workout okay okay um yeah people ask a lot about your tattoos um do you have uh stories behind them what was your first tattoo i got first tattoo when i was 17 and this is it this is things are possible and this tattoo refers to street workout because a lot of elements are possible to do moreover it always reminds me a lot of things can be done so this is something like motivation for me something for never give up that's cool because i think you need some mindset or and things like that to be able to achieve uh world records and records like like you do with the front lever with the hefesto etc etc so it's always a reminder that everything is possible great um yeah next question from the community what is your advice for front lever next got questions because i have i have not a lot of information so i must answer generally and if we want to learn from the level which with pull-ups we should try to do training with isometrics for front lever but important is in our training front lever should be before pull ups uh first lever in this situation i recommend only isometrics because we have exercise concentric exercise in pullups okay and is it possible to learn the front lever only with pull-ups like if you are really good in pull-ups if guys have good predisposition i think this is possible more with endurance or more with weighted what is easier if it is right okay in in what rep range is it like three reps or uh ten reps uh from since three reps to five or six okay cool then some some weighted guys will be happy to hear that um let's talk about your nutrition uh like you're really uh on the one hand you're like really ripped and you had like a really um low body percentage uh especially last year and now to you also gained a lot of mass um how is your nutrition how do you eat uh i always say i have 70 percent healthy food and i have 30 percent unhealthy foods because i can help but eat sweets or chips pizza i must have in my diet but i try to keep my diet largely healthy okay but diet isn't very creative i uh it is she can rise this is this is the most common for me okay uh you eat a lot of times the the whole the same food so rice chicken yes yes yes yes yes the typical thing is because i am very lazy and i don't like make a meal for me so i using the same products okay and you do your meal prep so like do you cook for three or four days uh i cook for one day okay and i have uh and i have supply for four days three days okay two times in week i go to shop and i buy what i need okay for three or four days okay and do you take supplements like a whey or creatine or something like that yes i take creatine i take beta alanine citrulline melatonin for sleep for better sleep this is the best this is the most important for me so sometimes i take a caffeine before my workout and simple vitamins omega and something for the joint like collagen or msm okay and how important do you think um nutrition is for for a good performance um like is it would it be possible for you to have the same results with worse nutrition i think this is not the most important but when i eat more healthy with regular meals i feel better uh not only on training but for all time okay because for me it's interesting some people say nutrition is the most important you have to eat right and uh like training is secondary and there like a lot of people in street workout they say or workout is the most important nutrition is nutrition is the most important for people which training characteristic right for for uh for good stuff for body yeah for body yeah okay makes sense um yeah what are what are the goals what are your goals for this year for this year for this year i i changed my training right now and now i want to gain some muscle mass for street lifting correct my legs first first i'm i want to make a polish record in one rep deep and one rep pull up and i must compare my training now with boxing what be the next i will thinking about it but 200 kilograms weighted dips looks tempting us as well as the syringes i would have to use to achieve that true i can imagine where is the polish record right now deep or pull up both pull up is i think i don't know i'm i'm not sure i think is 105 uh in dip is 155 . but i'm not sure okay but nice sounds sounds really good um i i'm looking forward to the 200 kg dip that would be insane like uh but it's something like uh do you think it's realistic like this year or like three years or two years or i think this is goal for next two years minimum okay okay and one year is is two less yeah question that also came up um what advice do you give to somebody improving his max reps like how should somebody train who wants to have like high max reps numbers high endurance numbers or max for max reps i recommend my reps standard sets close to fail or to fail and of course we must use accessory exercise accessory exercise depends on the goal which we have when we doing pull-ups we need accessories for pull-ups when we doing dips we need accessory exercise for dips okay and what is your opinion on cardio for endurance numbers is it important isn't it important this is funny question it is important for runners or if someone wants to improve their endurance they can do cardio so for higher pull up numbers no no no no okay i last year i running maybe three times for a year and i have i think i have good results in pull ups maxim pull ups okay okay yeah we're coming to an end of the interview i still have some quick questions quick answers uh at the end of the interview what do you prefer pizza or burger pizza i think a pizza okay and are you a dog or a cat person parrot person parrot the the bird yes yes yes you have one i now i haven't but when i was a child i have a lot of parrots and i think when i have more time song i will buy a parrot what are some athletes that inspire you and your workouts athletes which are better for me but i haven't someone specific okay so all the athletes who are like better than you it's not that you think oh like uh envy or something but you think oh this person is stronger than me i want uh is it your mindset that you say i want you and he motivated me okay that's cool in elements uh which this guy uh have on high level okay or doing better than me that's cool that's so that's the right mindset um do you have a favorite song right now yes i have this is instrumental core- angel among demons, i'm just among the most this is the best beat for this is the best beat in our universe i think i have uh 80 18 my records i doing with this song well then i have to listen it to my as well maybe i do records then as well uh maybe i think you should hear it because i uh using it on my videos on youtube instagram so this is this won't be something new for you okay maybe you can you can't uh know what is by the name of this song okay we will put the link in the description so for the people listening they can uh check it out on spotify um what was the best calisthenics event that you've been to what was the best event or competition this this was this was street working championships 2017 and when i'm starting i was uh to third place in freestyle category in freestyle well yes i'm did swing swings jump over the bar so my dynamics isn't very bad and you also made the video with natalia uh for the uh it was it was funny to watch nice um yeah and the last question what's your message to the calisthenics community what is something that you want to say them i will say something useful and wise often people asking the same questions like what is the best exercise for front lever what is the best exercise for planche and the people trying to find the best way to achieve these elements but most people are already on this way they lack patience and try to find shortcuts why they why there are no shortcuts uh well you don't need well they people don't need the best exercise but need only that's my message wow great thanks a lot for this interview um where can people get in touch with you where can they find you on my instagram on my youtube instagram michail urbanik and youtube urbanik or michao urbanik and or on facebook mikhail urbanik okay we will put all the links in the description so uh if you want to check out his uh michael's uh socials you can uh you can check it out and again yes this is the best it was perfect yeah you can say it as it is uh no i'm joking so uh yeah um you also offer coaching do you want to uh say yeah something about your coaching uh oh this is very um big topic because i have a lot of a lot of offers i make training for not only for street work outers i make training for for power lifting sometimes or compared to goals if someone training powerlifting and want to compare powerlifting with street workout i can i can make a training plan for calisthenics and powerlifting uh in the same time okay so if i want to do like a weighted or powerlifting plus um calisthenics then you're the right person to become my coach right rated endurance static elements powerlifting or if you need to correct your physical okay so uh yeah thanks a lot for this interview um i will say thank you for your time uh it was really nice to to talk with you and also um thanks to everyone listening to this thanks a lot uh that you took the time and that you uh appreciate the content that um uh shared and uh yeah michael you can end the episode thanks for your time my english isn't good but i try to describe about your questions i think was pretty good i i was trying it's perfect see you soon.