Personal training
04/05/2022
•
•
•
Your opportunity to become the best version of yourself is the daily, repetitive decision you make to...
Consciously eat right. 🥦
Get up and go train. 💪
Prioritize rest. 💤
Surround yourself with positivity.😀
If you don't discipline yourself and prioritize your health, what chance do your young ones have 🤔
You are the example, set it right! 💯
•
•
•
⚡Improve your pressing power ⚡️
The following 3 exercises will dramatically increase your body's pressing mechanics.
📌 𝗦𝗲𝗮𝘁𝗲𝗱 𝗢𝗛𝗣 (𝘂𝗻𝘀𝘂𝗽𝗽𝗼𝗿𝘁𝗲𝗱): This exercise is one of my favorites for its ability to isolate the shoulders pressing function while simultaneously engaging the core significantly. The goal here is to hit high reps to enable better mind-muscle connection without compromising form and remain under longer tension.
📌 𝗙𝗹𝗮𝘁 𝗗𝗕 𝗽𝗿𝗲𝘀𝘀 (𝗹𝗲𝗴𝘀 𝘂𝗽): Giving the same effect as a seated or lying chest press with the use of free weights. Elevating the legs will eliminate any added support or help during the pressing motion. It also amplifies the shoulder and torso stability.
📌 𝗕𝗲𝗻𝗰𝗵 𝗽𝘂𝘀𝗵-𝗼𝗳𝗳𝘀 (𝗰𝗹𝘂𝘀𝘁𝗲𝗿 𝘀𝗲𝘁𝘀): Ideal to be performed towards the end of the pressing workout where muscles and CNS are near shot thus demanding more muscle response and effort. Cluster sets are a good idea in this case because the goal is not hit as many consecutive reps as possible but rather as many equally explosive reps forcefully under a short time.
I hope this will impact your training!
Please like and share 🙏
Follow for more lifting tips and helpers 🔥
•
•
•
⛓ 𝗣𝗼𝘀𝘁𝗲𝗿𝗶𝗼𝗿 𝗰𝗵𝗮𝗶𝗻 𝘀𝘁𝗿𝗲𝗻𝗴𝘁𝗵 ⛓
Strong and stable core is key to any lift's power output potential. 🔑
As the body is put under stress from heavy weight or frequent change of pace and direction (sport basically) it must be able to control it's center to enable an effective and efficient production stream of power outwards through the limbs.
📌 𝘾𝙝𝙞𝙣𝙚𝙨𝙚 𝙥𝙡𝙖𝙣𝙠 𝙬/𝙨𝙞𝙣𝙜𝙡𝙚 𝙠𝙣𝙚𝙚 𝙝𝙞𝙥 𝙛𝙡𝙚𝙭𝙞𝙤𝙣: maintain as straight and tight of form as possible while lifting the knee. Your entire posterior chain will be lit up like a Christmas tree throughout the whole set!🎄
Add these to your next core training routine!
12/15/2021
•
•
•
At times filled with self-doubt and uncertainty. Other times throwing in the towel with such ease.
Alex has come such a long way. He has become stronger, more confident and less timid than when he first started. 🏅
Cant remember the last time he contemplated quitting on me. Guess those days are behind us now. Im so very proud of you buddy! 👊
Start them young, expose them to the physical difficulties that training has to offer.
Building their confidence and mental toughness is nothing short of necessary. It's what's missing.
Strong through the work 💯
•
•
•
𝙔𝙤𝙪 𝙘𝙖𝙣 𝙘𝙧𝙚𝙖𝙩𝙚 𝙮𝙤𝙪𝙧 𝙤𝙬𝙣 𝙡𝙪𝙘𝙠.
𝙔𝙤𝙪 𝙘𝙖𝙣 𝙘𝙧𝙚𝙖𝙩𝙚 𝙮𝙤𝙪𝙧 𝙤𝙬𝙣 𝙤𝙥𝙥𝙤𝙧𝙩𝙪𝙣𝙞𝙩𝙞𝙚𝙨.
𝙔𝙤𝙪 𝙘𝙖𝙣 𝙘𝙤𝙣𝙩𝙧𝙤𝙡 𝙮𝙤𝙪𝙧 𝙤𝙬𝙣 𝙤𝙪𝙩𝙘𝙤𝙢𝙚.
Start with making the firm decision to change what doesn't and hasn't worked for you 💯
•
•
•
Understand the necessary components to building proper and efficient strength 📚
1️⃣ Properly plan:
Lay down the foundational work and tools needed
2️⃣ Improve your body's movements:
Work on and rid the flaws in your body's movements.
3️⃣ Develop muscle fibres:
Your muscles need to be broken down to grow. Expose them to more conditions of fatigue or stress will have superior results.
🚫Get in and do it without having a plan.
✅ Understand what it will take and what needs to be ameliorated to build true strength.
•
•
•
𝙏𝙝𝙚 𝙡𝙚𝙨𝙨 𝙬𝙚 𝙘𝙖𝙣 𝙘𝙖𝙧𝙚 𝙖𝙗𝙤𝙪𝙩 𝙬𝙝𝙖𝙩 𝙙𝙖𝙮 𝙤𝙛 𝙩𝙝𝙚 𝙬𝙚𝙚𝙠 𝙤𝙧 𝙩𝙞𝙢𝙚 𝙤𝙛 𝙩𝙝𝙚 𝙮𝙚𝙖𝙧 𝙞𝙩 𝙞𝙨 𝙩𝙤 𝙜𝙚𝙩 𝙨𝙝*𝙩 𝙙𝙤𝙣𝙚, 𝙩𝙝𝙚 𝙡𝙚𝙨𝙨 𝙙𝙞𝙨𝙩𝙧𝙖𝙘𝙩𝙚𝙙 𝙬𝙚 𝙘𝙖𝙣 𝙗𝙚 𝙖𝙣𝙙 𝙥𝙧𝙤𝙣𝙚 𝙬𝙚 𝙖𝙧𝙚 𝙩𝙤 𝙛𝙖𝙧𝙩 𝙤𝙪𝙩 𝙚𝙭𝙘𝙪𝙨𝙚𝙨 💯
11/25/2021
•
•
•
𝙀𝙭𝙘𝙪𝙨𝙚𝙨 𝙬𝙞𝙡𝙡 𝙤𝙣𝙡𝙮 𝙠𝙚𝙚𝙥 𝙜𝙧𝙤𝙬𝙞𝙣𝙜 𝙬𝙞𝙩𝙝𝙤𝙪𝙩 𝙥𝙡𝙖𝙣 𝙤𝙛 𝙖𝙘𝙩𝙞𝙤𝙣.
𝙀𝙢𝙥𝙩𝙮 𝙥𝙧𝙤𝙢𝙞𝙨𝙚𝙨 𝙬𝙞𝙡𝙡 𝙤𝙣𝙡𝙮 𝙙𝙚𝙨𝙩𝙧𝙤𝙮 𝙮𝙤𝙪𝙧 𝙘𝙤𝙣𝙛𝙞𝙙𝙚𝙣𝙘𝙚 𝙖𝙣𝙙 𝙨𝙝𝙖𝙩𝙩𝙚𝙧 𝙮𝙤𝙪𝙧 𝙗𝙚𝙡𝙞𝙚𝙛 𝙞𝙣 𝙮𝙤𝙪𝙧𝙨𝙚𝙡𝙛 𝙬𝙞𝙩𝙝𝙤𝙪𝙩 𝙛𝙤𝙡𝙡𝙤𝙬𝙞𝙣𝙜 𝙩𝙝𝙧𝙤𝙪𝙜𝙝.
𝙏𝙝𝙚 𝙥𝙤𝙤𝙧 𝙣𝙪𝙩𝙧𝙞𝙩𝙞𝙤𝙣𝙖𝙡 𝙙𝙚𝙘𝙞𝙨𝙞𝙤𝙣𝙨, 𝙪𝙣𝙨𝙩𝙖𝙗𝙡𝙚 𝙤𝙧 𝙢𝙞𝙨𝙨𝙚𝙙 𝙬𝙤𝙧𝙠𝙤𝙪𝙩𝙨 𝙖𝙣𝙙 𝙩𝙝𝙚 𝙪𝙣𝙚𝙣𝙚𝙧𝙜𝙚𝙩𝙞𝙘 𝙢𝙞𝙨𝙚𝙧𝙖𝙗𝙡𝙚 𝙖𝙩𝙩𝙞𝙩𝙪𝙙𝙚 𝙬𝙞𝙡𝙡 𝙤𝙣𝙡𝙮 𝙨𝙚𝙣𝙙 𝙮𝙤𝙪 𝙙𝙚𝙚𝙥𝙚𝙧 𝙙𝙤𝙬𝙣 𝙩𝙝𝙚 𝙧𝙖𝙗𝙗𝙞𝙩 𝙝𝙤𝙡𝙚 𝙬𝙞𝙩𝙝𝙤𝙪𝙩 𝙘𝙤𝙣𝙨𝙘𝙞𝙤𝙪𝙨𝙡𝙮 𝙢𝙖𝙠𝙞𝙣𝙜 𝙖 𝙙𝙚𝙘𝙞𝙨𝙞𝙫𝙚 𝙚𝙛𝙛𝙤𝙧𝙩 𝙩𝙤 𝙘𝙝𝙖𝙣𝙜𝙚.
🗣 𝙎𝙀𝙇𝙁-𝘼𝘾𝘾𝙊𝙐𝙉𝙏𝘼𝘽𝙄𝙇𝙄𝙏𝙔 🙌
•
•
•
𝙋𝙖𝙞𝙣 𝙖𝙣𝙙 𝙙𝙞𝙨𝙘𝙤𝙢𝙛𝙤𝙧𝙩, 𝙙𝙞𝙛𝙛𝙞𝙘𝙪𝙡𝙩𝙮 𝙖𝙣𝙙 𝙡𝙤𝙨𝙨 𝙗𝙪𝙞𝙡𝙙 𝙧𝙚𝙨𝙞𝙡𝙞𝙚𝙣𝙘𝙮 𝙖𝙣𝙙 𝙨𝙩𝙧𝙚𝙣𝙜𝙩𝙝.
𝘾𝙤𝙢𝙛𝙤𝙧𝙩𝙖𝙗𝙡𝙚 𝙗𝙚𝙞𝙣𝙜 𝙪𝙣𝙘𝙤𝙢𝙛𝙤𝙧𝙩𝙖𝙗𝙡𝙚.
𝙆𝙚𝙚𝙥 𝙩𝙝𝙚 𝙜𝙤𝙖𝙡 𝙞𝙣 𝙨𝙞𝙜𝙝𝙩...
𝙎𝙩𝙧𝙤𝙣𝙜 𝙩𝙝𝙧𝙤𝙪𝙜𝙝 𝙩𝙝𝙚 𝙬𝙤𝙧𝙠.
10/28/2021
•
•
•
𝙈𝙤𝙩𝙞𝙫𝙖𝙩𝙞𝙤𝙣 𝙞𝙨 𝙩𝙝𝙚 𝙛𝙚𝙚𝙡𝙞𝙣𝙜 𝙩𝙝𝙖𝙩 𝙚𝙣𝙘𝙤𝙪𝙧𝙖𝙜𝙚𝙨 𝙤𝙪𝙧 𝙖𝙘𝙩𝙞𝙤𝙣.
𝘿𝙞𝙨𝙘𝙞𝙥𝙡𝙞𝙣𝙚 𝙞𝙨 𝙩𝙝𝙚 𝙚𝙣𝙜𝙧𝙖𝙫𝙞𝙣𝙜 𝙞𝙣 𝙤𝙪𝙧 𝙢𝙞𝙣𝙙 𝙩𝙝𝙖𝙩 𝙥𝙪𝙨𝙝𝙚𝙨 𝙪𝙨 𝙩𝙤 𝙙𝙤 𝙞𝙩 𝙚𝙫𝙚𝙧𝙮 𝙨𝙞𝙣𝙜𝙡𝙚 𝙜𝙙 𝙙𝙖𝙮.
𝙋𝙖𝙨𝙨𝙞𝙤𝙣 𝙞𝙨 𝙩𝙝𝙚 𝙨𝙩𝙖𝙞𝙣 𝙩𝙝𝙖𝙩𝙨 𝙥𝙖𝙞𝙣𝙩𝙚𝙙 𝙤𝙣 𝙤𝙪𝙧 𝙝𝙚𝙖𝙧𝙩 𝙖𝙣𝙙 𝙨𝙥𝙖𝙧𝙠𝙨 𝙤𝙪𝙧 𝙗𝙚𝙖𝙩 𝙩𝙤 𝙠𝙚𝙚𝙥 𝙙𝙤𝙞𝙣𝙜 𝙞𝙩 𝙖𝙡𝙡 𝙤𝙫𝙚𝙧 𝙖𝙣𝙙 𝙤𝙫𝙚𝙧.
•
•
•
Pressing power breakdown
🗣 Developing strong pressing capabilities demands a balanced, well rounded pressing technique aside from a stable strong back. Some have it already, others dont.
📝 The lockout stage of the bench press can be isolated with various exercises.
📌 𝗧𝗵𝗲 𝗳𝗹𝗼𝗼𝗿 𝗽𝗿𝗲𝘀𝘀 (𝗰𝗹𝘂𝘀𝘁𝗲𝗿 𝘀𝗲𝘁)
🗣 This exercises pin points the lockout point of the lift. Disabling any hip drive or assistance from the legs relying solely on your upper body pushing strength.
📝 You can add a degree of difficulty using a higher weight percentage in a cluster set fashion.
Strong through the work 💯