Rajeev Panemanglor MSc XPS

Playing your sport is no longer enough to guarantee your success on the field!
•••
You have to be faster, stronger, fitter & make quicker decisions than your opponent!
•••
Really happy & grateful to have the opportunity to work with the Filipino youth! Developing good habits early on is the real KEY to being successful!
GOM Pro Skills Program

You can’t fix what you don’t know!
Testing, assessing & reflecting is how we progress individually and as a society. You can’t develop a business without testing the market, you can’t know how healthy you are without getting tests from your doctor & you can’t become a professional athlete unless you test yourself physically & mentally!
GOM Pro Skills Program @ Club United PH

Figuring out a training program for yourself can be extremely difficult, especially if you have no idea how to lift weights 🏋️!
Swipe left to see my go to exercises to build muscle, improve athleticism, get lean & improve full body strength 💪
I use all these exercises (or a variation of) for myself & for EVERY SINGLE client/athlete I train. Doesn’t matter what age or fitness level.
Do 2-4 sets of each exercise for 6-12 repetitions 3x per week (stay consistent!) & you’ll build some solid gainz in next to no time!
🏋️Squat - builds quad & glute musculature. This exercise for me is #1 in its ability to improve your overall strength
🏋️Deadlift - another incredible leg exercise but also works on the upper back & deep core muscles. This is my second #1 😂
🏋️Pull up - amazing exercise for the upper body. Targets nearly every muscle on the back & the arms
🏋️Bench Press - the KING of chest exercises. Hits the front part of the shoulder & the triceps too!
🏋️Bent-over Row - another killer back exercise. Pull ups help you become wider, rows give you that back density!
🏋️Shoulder Press - zones in on the shoulders & gets a bit of the triceps too!
🏋️Lunge - amazing exercise to isolate your legs & improve your stability
These are your bread and butter lifts. I’d also add some crunches & carries for extra ab work at the end 💪
And of course some bicep curls just to be able to post a picture on Insta 😂
•••
Comment below if you like these type of posts & if you want more! Also comment your own go to exercises 😁
•••
Weightlifting pics owned by weighttraining.guide , no copyright infringement intended.

BORING BUT NECESSARY PICTURE!
People tend to oversimplify training — lower reps to bulk up, higher reps to get lean, “eat clean” to lose weight, do cardio for fat loss...but the reality is not so black & white.
-
The picture above shows the signaling pathways necessary to build muscle. It doesn’t matter what you do, if these processes occur frequently enough in a specific muscle, it will grow.
-
See, above the flow chart, it says resistance exercise. Resistance exercise can be anything that makes you resist (profound, I know 😂)!You can do yoga and get results, you can do bodyweight work and get results, you can do spinning and get results, you can use bands and get results, you can Olympic lift and get results, you just have to fulfill these processes! Don’t let people fool you into thinking you have to ONLY do one form of exercise.
-
On my next post, I will describe the two specific things you need to do to create the appropriate resistance to build that physique you want, be it muscular or toned & it is not difficult at all!
-
This is a relatively science-y topic to discuss, so if you’re confused or have any opinions/questions, comment below! If you agree with this post, feel free to share!
-
Picture by in his book: Science and Development of Muscle Hypertrophy
-

PSA: for your holiday eating, this is how you make sure you don’t go overboard!
-
If only there was an infographic showing how much alcohol I could have 🤔
-

ARE YOU FOCUSING ON THE RIGHT TRAINING FOR YOUR SPORT?
Great visual by .connolly on what’s MORE important to train for your game.
The BLUE represents the PSYCHOLOGICAL-PHYSICAL need, the ORANGE represents the TECHNICAL-TACTICAL need for the game.
As you can see, the American Footballer needs to develop their physical skills more-so than their technical skills to exceed whereas the elite soccer (football) player on the opposite end needs to prioritize their physical skills LESS than their technical-tactical skill. The basketball player is a happy medium of both — leaning a little bit more to physical (most likely due to height).
This is why soccer legends like Messi succeed, even if he’s not the fastest/strongest/fittest, he thinks faster and executes better than everyone else. All he has to be is fast/strong/fit ENOUGH to play.
Don’t train uselessly, focus on what’s most important & you will flourish.

3rd in the league & lost the cup final in the last minute of extra time. Heartbreak on the day, but overall a successful year.
Next year we come back stronger and build on our successes this season.
Personally, this year has also been a wonderful learning experience. Getting to work alongside the best in the country & understanding what works and doesn’t work is something you don’t learn in books and classrooms. Real experience is always priceless.
Onward and upward 🤘⚽️

Unbelievable result to win our first ever semifinal game! Boys have put in an incredible amount of hard work through the season & this is exactly what they deserve.

All we need is one more win and we qualify for the AFC Cup (Asia’s Europa League) next season. Onward and upward! 🔥🔥🔥

For those of you who need it 😊❤️🤗

Great weekend off! Ready for another exciting training week! 🤘💪⚽️