Hasif Ahmed

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09/14/2026

TRX UPPER BODY WORKOUT

Here’s the majority of today’s workout, and I did most of it on a TRX!

I think just about everyone has used themselves/seen the TRX being used for rows and squats, but there is SO MUCH more you can do with them.

Since the TRX is a fixed strap, it works great for a ton of isometric work, especially overcoming ISOs. So I can push/pull as hard as I want, at the exact range that I want.

You can always quickly regress/progress the difficulty of an exercise just by stepping forward or back. So pretty easily customizable and you can build in mechanical dropsets super quickly since it takes one step to decrease the relative load.

These movements are a little bit more intense in terms of mobility and shoulder health, so if you don’t have the range take those steps we just talked about and ease up. Or you can bend your arms and bring em in closer to make it a little less challenging too.

LETS GET TO WORK

09/13/2026

LIL BIT OF SPEED ROPE FLOW

LETS GET TO WORK

09/12/2026

17 MILES DOWN

Really happy I actually tried to be smart and ease off…20 miles might’ve been a bit overzealous.

16 felt smooth, so I did a bonus. Pace felt really comfortable. My feet are a little sore but that’s to be expected.

LETS GET TO WORK

09/11/2026

LOWER BODY SPEED, POWER, + CHANGE OF DIRECTION

Here are a few drills to work on fast twitch movement of the lower body, but especially targeting the calf + Achilles complex.

A big theme with combat sports is focusing on ground reactive force, so minimizing the contact time with the ground and creating as much force (push-off?) in as short of a time as possible.

And then, as always we want to work on that in different directions! Forwards, backwards, lateral, vertical…of course you won’t get the same output in all of these directions, so I like to play around with power vs speed, single leg vs double, creating high power vs controlling the landing.

So many different angles to experiment with! Combat sports, and all sports, are so unpredictable and variable in their movement demands, I believe exposure to as much movement is the most appropriate way to build towards confidence in that movement.

LETS GET TO WORK

09/10/2026

9 MILE PR FOR BREAKFAST

I think we might be getting better at this running thing.

1 month out from the marathon.

LETS GET TO WORK

09/09/2026

RING SEQUENCE

Flowing on the rings!

The rings take your upper body and core strength and add an unbelievably challenging level of mobility and stability.

Take any bodyweight movement and it becomes 10x harder on the rings…but it’s great for slowing you down and enforcing good technique!

Still have a long way to go on most of these movements, but a few years ago we’d never be able to even get up there. Some just gotta keep at it and be patient with the process!

LETS GET TO WORK

09/09/2026

SINGLE LEG CROSSOVER HOP:

If you’re not sure where to start with plyometrics…go back to basics!

This is basically just a faster version of hopscotch 😅

Slow it down, stay in one spot, or even go two feet if needed. You don’t have to be an advanced “athlete” to move your body in different ways…have fun with it!

LETS GET TO WORK

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52 Main St
Manchester, CT
06042-3138

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