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Adriano Cafiero

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25.01.2022 THE BEST STRETCHING EVER! Many people try to find the perfect stretching which is going to allow them to achieve the perfect stretching position. Let's start saying that we're all built differently: different leverages, differents strengths, different weaknesses! ... Anyway, we could still try to get a better squat bottom position. HOW? Squat more! The "stretching" under-load is extremely helpful and it has a great success rate in increasing the hips/ankles range of motion. Of course, specific stretching are still to be performed if the situation is desperately bad. However, we should always integrate the full movement, better with a pause, in order to increase the ROM of the specific movement plus it allows us to be strong and stable throughout the whole ROM while performing these exercises. PS: try to use PAUSED variations a the force us to find a comfortable bottom position and really get our joints in the right ROM. PS2: as you increase the volume, lower the intensity in your program!

25.01.2022 Awesome warmup rouitine by one of the sport's master @andrew_lock_strength Have a look at it and incorporate it into your training if you're intersted in being injury-free! I have just come out of an annoying hip impingiment thanks to these exercises

25.01.2022 Nara Park #nara #narapark #naradeer #deer #selfie #japan

25.01.2022 3 years ago I headbutted Dmitry Klokov's fist during one of the best experiences of my life! I still thank the amazing athlete and person this guy is!

25.01.2022 Warm sake! #sake #warmsake #japanesefood #japanesesake #travel

24.01.2022 When you're trying to film a new video but you're not sure about what you have to say #bloopers #videography #filming #athletemindset #weightlifting #squat

23.01.2022 How do I warm up for a workout? Well, this video could be the answer! Enjoy

23.01.2022 No words to describe the sadness this place evokes! #hiroshima #abomb #emotional #japan @ Hiroshima Peace Memorial Park

23.01.2022 La panca seguendo gli insegnamenti di @australianstrengthcoach . Estensione d3lla schiena e retrazione della scapole per una esecuzione sicura ed efficace Bench press following @australianstrengthcoach 's method. Back extended and scapulae retracted in order to allow a safe and efficient pressing action #benchpress #australianstrengthcoach... #strengthtraining #masterclub #panca #petto See more

22.01.2022 I usually don't post lifting videos (anymore), but I'm extremely happy about these squats. Focus on these 3 crucial points: UPPER BACKtight throughout the whole movement, elbows slightly BACK (30degrees approx) and chest facing forward all the time (no collapsing during the reps)... KNEES NOT CAVING INindicates that my glutes are active during the whole set, most probably thanks to specific glutes activation warm up! (Video coming soon about it) MOVEMENT STARTING FROM THE HIPSI'm "breaking" the hips as a first step before I start the eccentric phase! Crucial point to keep balance during high bar squats, especially for long femured athletes!

22.01.2022 @simonasergiphotography Hideway Bay short drone footage... #hidewaybay #whitsundays #australia #beach #sea #dronestagram #dronevideo #drone #mavicpro #dji #blue #queensland

22.01.2022 Communication level: BEEEEEEEEEEEE #goat #queensland #roadtrip #backpacking

22.01.2022 Whassup everyone? In this video we go through 3 methods to build explosive power! Enjoy

22.01.2022 THE IMPORTANCE OF STRESS MANAGEMENT The one in the image is a molecule of Cortisol, a hormone produced by the human body. When do we produce it?... Cortisol is mostly produced during times when the stress level is too high, or when we are lacking healthy sleeping and resting habits. What does it do? It is considered Testosteron's greatest antagonist! It inhibits the muscle mass production and repair, it slows the metabolism down and it makes us feel tired and lacking energy. What is this post's point? REST! If you have serious fitness/performance goals, you should give rest as much importance as you give to training sessions. This is when good programming comes handy! A professional coach will know these informations and will program accordingly!

22.01.2022 Si avvicina il giorno del webinar con @atrium.up il 2 Luglio, ore 9! Argomento: Sport e crescita personale! ... #atrium #sport #selfgrowth #crescitapersonale

22.01.2022 DID YOU SKIP THE GYM??? Well, no dramas! Maybe... Why did you skip it in the first place?... Were you extremely tired because of yesterday's session, or work committments, or life matters? Take it easy! Your body needs rest in order to perform at its best, especially of your sessions require a high intensity. Were you just lazy and you stayed at home binge-watching Netflix? Then get your fat ass up and go to the gym! However, skipping 1 or 3 sessions won't destroy your gains! Put yourself back on track, think about the long term goal and keep working for it!

21.01.2022 WHAT IS THIS? This is a for roller. Ideally, it mimics a "massaging" action in order to loosen up muscles. So, we could say it works like a massage performed by a therapist. What does the therapist say immediatly after the massage has been performed?... TRAINING IS NOT IDEAL AFTER A MASSAGE! Why am I writing this? I keep seeing people warming up with foam rollers. That is a hughe misconception as you want muscles to be active, not loose and relaxed! Video coming soon on specific warm up routine!

20.01.2022 #queensland #missionbeach #sea #beach #travel #backpacking #australia

20.01.2022 Pure knowledge bomb by @squat_university

20.01.2022 "I DON'T UNDERSTAND HOW CAN YOU TRAIN THAT MUCH, I'M ALWAYS OUT OF ENERGY" Well, you're most probably not energised because you don't train! One of the main benefits of physical activity is that it really fills gives you a ton of energy to go thriugh you day in the best way possible!... Ever wondered why people train at 5am? There you have the answer! On to of that, following a med-high intensity training program, will bring some benefits on the sleeping aspect, too! MOVE MORE! #athleticmindset #fitness #healthyhabits #energy #improve #lifestyle #weightlifting #olympiclifting #crossfit #motivationquote #mindset #awareness #selfgrowth #selfawareness #personalgrowth

20.01.2022 In this video we go through one of the most performed and useful exercise! THE SQUAT!

19.01.2022 I'll never thank you @ezracp enough for your amazing work and warm welcome you gave me! The months spent @crossfitbalaclava have been simply perfect. Best environment to train, meet people and progress! I'll always owe you, my friend Thanks for everything, I'll see you around, sometime ... #crossfit #crossfitbalaclava #melbourne #coach #weightlifting #olympicweightlifting #australia

19.01.2022 Osaka by night! #osaka #japan #japanesefood #tokoyaki #sushi #travel #night #lights @ Doutonbori Street Osaka

19.01.2022 Gotta love Japan! #japan #toilet #technology #modern #love

18.01.2022 EVERY MOVEMENT'S GOT ITS OWN SHOE Squats/olympic lifting=elevated heels shoes! The allow for more mobility and a more confortable bottom position while performing the lits. They offer great stability in lateral movements. Deadlifts=flat sole shoes or barefeet. The mobility level required to perform this lift is not enormous, hence the flat sole. As well, they offer stability and the thin sole (or none) allow for force to be transferred directly to the bar with no energy wasta...ge! Running=soft sole shoes. They offer support during shock absorption and some of them can even create a springy feeling allowing for more effortless motion during runs.

18.01.2022 RESTING TIME Redting time is absolutely crucial during workout as it is one of the components of INTENSITY! The lower the resting time, the higher the workout intensity. The higher the intensity, the lower the volume should be!... If we're talking about strength training, resting time should be fairly decent as the intensity is already high due heavy loads lifted throughout the training session. On the contrary, easier lifts can require lower resting time to keep the intensity high! Resting time should have more attention during programming as it really can f**k up your session, or give you the most out of it!

18.01.2022 When you're filming and brain goes for an instant freeze #bloopers #youtube #videoing #weightlifting #athleticmindset #performancetraining #funny #freeze

17.01.2022 Truthbomb by @squat_university ! Training is extremely personal and techniques/methods have to be adapted to the individual. However, some basic concept are actually valid for everyone. Pay attention and learn the basics: don't let your ego win!!!

16.01.2022 Merry Christmas from the Crossfit Balaclava fam!

16.01.2022 Extremely common issue! Many lifters go for the catch WAY to early, rushing the movement up and not finishing the extension. Unfortunately, that is a crucial part of the lift as the bar accelerates at its best during the second pull! As well, the faster the extension, the faster the drop under the bar.... Be patient and focus on finishing the pull. The drop will come

16.01.2022 In this video I go through the deadlift form and how to lift the heaviest weight, safely!

15.01.2022 Diving into 2020 like... #backflip #diving #whitsundays #beach #sea #blue #gopro @ Whitsunday Island

15.01.2022 "Diventa dipendente dalla continua crescita personale" @atrium.up #selfgrowth #crescitapersonale #atrium #quotes

15.01.2022 Hi guys, today we go through the differences between deadlifts and clean pulls.

14.01.2022 Il giorno 2 Luglio terrò un Webinar sul tema "Lo sport come esperienza di crescita personale" sulla piattaforma @atrium.up tramite Zoom. Parleremo delle connessioni tra sport e crescita personale! Per il link tenete d'occhio la pagina @atrium.up ! ... #mezzoradivalore #atrium #webinar #crescitapersonale #publicspeaking

14.01.2022 Kyoto day 3 #kyoto #kyotojapan #travel #photography #wanderlust #kyototravel #temple #bambooforest @ Fushimi Inari-taisha

14.01.2022 That name reminds me something!!! #cantina663 #perth #australia #restaurant #memories #crew

13.01.2022 Alright, there are very high chances (99%) this is the last photo I take in Australia! I've landed in Melbourne at 21yo and through this 5 years journey I've grown up so much! I'm leaving with a brand new mindset, less hair (close to none) and a luggage full of hope, awareness and positivity.... I'd love to thank anyone who has shared some of his/her time with me during these years #awareness #mindset #positivity #optimism #motivation #hope #australia #travel

13.01.2022 PROPRIOCEPTION It is defined as the awereness of the position and movement of the body. This characteristic is extremely important in everyone and it is crucial to develop it in young ages. We all have experience this feature: ever seen someone who can play every sport and always move at least decently? Every elite athlete could learn a completely new movement in no time, thanks to proprioception.... We can improve this skill in "older" ages, but it would require more time and effort, together with a coach. Is this characteristic Important just for sport? Not at all! Proprioception allows us to perform any movement of any difficulty level in the most efficient way! See more

10.01.2022 WHY MOTIVATION IS NOT ENOUGH? We've all been through it: we watch a couple of motivational videos and we feel all pumped and ready to conquer the whole world, right? How long did it last for?... Let's take a stove burner as an example: motivation can be seen as the spark, however by itself it would not be enough! Gas is needed in order for the flame to burn What plays the "gas" role in everyday life? HABITS! The core strength of an athletic mindset can be found in habits and discipline, which is what wakes us up at 5am and let's us go through workouts/hours of studying/working on a laptop programming or editing photos. Find your own fuel, don't count on motivation! Actions create habits, not programming. Whatever your goal is, start going after it now, step by step!

10.01.2022 Interesting video about food and energy. Worth giving it a look!

09.01.2022 #dronevideo #dronestagram #dji #mavicpro #mavic #dronefootage #videography #australia #queensland #whiteheavenbeach #nofilter #beach #backpacking #blue #sand

09.01.2022 Last night in Melbs in perfect company @onur___buyuk @mrvkck @simonasergiphotography ... #friends #melbourne #federationsquare #australia #night #selfie

09.01.2022 3 EXERCISES TO DEVELOP QUADS Quadriceps are the main muscles when it comes to olympic lifting. As well, they are extensively used in movements such as jumps. HOW CAN I TRAIN THEM?... 1)HIGH BAR SQUAT=This particular squatting technique allows for greater quadriceps usage as the upper body stays more upright and it allows the ankle to dorsiflex at their maximum range, engaging quads. 2)NARROW STANCE SQUATS=This movement utlizes the quads ONLY! This exercise puts particular pressure on the knee joint, hence it would be ideal to use lower loads and increase volume or/and time-under-tension. PS: both these movements might require heels elevation (even more on the narrow stance!) 3)BULGARIAN SPLIT SQUATS=Unilateral work is extremely important, especially when dealing with muscle imbalances! In order to maximise the quadriceps engagement, keep upper body as upright as possible and emphazise ankle dorsiflexion. Let me know down in the comments if you want me to shoot a video on this topic

09.01.2022 Small raw unfiltered drone clip of Mission beach! #missionbeach #queensland #australia #beach #sea #blue #green #dronestagram #dji #mavicpro

09.01.2022 Airlie beach marina, unfiltered #nofilter #airliebeach #queensland #drone #dronestagram #photography #backpacking #australia #beach

08.01.2022 ARE ALL MUSCLES CREATED EQUAL? Yes, and no I mean, Yes the are, but everyday usage makes them different! Have you ever wondered why you can't grow you calves, or your back?... Different muscles have to be trained in different ways as the purpose they have is different. We use calves to walk ever day, hence we can't pretend to work them with light weight/high reps method because that's what they are adapted to. Instead, go for heavy weights/high reps and you'll see a difference! Same principles for your legs and back: they are used every single moment, to walk or just stabilize the spine. That means that a high lo as might be needed in order to achieve your goals! If you're interested in more training ideas or tips, DM me or comment below

08.01.2022 COMPOUND VS ISOLATION Too often we see young guys approaching the gym for the first time and focus in chest, biceps triceps using mainly machines, avoiding free weights and compound lifts. What is the difference between the twos? COMPOUND: multi-joints lifts (squats/deadlifts/bench etc), are the way to go if you're looking for strength gains or/and WEIGHTLOSS (YES! YOU READ IT RIGHT). The enormous amount of muscles fibres recruitment allows for a great energy expenditure whil...e performing these lifts, burning more calories than while performng isolation exercises. On top, studies have shown that heavy lifting has a positive effect on the hormones production, which help with losing weight and building muscle mass. ISOLATED: singular joints movements (bicep curls/leg extension, leg curls etc), effective for unilateral work and focusing certain muscle groups. As well, they can be used as rehab tools in specific situations. See more

08.01.2022 BACK SQUAT OR FRONT SQUAT? Which one should you focus on? If your goal is getting better at olympic lifting, go for Front Squats! They focus quadriceps work and require a higher ankle dorsiflexion capacity. As well, they need a strong upper back isometric contraction in order to keep elbows up and allow the bar to rest easily ... If your goal is general fitness, getting stronger, rehab or explosive power related to specific sport explosive power development, the Back Squat could be the best choice for you as it is easier to perform and doesn't require an enormous mobility both at the wrists and ankles level. As well, it is much easier to control! However, you can program both variations! Be aware of what your goal is, and program accordingly! #athleticmindset #squat #frontsquat #backsquat #techniquematters #deadlifting #powertraining #fitness #weightlifting #olympiclifting #mindset #mobilitytraining #crossfit

08.01.2022 KNEE DOMINANT VS HIPS DOMINANT "Squatting will develope your glutes"! Well, it depends...... What do you mean with squat? Many times I have seen online videos of fitness models putting " front squats" in their "glutes routine": debatable, at least. Every exercise can be performed in an enormous amount of variations affecting different muscles it kinetic patterns. Squats, for instance, can be hip or knee dominant. -HIP: greater usage of posterior chain muscles (glutes hammies), ideally allows for heavier loads to be lifted. -KNEE: greater usage of quads, best carry over to olympic lifting. (Looks better as well!) As well, KNEE dominant squats require a better ankle mobility (dorsiflexion) level to be performed correctly. Choose carefully what variation is the best for you to achieve your goal! If you're curious about other exercises and their variations, comment and I'll give my 2 cents about it

08.01.2022 3rd video up! <3

07.01.2022 It took a while but I finally got this sent to me! It has been an enormous honor to be part of one of @australianstrengthcoach 's seminars! Selfgrowth is the key and learning new skills is part of the process! (This guy is @thorbjornsson 's coach and one of masterminds of weightlifting as a training method! Go give him a follow as he shares some great content daily!) Dopo qualche tempo è finalmente arrivato! È stato un onore prender parte ad uno dei seminari di @austra...lianstrengthcoach ! La crescita personale deve essere l'obiettivo e il processo passa per l'apprendimento di nuove capacità. (Sebastian è il coach di @thorbjornsson e uno dei maggiori esponenti dell'allenamento con i pesi! Seguitelo se siete curiosi e vorreste imparare di più!) See more

07.01.2022 Only in Japan! Suzuki rgv 250 2strokes #suzuki #2stroke #rgv #250cc #oldschool @ Fushimi Inari-taisha

06.01.2022 The most beautiful beach in the world! Whiteheaven Beach (Hill Inlet) #hillinlet #whiteheavenbeach #whitsundays #beach #photography #backpacking #blue #queensland #australia #roadtrip @ Hill Inlet Whitsundays

06.01.2022 Kyoto in love! #kyoto #kyotojapan #love #couplegoals #relationshipgoals #travel #temple #asia #coupletravel #wanderlust @ Kyoto, Japan

05.01.2022 Unfiltered #whitsundays #whiteheavenbeach #queensland #travel #selfie #photography #beach #australia #relationshipgoals #sea #nofilter

05.01.2022 Many have been asking me where I ended up staying during the lockdown and what's next from now. Well, I'm here! A little town called "Chieri", close to Turin. I've spent 5 months here, and many more to come as we chose to settle down here. It's different from anything I'ge lived in the past 6 years and it is definitely going to be a challenge but we're up for it! ... I haven't posted anything in a long time, as you might have notice. This post defines the beginning of a new journey! #chieri #turin #italy #torino #aerialphotography #borgo #determinazione #crescitapersonale #selfgrowth #nuovoinizio

04.01.2022 TECHNIQUE VS STRENGTH There has always been a controversy between either way work on technique solely on work on strength. Can we take one of the twos out of the equation? Absolutely not!... Technique and strength are extremely related! Most of the times an individual is not able to put him/herself into a specific movement because of the lack of strength in certain muscles. Few examples: muscle ups, front squats and deadlift are movements that require specific muscles to be strong enough in order to perform the movements correctly. This happens even more of we look at sports that require explosive power such as shot put, javelin/hammer/discus throw, gymnastics, diving, even table tennis! I remember @klokovd talking about this in an interview with @bradleymartyn : he said that everytime they went for a heavy single during training, they would check the lifts and the technique in slowmotion. This way, they would've known what muscles to work on in order to balance their form! See more

04.01.2022 2nd day in Kyoto #kyoto #kyotojapan #bambooforest #travel #photography #nishikimarket @ Kyoto, Japan

03.01.2022 Kyoto #kyoto #kyotojapan #kyototravel #giondistrict #japan #travel #photography @ Gion District

03.01.2022 "WHAT IS CREATINE AND HOW DOES IT WORK?" There we go, knowledge for you! #supplements #creatine #supplementation #protein #musclebuilding #fitness #crossfit #weightlifting #progress #athleticmindset #personalgrowth

02.01.2022 Home! #rome #pomezia #home #welcomeback #familytime

02.01.2022 Thanks @p.t.pete for this image! Muscles can contract in different ways, generating different actions. CONCENTRIC... The muscles shortens up following the contraction, causing a change in the joint angle, too. (The "up" of a squat) ISOMETRIC No joint movement happens, extremely important contraction for certain muscles such as core ones and rotator cuffs as they are used to stabilize the body during certain movements. ECCENTRIC The muscle lenghtens up during this contraction with a difference in joint angle. Of course, all these 3 contractions are to be mastered and we should be able to control our body while performing all of them. However, not all contractions are the same! Different neurosignals sent from the brain to the muscle, are used to train specific carachteristics such as explosivity, balance etc... STAY TUNED FOR A VIDEO ABOUT 3 METHODS TO DEVELOP GREATER POWER OUTPUT

02.01.2022 WORKOUT PERCENTAGES These graphs show the priority of each training component of a standard workout. The first graph should be how you program yours, generally speaking. (Unless specific requirements!) If you're doing something like 2 or 3, consider planning your workouts in a different way ... #personaltrainer #strength #fitness #athleticmindset #mindset #training #trainingideas #crossfit #weightlifting #olympiclifting #powertraining #strengthtraining @ Melbourne, Victoria, Australia

02.01.2022 Japan at its best! This guy's girlfriend must be pretty happy #japan #videogames #music #fingerstyle #play #fast

02.01.2022 CALORIC DEFICIT ABOVE ALL! We often hear or read people saying that as long as you eat less calories than what your metabolic rate is, you'll lose weight. Calories in-calories out is ALL that matters. Well, maybe.... Of course you would lose weight, it's simple math. However, we have to consider the human factor behind diets! The main issue would be macro AND micro nutrients: eating 1800 calories of pure white sugar or McDonalds is not going to have the same effect of a balanced, wholefood based diet. Moreover, if the food we're consuming is high in simple sugars, we might end up being hungry most of the time as sugars get digested extremely easily and quickly compared to protein! Consider these post when considering the idea of starting a diet

01.01.2022 Low bar vs High bar squats: which one to use, why and how to perform it!

01.01.2022 Useful video if you're into crossfit/olympic lifting