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r3volutionperformance

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25.01.2022 This does sound a bit like those guys who just do sports-specific stuff, but it’s not. All I am saying is that once you get strong enough on two feet, get strong on one, or when one foot is slightly sideways and 35cm behind the other, and pushing sideways from a slightly wide stance, etc. #workout #performance #grind #nike #adidas #gym #homegym #strength #power #speed #hardwork #learning #legday #booty #motivation #verticaljump #vert #mobility #explosiveness #inspirational #motivationalquotes #quote

16.01.2022 Elite athletes often do well despite what they do, not because of it. Just because LeBron squats in an ultra wide stance with eye goggling levels of lumbar extension/lordosis, or James Harden uses ladders, doesn’t mean you should. Those things aren’t what make these guys great. Just find 1-3 exercises that train a specific movement or specific set of muscles you want to train, that you feel comfortable enough doing, then do it until you’re pretty damn strong. Case closed

14.01.2022 New blog post on how the gym is a scalable environment for everyone. Link is in my bio, check it out and let me know if you have any thoughts or feedback :)

12.01.2022 One thing I’ve picked up the last 6ish weeks from consuming a lot of content from @angusbradley92 is looking at improvements for non-strength sport athletes outside the scope of just an exercise. For example, you could put 20kg on your back squat, and you probably got stronger, but how much of that improvement can you attribute to strength, and how much to just technical improvement at back squatting. Conversely, if your numbers go up in front squat, back squat, zercher squ...at and front foot elevated split squat (say you do them all 2x each total within a 4 week block), you can pretty safely say you got stronger, as you’ve increased lower body strength through a variety of loading patterns, with pretty minimal exposure to each one. In light of that, I’ve just been programming a quality (for example, lower body quad, 3-4 sets of 3-6 reps), and just picking what I felt like doing on the day. Today I did heel elevated zercher’s for 3x6. Across the board, all my numbers are going up, my movement skill library is expanding, and most importantly, I’m loving training. If none of that made much sense to you, think of it like this. The more technical an exercise, the hardest it probably is to tell if you’ve gotten better at the quality that comes from that exercise (for example- back squat for lower body strength),or you’ve just gotten better at specifically back squatting. Compare that to something like a dumbbell bicep curl, where it’s pretty damn hard to screw up, and usually requires 0-2 cues. If you curl more over time, your bicep has most likely gotten stronger, as there isn’t much room for technical improvement with the technique of a bicep curl. I suppose the biggest takeaway here is not to look at things in too much rigidity. Microdosing variability and more variable periodisation are a great way to keep training fresh and interesting, and keep results coming, whilst still ultimately training the same qualities. See more

12.01.2022 A little moderate intensity series of box jumps I developed for @d_rookie96 this morning. With a return to basketball fast approaching, our focus here is on working on jumping and landing in some different planes of motion, to reload him for the chaos that happens on the court. We used a low box as I didn’t want too much intensity on his jumps as he eases back into it (you could use a low box and instruct the athlete to jump maximally as well, as this would lead to more eccentric load than a higher box, but I instructed Dave to jump at 60-70%). We completed this series 2x, with about 2 minutes rest between sets. Small amount, great rewards > minimal effective dose to a T

07.01.2022 MANAGING LOAD TOO MUCH: - Overuse injuries. - Overtraining.... - Chronic fatigue. - Compromised menstrual cycles (female) TOO LITTLE: - Loss of training results - Increased injury risk due to lower level of preparation. - Lack of ability to handle what was previously a normal workload. Long story short, whether it’s in season, off-season, or even if you’re injured, try and always keep a floor, and a ceiling on your load! See more