Another one from the explosive category. Kneeling jump squats.... I started doing these during covid lockdown when my training options shrank to what I could do on a mat in my living room. Became a favourite and they've stayed in my program since. What's happening here? You're generating full-body power from a dead stop, with no ankle drive, no countermovement, no elastic rebound to help you. Just hip extension, glute drive, and an aggressive arm swing. Then you land in a squat and have to absorb the force immediately. It trains rate of force development from a disadvantaged starting position, which is a very different stimulus than a standard jump squat. Small disclaimer. This is an advanced move. Your knees need to tolerate deep kneeling, and your hips need to be strong enough to clear the ground cleanly. If you're new to this, don't start here. Work up through bodyweight squat jumps, then low box jumps, then broad jumps. Build the base first.show more

When I get the opportunity to work with a... hitter, inevitably the first thing to clean up is how they interact with the ground. Usually, when they land their lead foot, they’ve already begun to swing. I’ll ask them “I want you to do your stride, then when you land, stop” I then ask, while they hold their strike position: “could you do a squat from there?” It’s usually an obvious “no” I like to use this image and clip I made of Cal via Craig Hyatt ‘s timeline (his timeline is a treasure trove of video) Cal could easily do a squat or jump up in the air from here. Can you?show more

Here is a drill to help you learn what... it feels like to use the ground and start to sequence effectively. Notice how the club is setup in the video between my feet. Get to your back swing and jump favoring your lead foot left and laterally like I am. With that feeling step in and hit one. Not where you are pushing off from when you swing and try and get that into a feeling that makes sense to you. This is how power is created in the golf swing. This is also where physical limitations can show up.show more

Jump–Jump–Stick! One of my favorite plyometrics for pro athletes... is the Triple Broad Jump is a teaching tool disguised as a power test that transfers directly to the 40-yard dash. It trains athletes to push the turf back, project the hips, and repeat horizontal force with rhythm and posture - just like the first 10 yards of the 40. The 40 isn’t one big push; it’s repeated projections. If you can’t link power for three jumps, it’ll show up on the clock. Train power you can repeat. 💥show more

Thank you Bryan Johnson. Jefferson is amazing. I will... try to summarize the general dunk formula right now: 1. Height is a huge factor 2. Genetic jumping starting point 3. Age and injury history Then I would say 2 main things go missed: 1. Not being able to palm a ball is a huge barrier - not only to putting the ball through the rim, but holding back the JUMP INTENT itself. A small or foam ball (and even low rim if needed) can be a breakthrough to BECOMING A GOOD JUMPER. Getting well up over the rim is the first step and you can get better quality jumps without holding a ball. 2. A full squat. Think Wemby, 7+ feet tall, no chance genetically to be an Olympic weightlifter but then the top Olympic weightlifter of all time, pound for pound, is like 5’5” and no chance blocking Webmy’s dunk - and so FULL SQUAT tends to go missing! It gets overlooked. But I’ve seen NOTHING come close to how much it SUPPORTS dunk goal, because it strengthens legs AND KNEES. It’s almost like the worse you are at full squat, the more potential is waiting for you. For dunking, knee is NOT #1 power but knee PAIN is #1 BARRIER. Even in pro dunking you’ll now find the majority full squat. I personally coached many of them 8 years ago and it changed dunking, behind the scenes, forever. I’m not saying to work through pain. Here and on a weekly basis I post pain-free full squat strategy. 3. Similarly, seated calf machine goes underrated for extra Achilles support. So if we recap: Dunk is largely your starting point you can’t do anything about. But you can do a LOT with uninhibited jumping - that means neither ball nor knee pain or Achilles pain holding you back. Then, yes, any other power method is valid and can further boost! Doesn’t help that from 1970s to today, in many textbooks, “NO KNEE OVER TOES / NO FULL SQUAT” was forced on millions of students, despite no long-term research, which now shows that mistake.show more

Google just built Cowork and called it Agent. And... they added one thing Anthropic didn't. You set a goal. It browses the web, digs through your Gmail, checks your Calendar, pulls from Drive then executes the full task. Book a trip. Clear your inbox. Research a market. Done. No back and forth. But here's the part nobody's talking about: There's a toggle "Require a human review." You don't build that unless the plan is to eventually not require it. Google just told you where this ends. I share updates like these in my free AI community on WhatsApp. Join here 👇show more

A powerful hook doesn’t just come from arm strength,... it starts from the feet, transfers through the hips, and explodes through rotational power. 💥🥊 If you want to build maximum power, rotational velocity, and precision in your hooks, try adding these 3 key drills to your training split: ● Kettlebell Rotational Swings Purpose: Develops explosive core rotation and hip drive required to transfer ground force directly into your punch. Focus:Pivot your back foot and drive through your hips, keeping your core tight and under control. ● Heavy Aqua Bag Work Purpose: Builds impact resistance and allows you to practice transferring maximum power at the point of contact. Focus:Maintain a solid wrist position, stay balanced, and snap the shot through the bag instead of pushing it. ●Resistance Band Hook Rotations Purpose:Builds speed-strength and conditions the kinetic chain under constant tension. Focus: Keep the elbow at a 90-degree angle, engage your lat, and drive through the full rotational path against resistance. Pro Tip: Always prioritize form and hip alignment over heavy weight to protect your lower back and shoulders. ■Save this post & practice these in your next session!**show more

As for the heart, it bleeds.. As for the... mind, it is broken and as for the soul, it no longer desires anything🥺 My friends and loved ones, this is your friend Mo, and this is a new update.. My area was subjected to a barrage of airstrikes. They bombed a building about 150 meters away from me. I was taking care of my plants and cats. Suddenly, without any warning, a violent bombardment occurred. Hundreds of shrapnel fell around me. One of them was enough to kill me. The shrapnel, as you can see in the picture below, is small and sharp, and when it hits the ground, it is as hot as embers... I survived this time too.. The question is how many times do we have to survive.. Unfortunately, 12 victims fell in this raid. I saw the victims with my own eyes, but I did not see 12 bodies. I saw body parts. They were all torn to pieces due to the force of the explosion.😭😭.. When these explosions happened, the cats were around me and then they ran and started running like lightning. Damn this war. I don't understand what these little ones did wrong😢🥺😡😡 What I saw and what we are going through made me feel depressed... My body started to take revenge on me and it became clear... I no longer take care of myself, I don't sleep well, I don't get enough rest during the day, I don't take care of my health... I keep everything inside my heart and try to smile.. I'm back to what I was... long silence, avoiding talking, staying up all night when it's dark, and wanting to be alone... My dear friends, with the ongoing land, air, and sea bombardment, the crossings have been closed for two months. They are preventing food from entering Gaza. Famine is intensifying in Gaza. People are eating turtles and tree leaves... Even water supplies have been cut off to Gaza... Life here is hell: death, destruction, hunger, thirst, no food, no water, no medicine...and the prices are ridiculous.. What we used to buy for $10 we need $100 to buy it Forced evacuation orders continue to be issued from one area to another every day, increasing the suffering of the displaced.. My friends and loved ones, the interaction and support are no longer what they once were. My situation is at its worst since the beginning of the war. I have never experienced worse circumstances. Your support helps me endure this genocide.. I am so grateful to everyone who makes life better with their words, small actions, and unexpected initiatives. Thank you to those who make my days with your kindness. I love you all, my friends.show more

IF YOU SEE THIS POST, IT MEANS I'M LOOKING... FOR A GAME PROJECT TO JOIN Hi, I'm Nera, an art director leading a small game art team. We've recently finished our latest game project, and we're now looking for a new game to work on. Our team can help with the full art production of your game from characters, environments, objects, and animations to UI. We can also help shape the visual direction of your game from the ground up. You don't need to be an experienced developer or have a large team to make a game. If you have an idea you're passionate about, we'd love to hear about it. If you're working on a game and looking for an art team, feel free to DM me. 🥰🩷show more

Jumps should be a key element in any 50+... training regimen. Why? We lose power, balance, and quickness (and bone density) far faster than strength alone as we age. By 50, you’ve already lost a lot if you haven’t been training it. These jumps also help build bone density—1 in 3 women, and 1 in 5 men have osteoporosis. Many, many people need to be doing jumping variations. Try adding some complexity by slightly altering the jump's direction. I’m jumping forward and slightly to the right on the first one. These little changes challenge our neuromuscular system. I released a long post yesterday about neuromuscular training, which included ~8 videos of other exercises using my Enough, Better, and Optimal framework. Link to the article below.show more

Is strength important for speed development? Here’s my take... ⤵️⤵️ For context — this is me cleaning 295 lbs at 167 lbs body weight and I credit my abilities in the weight room largely for helping my collegiate career flourish the way it did However… We can’t lift at the expense of speed training and development What that means is when we enter the weight room we can’t do so with blinders on acting as if the only thing in the world that matters is that weight training session or improving your 1RM YES… you need force to move your body through space YES… that force needs to be high relative to your body weight BUT… you must be a skilled mover to apply said force in the right positions, at the right times, with the right vectors for it to mean anything While important to holistic athletic development, we’ve got to stop acting like strength is the ultimate differentiator in speed Lot of “weak” athletes will blow your doors off in sprints Lot of “strong” athletes get folded in speed & power sports Go into the weight room with the idea that you’re complementing your speed and athletic development… not superseding it If your legs are so beaten and broken down from lifting heavy you can’t train for 2-3 days without excessive risk, you’re doing it all wrong. Just some perspective from someone who once pursued 1RMs to no end while my track times stagnated… and then was enlightened by world class coaches who lifted within the context of my sport to take me from a college tryout to D1 All American What’re your thoughts? Let’s discuss in the comments!show more

David Dobrik’s advice if you’re feeling stuck right now... “Time’s gonna move on regardless and you could be in a crazy different spot in a year from right now” “All you have to do is start and you’re gonna be at the end of the year no matter what” “It’s up to you whether you want it to be a good year or just the same as it was before”show more

LEG EXTENSIONS BEFORE SQUATS Here’s why: If you do... your set(s) of Hack Squats BEFORE you do your set(s) of Leg Extensions, you will see a pretty large decline in your output on Leg Extensions….it might be something like 20-25% less than what you could do fresh On the contrary, if you do your set(s) of Leg Extensions BEFORE you do your set(s) of Hack Squats, you will NOT see nearly as large a decline in Hack Squat performance comparatively….the decline in Hack Squat performance may only be 5-10% less than what you could do fresh This is mostly due to the resistance profile/overall demands of each exercise and it’s the main reason I often program Leg Extensions before any sort of Squat pattern on Lower days in my training plans A subtle but GOATED fatigue management play! (Btw…you can easily verify this for yourself by A/B testing it)show more

The thing I help hitters with the most.. (1... good way to train it👇🏼) They start on time but never actually get loaded to GO. They think they’re ready. They’re not. So they start earlier next time. Same problem. —— This is a conversation I have with almost every hitter. When is the right time for you? - Based on your load style - Based on how long your load takes - Based on the pitcher’s velo, windup, or slide step —— If that’s you, try a “loaded at release” type load. Bobby Witt. Judge. Get your hip and elbow loaded early. Then stride with it ready to fire. “The pitcher is up there for 20 seconds telling you to get ready. Shame on you if you’re not ready to swing.” ____ If I have you in the cage, what I’ll do is have you get into a no stride position, get ready to swing and I stand there for 1-4 seconds… Holding my hand out over the plate ready to snap my fingers. When I snap, you swing. Do that 4-5x. You get the quickness, readiness feeling. Then we go back to stride with moving ball and you’re trying to time up that same GO move with the ball With your foot up in the air and the GO will make the foot go down. Not foot down then swing. That typically kills quickness. This works 95% of the time I’d say! —— > Send this to a hitter who needs it > Save it for when you need it.show more

Eyewitness states: Can someone please tell me what it... was I saw out in my field last night? I live in Roseville, CA and there are numerous weird things I see. Orbs that move in a fluid like way in the sky. This entity that was hovering in the sky and then flew at lightning speed and disappeared into the ground? I thought it was an owl at first but it looked too big to be an owl and nothing came back up from the ground. I watched for a good 5 minutes after this video. I thought it could have been a spider on the bridge I was standing on but I searched all over with my flash and there was not a single spider or bug it could have been on the bridge or the ground. My area is close to numerous power plants and this seems to be a hot spot for activity. I am also a witch so I believe I am perceived to be an open channel to these things and they reveal themselves to me. I would love your thoughts. Thank youshow more

Hip mobility isn’t just about stretching the hip flexors.... Your hips need to rotate, flex, extend and move side-to-side while the pelvis and trunk stay controlled. This sequence uses different positions to explore those ranges, then challenges you to control them rather than simply forcing a deeper stretch. 1/8 — Half-kneeling hip mobility This half-kneeling movement looks simple, but the useful part is how you move the pelvis over the hip while keeping the trunk relatively controlled. It can explore hip extension and side-to-side movement without needing a large range. The goal isn’t to push the pelvis as far forward as possible. Think about creating movement at the hip rather than compensating through the lower back. If you feel the lumbar spine doing most of the work, reduce the range.show more

You don't need arm days to build big arms.... Pure heresy in the bro-science scriptures, I know. But 30 sets, six different angles and a conga line of finishers won't build them. That just buries the muscle in fatigue and damage faster than it can repair. Arms are small. They already take a beating from every row, chin and press you do. Pile an arm marathon on top and you sail straight past stimulation into the swamp, where the body is too busy patching torn tissue to build anything new. Here is the entire programme. One biceps exercise. One triceps exercise. Two heavy sets each. Twice a week. Lift heavy enough that the weight does the talking, then stop before fatigue muscles in. Give the arm one hard, clean reason to grow and leave it alone to get on with it. Four working sets a week, per arm. Watch them grow.show more

I don't appear in a little box on YouTube... videos because there's no reason. I'm here to expose the Bad Actors (and then I'll leave) But people here have ZERO trust and think I posted a fake profile This is the video that my twitter profile was taken from a few months backshow more

First of all you strap to bench “106kg” which... I don’t even need for 140kg, so from the look of things we can tell who the “lil boy” is Second, there is no aspect of fitness you are better than me at, Be it lifting, running, calisthenics, and educating etc You lot seem to have this weird mentality that sh*tting on people’s work and mocking their form makes you look like the better and smarter one, all for what? getting clients?, you do fitness to fill your pockets(that’s if you have people dumb enough to trust you as a trainer with your chaotic training methods) , I do fitness to shine light on the industry and create opportunities for people who want to enter the industry(I have videos to back my claim) You are not worth the back and forth “PAUL BLISS” cos clearly if it wasn’t for me no one would have paused to see who that is, buh I just had to use this opportunity to make somethings clear, if you want to be a fitness influencer face your front and do your work, and if you must, correct people in a respectful way and not try to make them look stupid. Learn from blaakbaki weightlossmessiah iJosh🃏 etc Cos you clearly need some training “lil boy” I go finish the rest for video inside give you Sia. Oh and before I forget, I am one of the best in this industry, and there is nothing you can do about it. Peace ✌️show more

people don’t buy into what you do but into... why you do it. your story is actually your most competitive advantage. the most successful creators in this space have stopped trying to be a database of information and started being a human with a perspective. 🤍 try starting to share the beliefs behind the work. you might be able to create a community rather than just a following. 🫶🏼 comment ‘STRATEGY’ if you’re ready to stop being a commodity and start being a category of one. ✨ #fitnesscoach #influencertips #brandstorytelling #authenticity #socialmediagrowthshow more