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Start ‘em young continued… 🇱🇻🇱🇻 We tend to keep our rep ranges low-mid range & complete a larger number of sets to accumulate high quality volume through range, particularly with the major strength movements. 14,15,16 yrs old working through some squat variations ⬇️⬇️⬇️

Ian Jones

1,777 subscribers

222,002 次观看 • 3 年前 •via X (Twitter)

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11 条评论

Nigel Maguire 的头像

Nigel Maguire3 年前

@GaaBishopstown @SetantaCollege They wonder then why there’s so many kids with knee problems !

Naveen Sankar S 的头像

Naveen Sankar S1 年前

Taking a 10-week break from resistance training? 🏋️‍♂️ No problem! A study shows strength returns quickly thanks to ‘muscle memory.’ Learn more at 💪 #FitnessScience #MuscleMemory #StrengthTraining #HealthTips #Fitness

Cyril McGrath performance & rehab 的头像

Cyril McGrath performance & rehab3 年前

@GaaBishopstown @SetantaCollege Brilliant work, Ian

Cian 的头像

Cian3 年前

@GaaBishopstown @SetantaCollege Couldn’t agree more on that line of thinking 👏🏻

Nate Adams 的头像

Nate Adams3 年前

@GaaBishopstown @SetantaCollege Great stuff Coach! Lads look dialed in

Mike Chatman 的头像

Mike Chatman3 年前

@GaaBishopstown @SetantaCollege How many sets do you normally do and will u have decreased rest periods?

Ian Jones 的头像

Ian Jones3 年前

@GaaBishopstown @SetantaCollege The famous answer of it depends.. Session shown is a 9 set progression of 3 reps on an 18 minute turnaround post practice, paired with chin up. Generally looking for 9 ‘work’ reps. Volume moves and tempo adjusts pending where we are at.

Neil Harris 的头像

Neil Harris3 年前

@GaaBishopstown @SetantaCollege This is excellent Ian!!

Ryan Scully 的头像

Ryan Scully3 年前

@GaaBishopstown @SetantaCollege Great to see!! 👏

Kevin Markle 的头像

Kevin Markle3 年前

@GaaBishopstown @SetantaCollege Squats paired with Chin-ups!!! Legendary combo

John Campbell 的头像

John Campbell3 年前

@GaaBishopstown @SetantaCollege Being picky, a lot of heals off the ground at full depth. Consider wider stances & concentrate on keeping that chest up. #NiceWork #KeepLifting

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During a meeting with President Guy Parmelin upon arriving in Geneva, I thanked Switzerland for all the support it has provided and, in particular, for its readiness to help in bringing peace closer. I informed Mr. President about Russia’s continued attacks and our needs to strengthen air defense. I spoke about the situation on the frontline and Ukraine’s long-range sanctions. Our mid-range strikes and deep strikes are quite rightly forcing Russia to feel the consequences of the war it unleashed. And we discussed which sanctions measures by our partners can also force Russia to the negotiating table. We also spoke about cooperation in the energy sector. Switzerland helped us get through this winter, and we are counting on continued support. Thank you, Switzerland!

During a meeting with President Guy Parmelin upon arriving in Geneva, I thanked Switzerland for all the support it has provided and, in particular, for its readiness to help in bringing peace closer. I informed Mr. President about Russia’s continued attacks and our needs to strengthen air defense. I spoke about the situation on the frontline and Ukraine’s long-range sanctions. Our mid-range strikes and deep strikes are quite rightly forcing Russia to feel the consequences of the war it unleashed. And we discussed which sanctions measures by our partners can also force Russia to the negotiating table. We also spoke about cooperation in the energy sector. Switzerland helped us get through this winter, and we are counting on continued support. Thank you, Switzerland!

Volodymyr Zelenskyy / Володимир Зеленський

171,371 次观看 • 2 个月前

Today, Ukraine’s new Government, headed by Sergii Koretskyi, began its work. His strength lies specifically in his work at state-owned energy companies. He came to Ukrnafta and changed the company’s processes after oligarchic control. Thanks to Sergii, Ukrnafta began truly working for our state. Naftogaz made it through a difficult winter, and despite all the Russian strikes, Ukraine remained supplied with gas. It is essential to be fully prepared for the next winter. Of course, we are investing as much as possible in Ukraine’s long-range capabilities and in our mid-range strikes to make it as difficult as possible for Russia to expand its offensive against Ukraine and drag out this war. But whatever the scenario, Ukraine must be fully prepared to protect lives and its people and ensure that we make it through the winter. This is the main shared Ukrainian task for the new Government. There will also be changes in our work with partners – agreements should be implemented faster.

Today, Ukraine’s new Government, headed by Sergii Koretskyi, began its work. His strength lies specifically in his work at state-owned energy companies. He came to Ukrnafta and changed the company’s processes after oligarchic control. Thanks to Sergii, Ukrnafta began truly working for our state. Naftogaz made it through a difficult winter, and despite all the Russian strikes, Ukraine remained supplied with gas. It is essential to be fully prepared for the next winter. Of course, we are investing as much as possible in Ukraine’s long-range capabilities and in our mid-range strikes to make it as difficult as possible for Russia to expand its offensive against Ukraine and drag out this war. But whatever the scenario, Ukraine must be fully prepared to protect lives and its people and ensure that we make it through the winter. This is the main shared Ukrainian task for the new Government. There will also be changes in our work with partners – agreements should be implemented faster.

Volodymyr Zelenskyy / Володимир Зеленський

311,499 次观看 • 1 个月前

BREAKING: Utah Public Safety Commissioner Beau Mason just gave a major update on the hunt for Charlie Kirk’s assassin. Commissioner Beau Mason says they already have a lot of intel...and more is coming in. They know what this MONSTER looks like. They’re coming. “At 11:52 A.M., the subject arrived on campus, shortly away from campus. We have tracked his movements onto the campus through the stairwells, up to the roof, across the roof, to a shooting location.” “After the shooting, we were able to track his movements as he moved to the other side of the building, jumped off of the building and fled off of the campus and into a neighborhood.” “Our investigators have worked through those neighborhoods, contacting anybody they can with doorbell cameras, witnesses and have thoroughly worked through those communities trying to identify any leads.” “We do have good video footage of this individual.” “We are not going to release that at this time. We are working through some technologies and some ways to identify this individual.”

BREAKING: Utah Public Safety Commissioner Beau Mason just gave a major update on the hunt for Charlie Kirk’s assassin. Commissioner Beau Mason says they already have a lot of intel...and more is coming in. They know what this MONSTER looks like. They’re coming. “At 11:52 A.M., the subject arrived on campus, shortly away from campus. We have tracked his movements onto the campus through the stairwells, up to the roof, across the roof, to a shooting location.” “After the shooting, we were able to track his movements as he moved to the other side of the building, jumped off of the building and fled off of the campus and into a neighborhood.” “Our investigators have worked through those neighborhoods, contacting anybody they can with doorbell cameras, witnesses and have thoroughly worked through those communities trying to identify any leads.” “We do have good video footage of this individual.” “We are not going to release that at this time. We are working through some technologies and some ways to identify this individual.”

The Vigilant Fox 🦊

1,593,612 次观看 • 11 个月前

Texas OC/OL Coach Kyle Flood - Fit & Reach Drill (Outside Zone) "As we evaluated our outside zone play this year, we would capture our targets but we didn't finish on our targets." "If you're trying to teach a young player how to finish a reach block, this is really how you want to do it." - Back side knee down the middle of the DEF body - BS hand is the catch hand (Low) - PS hand is high - Press through play side number - If you feel your PS hand start to turn your body, release your PS hand Kyle Flood 2024 THSCA Clinic = 50% Off Complete List of THSCA Clinics 50% Off Kyle Flood Run Game Bundle = 43% Off

Texas OC/OL Coach Kyle Flood - Fit & Reach Drill (Outside Zone) "As we evaluated our outside zone play this year, we would capture our targets but we didn't finish on our targets." "If you're trying to teach a young player how to finish a reach block, this is really how you want to do it." - Back side knee down the middle of the DEF body - BS hand is the catch hand (Low) - PS hand is high - Press through play side number - If you feel your PS hand start to turn your body, release your PS hand Kyle Flood 2024 THSCA Clinic = 50% Off Complete List of THSCA Clinics 50% Off Kyle Flood Run Game Bundle = 43% Off

James Light

29,376 次观看 • 1 年前

Texas OC/OL Coach Kyle Flood - Fit & Reach Drill (Outside Zone) "As we evaluated our outside zone play this year, we would capture our targets but we didn't finish on our targets." "If you're trying to teach a young player how to finish a reach block, this is really how you want to do it." - Back side knee down the middle of the DEF body - BS hand is the catch hand (Low) - PS hand is high - Press through play side number - If you feel your PS hand start to turn your body, release your PS hand

Texas OC/OL Coach Kyle Flood - Fit & Reach Drill (Outside Zone) "As we evaluated our outside zone play this year, we would capture our targets but we didn't finish on our targets." "If you're trying to teach a young player how to finish a reach block, this is really how you want to do it." - Back side knee down the middle of the DEF body - BS hand is the catch hand (Low) - PS hand is high - Press through play side number - If you feel your PS hand start to turn your body, release your PS hand

James Light

17,460 次观看 • 1 年前

👀 CURIOSITY: Did you know that Baritones reach higher notes than Tenors? When Baritones change registers, the vocal extension in the “vocal fold edge/thin edge” (thinner, elongated vocal folds) is higher pitched than Tenors. Baritones change registers and are able to achieve much more volume and projection and ascend higher than Tenors. Have you ever noticed Kim Taehyung's ability to transition from low to mid-range to high-range, alternating registers, resources, and vocal dynamics? Technically, what allows Taehyung to explore these vocal possibilities is his vocal range and tessitura. He's what we call a “BARITENOR.” A baritenor is a male voice type that combines characteristics of both a baritone and a tenor, possessing a vocal tessitura that transitions between the lower register of a baritone and the higher register of a tenor, but with a timbre that is generally darker, heavier, and fuller than that of a typical tenor. It is not an official, rigid vocal classification like tenor, baritone, or bass, but rather a hybrid subtype used in vocal pedagogy and musical theater. The term describes voices that have the typical color and weight of a baritone but can also reach high tenor notes with consistency and projection. In other words, it is a voice that transitions between the two ranges (baritone ↔ tenor), adapting to the repertoires of both, but which also presents the strength and range of both vocal categories.

👀 CURIOSITY: Did you know that Baritones reach higher notes than Tenors? When Baritones change registers, the vocal extension in the “vocal fold edge/thin edge” (thinner, elongated vocal folds) is higher pitched than Tenors. Baritones change registers and are able to achieve much more volume and projection and ascend higher than Tenors. Have you ever noticed Kim Taehyung's ability to transition from low to mid-range to high-range, alternating registers, resources, and vocal dynamics? Technically, what allows Taehyung to explore these vocal possibilities is his vocal range and tessitura. He's what we call a “BARITENOR.” A baritenor is a male voice type that combines characteristics of both a baritone and a tenor, possessing a vocal tessitura that transitions between the lower register of a baritone and the higher register of a tenor, but with a timbre that is generally darker, heavier, and fuller than that of a typical tenor. It is not an official, rigid vocal classification like tenor, baritone, or bass, but rather a hybrid subtype used in vocal pedagogy and musical theater. The term describes voices that have the typical color and weight of a baritone but can also reach high tenor notes with consistency and projection. In other words, it is a voice that transitions between the two ranges (baritone ↔ tenor), adapting to the repertoires of both, but which also presents the strength and range of both vocal categories.

Music Map ⓥ

25,726 次观看 • 10 个月前

How I currently leg press to maximize hypertrophy 🤓 1. No quarter or half repping with tons of weight with your feet high up like a BITCH 2. Choose a weight you can take through a comfortable but reasonably deep range of motion 3. Move feet low enough to have deep but comfortable dorsiflexion (toe stretch to shin) 4. Execute a range of motion that stretches the quads but keeps the tension on them through the entire rep, for me this is when I feel light pressure between my calves and hamstring (I could technically let the weight squish me to such a point that my own hamstring and body are removing tension at the bottom 5. Lay hands on knees for a totally useless safety blanket (ok half serious I do think perceived stability neurologically increases large motor unit recruitment regardless of or in tangent with actual stability but this is just a working theory I have 6. Embrace pain feel sadge For Rep schemes personally I think (after warming up) a heavy first working set 5-10 reps 1-2 reps shy of failure to maximize large motor unit recruitment followed by 1-3 lighter sets within 1-3 reps of failure of 12-15 reps works best because lighter sets following a heavy first set seems to offset the fall-off in strength for the second set due to contrast overcompensation of the muscles (think about how after a heavy set the next set FEELS lighter and often you can take the second set FURTHER) it’s almost like having 2 first sets!

How I currently leg press to maximize hypertrophy 🤓 1. No quarter or half repping with tons of weight with your feet high up like a BITCH 2. Choose a weight you can take through a comfortable but reasonably deep range of motion 3. Move feet low enough to have deep but comfortable dorsiflexion (toe stretch to shin) 4. Execute a range of motion that stretches the quads but keeps the tension on them through the entire rep, for me this is when I feel light pressure between my calves and hamstring (I could technically let the weight squish me to such a point that my own hamstring and body are removing tension at the bottom 5. Lay hands on knees for a totally useless safety blanket (ok half serious I do think perceived stability neurologically increases large motor unit recruitment regardless of or in tangent with actual stability but this is just a working theory I have 6. Embrace pain feel sadge For Rep schemes personally I think (after warming up) a heavy first working set 5-10 reps 1-2 reps shy of failure to maximize large motor unit recruitment followed by 1-3 lighter sets within 1-3 reps of failure of 12-15 reps works best because lighter sets following a heavy first set seems to offset the fall-off in strength for the second set due to contrast overcompensation of the muscles (think about how after a heavy set the next set FEELS lighter and often you can take the second set FURTHER) it’s almost like having 2 first sets!

Hench D. Kunt🥛

24,198 次观看 • 1 年前

The day began with a briefing from the Commander-in-Chief on the current situation and challenges. The Donetsk directions require significant reinforcement, particularly through weapons from our partners. More firepower and technology mean better protection for our warriors and greater destruction of Russia’s offensive potential. We’re working with partners and working hard on our own production. Ukraine’s defense industry is growing, and soon there will be more of our long-range capabilities. Yesterday, a new $725 million U.S. weapons package was announced, which included air defense missiles, artillery, and equipment to stabilize our positions. Deliveries are accelerating, and this is exactly what we need. I’m grateful for this assistance and to everyone helping make Ukraine stronger.

The day began with a briefing from the Commander-in-Chief on the current situation and challenges. The Donetsk directions require significant reinforcement, particularly through weapons from our partners. More firepower and technology mean better protection for our warriors and greater destruction of Russia’s offensive potential. We’re working with partners and working hard on our own production. Ukraine’s defense industry is growing, and soon there will be more of our long-range capabilities. Yesterday, a new $725 million U.S. weapons package was announced, which included air defense missiles, artillery, and equipment to stabilize our positions. Deliveries are accelerating, and this is exactly what we need. I’m grateful for this assistance and to everyone helping make Ukraine stronger.

Volodymyr Zelenskyy / Володимир Зеленський

223,846 次观看 • 1 年前

I was very happy to see how enthusiastic people were about the first hand review, so here's another one. I'm using some screenshots from vision to show where I made the right play or made a mistake. This isn't a 1 to 1 solution to this exact spot, because vision has a limited number of positions so the results a merely indicative not final. A like on this post is much appreciated. We wake up with KK84ds in the big blind vs a button open. We push quite a bit of equity here vs his opening range so we elect a 3-bet. The flop comes K42r and here we have our first serious decision. Our entire 3-bet range does okay on this board, so we want to both bet our strong hands and add in quite a few bluffs. For that reason KKxx should bet here at a healthy frequency, but also blocking the 4 makes this one of the few candidates that we want to consider playing slow (screenshot 1). We check and our opponent bets, we want him to continue bluffing with air and protect our calling range, so most of the time we are calling here (screenshot 2). The turn brings a queen with our flush draw and we check, which is our first mistake. The queen is benefitial for our range (we 3-bet a lot of high cards) and the air portion of my range is gone, while he still has some air in his stabbing range. Since we have a sizeable equity advantage now, we should start betting with a lot of value and start adding in some bluffs (screenshot 3). After checking our opponent bets 50% pot and here we have yet another interesting spot. In a vacuum betting here makes a lot of money, but we want to consider all the hands that we are playing in this spot. This hand is so strong that it doesn't need that much protection and we still want our opponent to keep his air in the hand. We also want to protect our calling range here (screenshot 4). The river brings in the flush and yet another tough decision for us. We block a decent part of the board, so I still give my opponent credit for not having anything. Most if the flushes that will call my bet here, will also bet themselves when checked to. That's why I decided to check here. I was very happy with how I played this hand, but still made a crucial mistake on the turn. Even at higher stakes, people are constantly screwing up if you compare their strategy to a solver output. Knowing what the solver would do in every spot is impossible. What is possible though, is understanding the broader concepts. Understanding why the solver bets here on the turn is information that you can extrapolate in any situation that is somewhat similar. That's why is it so valuable. Hopefully you enjoyed this breakdown as much as you did with the last one. A like on this post is much appreciated. Stay tuned!

I was very happy to see how enthusiastic people were about the first hand review, so here's another one. I'm using some screenshots from vision to show where I made the right play or made a mistake. This isn't a 1 to 1 solution to this exact spot, because vision has a limited number of positions so the results a merely indicative not final. A like on this post is much appreciated. We wake up with KK84ds in the big blind vs a button open. We push quite a bit of equity here vs his opening range so we elect a 3-bet. The flop comes K42r and here we have our first serious decision. Our entire 3-bet range does okay on this board, so we want to both bet our strong hands and add in quite a few bluffs. For that reason KKxx should bet here at a healthy frequency, but also blocking the 4 makes this one of the few candidates that we want to consider playing slow (screenshot 1). We check and our opponent bets, we want him to continue bluffing with air and protect our calling range, so most of the time we are calling here (screenshot 2). The turn brings a queen with our flush draw and we check, which is our first mistake. The queen is benefitial for our range (we 3-bet a lot of high cards) and the air portion of my range is gone, while he still has some air in his stabbing range. Since we have a sizeable equity advantage now, we should start betting with a lot of value and start adding in some bluffs (screenshot 3). After checking our opponent bets 50% pot and here we have yet another interesting spot. In a vacuum betting here makes a lot of money, but we want to consider all the hands that we are playing in this spot. This hand is so strong that it doesn't need that much protection and we still want our opponent to keep his air in the hand. We also want to protect our calling range here (screenshot 4). The river brings in the flush and yet another tough decision for us. We block a decent part of the board, so I still give my opponent credit for not having anything. Most if the flushes that will call my bet here, will also bet themselves when checked to. That's why I decided to check here. I was very happy with how I played this hand, but still made a crucial mistake on the turn. Even at higher stakes, people are constantly screwing up if you compare their strategy to a solver output. Knowing what the solver would do in every spot is impossible. What is possible though, is understanding the broader concepts. Understanding why the solver bets here on the turn is information that you can extrapolate in any situation that is somewhat similar. That's why is it so valuable. Hopefully you enjoyed this breakdown as much as you did with the last one. A like on this post is much appreciated. Stay tuned!

Venividi1993

93,143 次观看 • 2 年前

How do we train speed before a game in-season? Come through it with us! Firstly, we try to keep this to about 30-35 minutes. In and out. 1-2 sets of everything. High outputs, not crazy volume. Prep work, some loaded & max effort acceleration, output & fast driven jumps. 1. Extensive pogo to broad jump 2. Extensive SL pogo to SL broad jump 3. Intensive pogo to broad jump 4. Intensive SL pogo to SL broad jump 5. Loaded sled acceleration 6. Medicine ball sprint start 7. Lateral half kneeling sprint start 8. Medicine ball scoop throw 9. DB vertical jump 10. Depth jump to broad jump 11. Drop jump to vertical jump

How do we train speed before a game in-season? Come through it with us! Firstly, we try to keep this to about 30-35 minutes. In and out. 1-2 sets of everything. High outputs, not crazy volume. Prep work, some loaded & max effort acceleration, output & fast driven jumps. 1. Extensive pogo to broad jump 2. Extensive SL pogo to SL broad jump 3. Intensive pogo to broad jump 4. Intensive SL pogo to SL broad jump 5. Loaded sled acceleration 6. Medicine ball sprint start 7. Lateral half kneeling sprint start 8. Medicine ball scoop throw 9. DB vertical jump 10. Depth jump to broad jump 11. Drop jump to vertical jump

Gerry DeFilippo

38,919 次观看 • 1 年前

Example of a true working set... You’re probably doing way more sets than you need Trust me ⁠ Back in high school and college, I would lift 7 days a week, doing anywhere from 30 to 50 sets per day I used to think those 30-50 sets were the key to growth, but over time, I realized that most of those weren’t true working sets ⁠ Here’s the thing... If you can do 4 sets of 8 reps with the same weight each set, you’re probably not pushing yourself hard enough A true working set should leave you near failure within the target rep range ⁠ For example, let’s say your plan calls for 2 sets of 6-8 reps After a few warm up sets, you try 135 lbs and hit 8 reps, but you know you could have done 6 more That’s still a warm up set since you’re not reaching failure in the 6-8 rep range You’d then go up to 145 lbs and aim to fail around 6-8 reps If 145 still feels too light, that’s another warm up set You keep going up in weight until you find the load that challenges you to fail within that 6-8 range If you don’t have a spotter, leaving one or two reps in the tank is okay ⁠ This is where true muscle growth happens, by pushing close to your limit Sleep and diet is actually where muscle growth occurs but you never push yourself hard enough in the gym and give your body a reason to grow, hypertrophy will never happen The gym is just the stimulus to give the muscle a reason to grow We then get bigger through sleep and diet ⁠ Back to the working sets... For example, in the video, I hit 540 lbs for 8 reps on this hack squat Looking back, I feel I had one or two reps left, but it’s a solid starting point and it was a new PR for me at the time The next week, I would aim for 540 for 9-10 reps or bump up the weight to 545-550 and try to hit 8 reps aka progressive overload ⁠ I typically keep my quad and hamstring workouts separate and do only about 4-7 sets per muscle group, but each set is intense, and I’m struggling by the last few reps on each set ⁠ Give this approach a shot, and I promise you won’t need nearly as many sets as you think

Example of a true working set... You’re probably doing way more sets than you need Trust me ⁠ Back in high school and college, I would lift 7 days a week, doing anywhere from 30 to 50 sets per day I used to think those 30-50 sets were the key to growth, but over time, I realized that most of those weren’t true working sets ⁠ Here’s the thing... If you can do 4 sets of 8 reps with the same weight each set, you’re probably not pushing yourself hard enough A true working set should leave you near failure within the target rep range ⁠ For example, let’s say your plan calls for 2 sets of 6-8 reps After a few warm up sets, you try 135 lbs and hit 8 reps, but you know you could have done 6 more That’s still a warm up set since you’re not reaching failure in the 6-8 rep range You’d then go up to 145 lbs and aim to fail around 6-8 reps If 145 still feels too light, that’s another warm up set You keep going up in weight until you find the load that challenges you to fail within that 6-8 range If you don’t have a spotter, leaving one or two reps in the tank is okay ⁠ This is where true muscle growth happens, by pushing close to your limit Sleep and diet is actually where muscle growth occurs but you never push yourself hard enough in the gym and give your body a reason to grow, hypertrophy will never happen The gym is just the stimulus to give the muscle a reason to grow We then get bigger through sleep and diet ⁠ Back to the working sets... For example, in the video, I hit 540 lbs for 8 reps on this hack squat Looking back, I feel I had one or two reps left, but it’s a solid starting point and it was a new PR for me at the time The next week, I would aim for 540 for 9-10 reps or bump up the weight to 545-550 and try to hit 8 reps aka progressive overload ⁠ I typically keep my quad and hamstring workouts separate and do only about 4-7 sets per muscle group, but each set is intense, and I’m struggling by the last few reps on each set ⁠ Give this approach a shot, and I promise you won’t need nearly as many sets as you think

Bailey Schober | Men’s Fitness & Nutrition Coach

23,353 次观看 • 6 个月前

Cable Zercher Slant Board Squat This is a very cool exercise I have started doing with the following beneficial mechanics: - Slant Board (Heels Elevated): The incline shifts your center of gravity forward, allowing for greater knee flexion, a deeper squat for those with limited mobility and a more upright torso. This puts an extreme emphasis on the quadriceps, particularly the vastus medialis (VMO) or teardrop muscle. - Zercher Position: Holding the load in the crooks of your elbows forces your upper back and core to work harder to prevent the weight from pulling your torso forward. This is a very natural force pattern that has great carryover to real life applications. - Safety/Stability: The cable acts as a guide, making it easier to maintain your balance on the slant board while focusing entirely on the muscle contraction, good for those who want to push the legs with a bit more “safety” than a free weight squat. Unlike a barbell where the tension changes through the range of motion (getting "easier" at the top), the cable provides constant mechanical tension throughout the entire squat. It is an exceptional movement for building teardrop quad definition and improving knee stability, as well as core bracing. I like to do it 6 or so sets, high volume repetitions - pyramiding up from low weight to high with minimal rest times - focusing on achieving the most brutal lactic acid build up that I can in the legs, done at the start of a workout. Even though the weight isn’t hugely high on the cable machine, it still packs a massive punch. Try it out! Wearing Sol Dept. 100% cotton sol shorts and drinking Aurum ancient mineral salts in my water

Cable Zercher Slant Board Squat This is a very cool exercise I have started doing with the following beneficial mechanics: - Slant Board (Heels Elevated): The incline shifts your center of gravity forward, allowing for greater knee flexion, a deeper squat for those with limited mobility and a more upright torso. This puts an extreme emphasis on the quadriceps, particularly the vastus medialis (VMO) or teardrop muscle. - Zercher Position: Holding the load in the crooks of your elbows forces your upper back and core to work harder to prevent the weight from pulling your torso forward. This is a very natural force pattern that has great carryover to real life applications. - Safety/Stability: The cable acts as a guide, making it easier to maintain your balance on the slant board while focusing entirely on the muscle contraction, good for those who want to push the legs with a bit more “safety” than a free weight squat. Unlike a barbell where the tension changes through the range of motion (getting "easier" at the top), the cable provides constant mechanical tension throughout the entire squat. It is an exceptional movement for building teardrop quad definition and improving knee stability, as well as core bracing. I like to do it 6 or so sets, high volume repetitions - pyramiding up from low weight to high with minimal rest times - focusing on achieving the most brutal lactic acid build up that I can in the legs, done at the start of a workout. Even though the weight isn’t hugely high on the cable machine, it still packs a massive punch. Try it out! Wearing Sol Dept. 100% cotton sol shorts and drinking Aurum ancient mineral salts in my water

⚡️🌞 Sol Brah 🌞🐬

67,763 次观看 • 7 个月前

People always ask me how I’m so good at pull ups given I’m 280+ pounds. My simple answer is bc I started treating them and training them just like my barbell strength exercises. Here are 3 variations to improve muscle density and strength The key IMO got real density should start at training muscles at end range. There are 3 approaches that I use and that I program for others. First, you’ll see a traditional rep. The important thing is the rep is using full range of motion. The traditional rep allows me to utilize the stretch shortening cycle to improve my elastic strength. Next, you’ll see me using Deadhang Pull Ups. Think of this like a paused rep on bench or squat. You are eliminating the stretch shortening cycle and improving rate of force development WHILE your feet are suspended and the lats are fully loaded and have tension. This is a key distinction from the 3rd approach Power Pull Up. This is the same idea the I use on the Power Row, or some may be more familiar with the Pendlay Row. The difference you will see is I’m standing on a pad. This allows me to pause at the bottom BUT my lats are lengthened but UNLOADED. There’s no weight or tension when I start and initiate my pull up. You’ll even see I remove my fingers completely got each rep Using the all together in an intelligent program that organizes stress and variation appropriately is the key to maxing your pull up potential.

People always ask me how I’m so good at pull ups given I’m 280+ pounds. My simple answer is bc I started treating them and training them just like my barbell strength exercises. Here are 3 variations to improve muscle density and strength The key IMO got real density should start at training muscles at end range. There are 3 approaches that I use and that I program for others. First, you’ll see a traditional rep. The important thing is the rep is using full range of motion. The traditional rep allows me to utilize the stretch shortening cycle to improve my elastic strength. Next, you’ll see me using Deadhang Pull Ups. Think of this like a paused rep on bench or squat. You are eliminating the stretch shortening cycle and improving rate of force development WHILE your feet are suspended and the lats are fully loaded and have tension. This is a key distinction from the 3rd approach Power Pull Up. This is the same idea the I use on the Power Row, or some may be more familiar with the Pendlay Row. The difference you will see is I’m standing on a pad. This allows me to pause at the bottom BUT my lats are lengthened but UNLOADED. There’s no weight or tension when I start and initiate my pull up. You’ll even see I remove my fingers completely got each rep Using the all together in an intelligent program that organizes stress and variation appropriately is the key to maxing your pull up potential.

Official Strength Debates

91,696 次观看 • 4 个月前

Full Pre-Throwing Band Routine 💪 There are many ways to execute the arm-specific part of your warm-up. While bands are not mandatory (medballs, arm circles, indian clubs, shoulder tubes, etc. also work), if you're going to do them, take a logical approach to the routine. The goal here is not strengthening, and you shouldn't be creating fatigue. Overloaded arm care movements do have their place and can be done post-throw or worked into your weekly lifting routine. The main goals for this band routine are: 1. Drive blood flow from scaps to fingertips 2. Improved motor control/muscle activation through a full range of motion We can break this down into a few areas: 1. Fingers/wrist/forearm Both the flexor-pronator muscles that help offload torque from the UCL, as well as the extensors and supinator that help with deceleration. 2. Elbow Both the biceps and triceps, which serve deceleration and stabilization functions, respectively. 3. Scap Driving range of motion, control, and stimulating both the accelerators (pec, lat), decelerators (low/mid trap, rhomboids), and scapular stabilizers (serratus). 4. Shoulder Control and range through ER/IR, stimulating both subscap and posterior cuff while maintaining joint positioning. Check out our YouTube for a step-by-step walkthrough of the routine, along with the most common mistakes ~90% of pitchers make when executing a band routine.

Full Pre-Throwing Band Routine 💪 There are many ways to execute the arm-specific part of your warm-up. While bands are not mandatory (medballs, arm circles, indian clubs, shoulder tubes, etc. also work), if you're going to do them, take a logical approach to the routine. The goal here is not strengthening, and you shouldn't be creating fatigue. Overloaded arm care movements do have their place and can be done post-throw or worked into your weekly lifting routine. The main goals for this band routine are: 1. Drive blood flow from scaps to fingertips 2. Improved motor control/muscle activation through a full range of motion We can break this down into a few areas: 1. Fingers/wrist/forearm Both the flexor-pronator muscles that help offload torque from the UCL, as well as the extensors and supinator that help with deceleration. 2. Elbow Both the biceps and triceps, which serve deceleration and stabilization functions, respectively. 3. Scap Driving range of motion, control, and stimulating both the accelerators (pec, lat), decelerators (low/mid trap, rhomboids), and scapular stabilizers (serratus). 4. Shoulder Control and range through ER/IR, stimulating both subscap and posterior cuff while maintaining joint positioning. Check out our YouTube for a step-by-step walkthrough of the routine, along with the most common mistakes ~90% of pitchers make when executing a band routine.

Ben Brewster

16,892 次观看 • 2 个月前

Romanian Deadlift cues/tips ⬇️ 1) Keep chest up and imagine you’re trying to push your arse towards the wall behind you. 2) It’s all in the hips (Imagine hands are full as you try to close the door behind you with your arse) 3) Control your eccentric enough so you enter the “lengthened” range of your hamstrings/glutes in control…don’t just drop into it. 4) Use loads that’s appropriate to do the above…don’t turn this into a partial conventional deadlift. 5) You’ll need straps at some point as your posterior chain strength will far outpace your grip strength. A movement that takes time/practice for everyone in my experience.

Romanian Deadlift cues/tips ⬇️ 1) Keep chest up and imagine you’re trying to push your arse towards the wall behind you. 2) It’s all in the hips (Imagine hands are full as you try to close the door behind you with your arse) 3) Control your eccentric enough so you enter the “lengthened” range of your hamstrings/glutes in control…don’t just drop into it. 4) Use loads that’s appropriate to do the above…don’t turn this into a partial conventional deadlift. 5) You’ll need straps at some point as your posterior chain strength will far outpace your grip strength. A movement that takes time/practice for everyone in my experience.

Francis Melia

30,062 次观看 • 7 个月前

HONEY I'M HOMEEEE!!!! Major props to my players for powering through all the drama this tier. No need to dwell on who was right or wrong. As the GM of this guild, it's my duty to ensure we're on the right track and that we don't lose 7 players mid-tier. I made some mistakes, as every leader does, but here's the bottom line: 20+ players stuck around and completed a tier that would've broken apart 99% of guilds with just half our issues. That's my main motivation to keep pushing forward. The show must go on! #honolulurising

HONEY I'M HOMEEEE!!!! Major props to my players for powering through all the drama this tier. No need to dwell on who was right or wrong. As the GM of this guild, it's my duty to ensure we're on the right track and that we don't lose 7 players mid-tier. I made some mistakes, as every leader does, but here's the bottom line: 20+ players stuck around and completed a tier that would've broken apart 99% of guilds with just half our issues. That's my main motivation to keep pushing forward. The show must go on! #honolulurising

Honolulu

33,681 次观看 • 2 年前

We are closely monitoring and preparing for strong winds, low relative humidity and very dry conditions, resulting in high wildfire risk, forecast to start in western Colorado on Wednesday, April 22, beginning in the morning with peak winds expected in the afternoon, and along the northern Front Range on Thursday, April 23. Most of western Colorado is experiencing Extreme to Exceptional drought due to the record warm and dry winter. To reduce the risk of wildfire and support public safety, we are evaluating the need for a potential Public Safety Power Shutoff (PSPS) for some customers in western Colorado beginning the morning of Wednesday, April 22. High winds also heighten the risk of damage to our power lines and may cause outages. We encourage you to prepare for potential outages now, especially if you use medical equipment that requires electricity. To learn more about the evolving situation, visit

We are closely monitoring and preparing for strong winds, low relative humidity and very dry conditions, resulting in high wildfire risk, forecast to start in western Colorado on Wednesday, April 22, beginning in the morning with peak winds expected in the afternoon, and along the northern Front Range on Thursday, April 23. Most of western Colorado is experiencing Extreme to Exceptional drought due to the record warm and dry winter. To reduce the risk of wildfire and support public safety, we are evaluating the need for a potential Public Safety Power Shutoff (PSPS) for some customers in western Colorado beginning the morning of Wednesday, April 22. High winds also heighten the risk of damage to our power lines and may cause outages. We encourage you to prepare for potential outages now, especially if you use medical equipment that requires electricity. To learn more about the evolving situation, visit

Xcel Energy Colorado

20,889 次观看 • 4 个月前

You can trick your body to lift more than you normally can Because of this, I do it every session on my personal training, which I’ve shared through my Super Set program. It’s called Post Action Potentiation (PAP) and it’s a temporary state where your muscles and nervous system are activated and operated in a heightened state It’s all about ramping up to reach this state and I use 3 steps to get there. Stage 1: bodybuilding exercises, low effort and longer durations. Think bicep curls, reverse flys sets of 12-20. Perfect for the first exercise/set scheme of the day. But it’s not enough to get to that true state of potentiation. We need more. Stage 2: You’ve got some blood flowing, you’re warm up and starting your primary exercise of the day like bench press. Your warm up sets are ramping up with low to moderate weight paired with high effort. This starts really recruiting those bigger stronger type II motor units. Remember you don’t need the reps near failure to recruit type II motor units, you just need effort. Stage 2 is great but we can go even deeper Stage 3: These are the working sets. You are pairing heavier weight with high effort. The magic is doing it without taking on fatigue. My programming and coaching notes guide you. Each set sets you up for the next, allowing you to end on a max set of some kind. Then every exercise and set after that you’re able to lift more than normal. You’ve reached this state of potentiation and you ride the wave down Super Sets uses 2 more secondary strength exercises followed by single joint bodybuilding exercises. We squeeze the juice completely The training split for Super Sets is one muscle group per day, you can run it 4-7 times per week.

You can trick your body to lift more than you normally can Because of this, I do it every session on my personal training, which I’ve shared through my Super Set program. It’s called Post Action Potentiation (PAP) and it’s a temporary state where your muscles and nervous system are activated and operated in a heightened state It’s all about ramping up to reach this state and I use 3 steps to get there. Stage 1: bodybuilding exercises, low effort and longer durations. Think bicep curls, reverse flys sets of 12-20. Perfect for the first exercise/set scheme of the day. But it’s not enough to get to that true state of potentiation. We need more. Stage 2: You’ve got some blood flowing, you’re warm up and starting your primary exercise of the day like bench press. Your warm up sets are ramping up with low to moderate weight paired with high effort. This starts really recruiting those bigger stronger type II motor units. Remember you don’t need the reps near failure to recruit type II motor units, you just need effort. Stage 2 is great but we can go even deeper Stage 3: These are the working sets. You are pairing heavier weight with high effort. The magic is doing it without taking on fatigue. My programming and coaching notes guide you. Each set sets you up for the next, allowing you to end on a max set of some kind. Then every exercise and set after that you’re able to lift more than normal. You’ve reached this state of potentiation and you ride the wave down Super Sets uses 2 more secondary strength exercises followed by single joint bodybuilding exercises. We squeeze the juice completely The training split for Super Sets is one muscle group per day, you can run it 4-7 times per week.

Official Strength Debates

10,798 次观看 • 2 个月前

⚡️Iran’s Foreign Ministry Spokesperson Esmaeil Baqaei: 🔹 We reached understandings on a number of issues, but on two to three major points, there were differences in views, which ultimately prevented an agreement. 🔹This round was the longest set of negotiations we’ve had with the Americans in the past year, lasting around 24 to 25 hours. 🔹 The talks began yesterday morning through indirect discussions and message exchanges between the two sides, mediated by Pakistan, and continued without interruption. 🔹 Discussions went on through the night, covering a range of topics, including items in Iran’s 10-point plan as well as points raised by the other side. 🔹 These negotiations took place after 40 days of imposed war and were conducted in an atmosphere of mistrust and suspicion; naturally, we should not have expected to reach an agreement in a single session. No one had such an expectation. 🔹 Another point was the complexity of the issues and conditions. Some new issues, like the Strait of Hormuz, were added to the negotiations, each with its own complexities. 🔹 While some areas saw progress, differences on two to three key issues ultimately blocked a final agreement. 🎥 Video: IRIB. Translated by Drop Site News

⚡️Iran’s Foreign Ministry Spokesperson Esmaeil Baqaei: 🔹 We reached understandings on a number of issues, but on two to three major points, there were differences in views, which ultimately prevented an agreement. 🔹This round was the longest set of negotiations we’ve had with the Americans in the past year, lasting around 24 to 25 hours. 🔹 The talks began yesterday morning through indirect discussions and message exchanges between the two sides, mediated by Pakistan, and continued without interruption. 🔹 Discussions went on through the night, covering a range of topics, including items in Iran’s 10-point plan as well as points raised by the other side. 🔹 These negotiations took place after 40 days of imposed war and were conducted in an atmosphere of mistrust and suspicion; naturally, we should not have expected to reach an agreement in a single session. No one had such an expectation. 🔹 Another point was the complexity of the issues and conditions. Some new issues, like the Strait of Hormuz, were added to the negotiations, each with its own complexities. 🔹 While some areas saw progress, differences on two to three key issues ultimately blocked a final agreement. 🎥 Video: IRIB. Translated by Drop Site News

Drop Site

62,233 次观看 • 4 个月前