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Strongman training for general basketball conditioning to increase explosive power and endurance. Farmers walk Explosive sled pull Prowler push Battle rope Media timeout interval 4 minutes of work per station, 2 minutes rest #basketballtraining #strengthandconditioning

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David Ventress

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66,212 Aufrufe • vor 1 Jahr •via X (Twitter)

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Fitness Level test in men 40 years and above: •SPEED: Run 1 KM in 5 - 6 minutes • ENDURANCE: 10 burpees without rest • STAMINA: 15 push-ups without rest • POWER: Dead Lifting 80% of your body weight • HEART STAMINA: Walk 5Km without rest • LUNG STAMINA: 4 -7 - 8 breathing exercises 30 - 40 years •SPEED: Run 1 KM in 4 minutes • ENDURANCE: 20 burpees without rest • STAMINA: 20 push-ups without rest • POWER: Dead Lifting 100% of your body weight • HEART STAMINA: Walk 10 km without rest • LUNG STAMINA: 4 - 10 - 12 breathing exercises Below 30 years •SPEED: Run 1 KM in 3 minutes • ENDURANCE: 30 burpees without rest • STAMINA: 30 push-ups without rest • POWER: Dead Lifting 120% of your body weight • HEART STAMINA: Walk 15 km without rest • LUNG STAMINA: 4 - 12 - 14 breathing exercises If you can't achieve these thresholds, then your fitness level is below optimum. Fix yourself. #BetterTogether
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Fitness Level test in men 40 years and above: •SPEED: Run 1 KM in 5 - 6 minutes • ENDURANCE: 10 burpees without rest • STAMINA: 15 push-ups without rest • POWER: Dead Lifting 80% of your body weight • HEART STAMINA: Walk 5Km without rest • LUNG STAMINA: 4 -7 - 8 breathing exercises 30 - 40 years •SPEED: Run 1 KM in 4 minutes • ENDURANCE: 20 burpees without rest • STAMINA: 20 push-ups without rest • POWER: Dead Lifting 100% of your body weight • HEART STAMINA: Walk 10 km without rest • LUNG STAMINA: 4 - 10 - 12 breathing exercises Below 30 years •SPEED: Run 1 KM in 3 minutes • ENDURANCE: 30 burpees without rest • STAMINA: 30 push-ups without rest • POWER: Dead Lifting 120% of your body weight • HEART STAMINA: Walk 15 km without rest • LUNG STAMINA: 4 - 12 - 14 breathing exercises If you can't achieve these thresholds, then your fitness level is below optimum. Fix yourself. #BetterTogether

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Rhonda Patrick's 2025 Strength Training, Cardio, & Sauna Routine 1) 3x/week CrossFit-style training • 1 hour long • The first half of these sessions focuses on strength training (squats, deadlifts, pull-ups, ring rows, cleans, or some combination) • The second half focuses on aerobic HIIT work (biking, rowing, sprinting, or jumping rope) in combination with push-ups, squats, or deadlifts at lighter weights for more reps 2) 2x/week zone 2 run 3) Sauna sessions, often post-workout • 175 ºF for 20 minutes • 3-4/week 4) Occasional Tabata sessions on a Peloton, often for a quick cognitive boost

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Which is the best exercise modality for reducing resting Blood Pressure (BP)? Isometric exercise training is the most effective mode to reduce resting BP. A recent network meta-analysis of randomised controlled trials (RCTs) by Edwards and colleagues concluded that: Isometric resistance training (IRT) was the most effective modality in reducing BP, with mean reductions of −8.2 mm Hg for systolic and −4.0 mm Hg for diastolic BP, followed by Dynamic resistance training (DRT −4.6/–3.0 mm Hg), Concurrent exercise training (–6.0/–2.5 mm Hg), Aerobic exercise training (AET −4.5/–2.5 mm Hg) and High-intensity interval training (HIIT –4.1/–2.5 mm Hg). Wall sit is the best 8 minutes of isometric exercises, three times a week can result in significant reduction in blood pressure. Maintain the "sit or squat" pose for two minutes, then take a 2-minute break, then again sit for 2 minutes, followed by a 2-minute break. Continue until you have completed a total of 8 minutes of wall sit. Do "wall-sit" on three days a week for maximum benefits (on BP reduction). (It is important to note that one should continue other exercises as per the guidelines or recommendations.) Reference: (Disclaimer: This is a general advice. Please consult your physician for the best advice for individual cases of hypertension.)
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Which is the best exercise modality for reducing resting Blood Pressure (BP)? Isometric exercise training is the most effective mode to reduce resting BP. A recent network meta-analysis of randomised controlled trials (RCTs) by Edwards and colleagues concluded that: Isometric resistance training (IRT) was the most effective modality in reducing BP, with mean reductions of −8.2 mm Hg for systolic and −4.0 mm Hg for diastolic BP, followed by Dynamic resistance training (DRT −4.6/–3.0 mm Hg), Concurrent exercise training (–6.0/–2.5 mm Hg), Aerobic exercise training (AET −4.5/–2.5 mm Hg) and High-intensity interval training (HIIT –4.1/–2.5 mm Hg). Wall sit is the best 8 minutes of isometric exercises, three times a week can result in significant reduction in blood pressure. Maintain the "sit or squat" pose for two minutes, then take a 2-minute break, then again sit for 2 minutes, followed by a 2-minute break. Continue until you have completed a total of 8 minutes of wall sit. Do "wall-sit" on three days a week for maximum benefits (on BP reduction). (It is important to note that one should continue other exercises as per the guidelines or recommendations.) Reference: (Disclaimer: This is a general advice. Please consult your physician for the best advice for individual cases of hypertension.)

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Alex Karp gives us his training routine. He trains like a cross-country skier: "To be a skier, you need substantial VO2 max and strength per unit of weight. I do three days a week of threshold running, two days of strength, one of endurance strength." "I just started doing dead hangs four months ago. I hit 4 minutes and 36 seconds." For perspective, the second-best mountain climber in Norway is at 4:22.

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Wall-Sit (or wall Squat) is one of the most effective exercises for lowering Blood Pressure (BP) ➡️Though all forms of exercises lower the BP, isometric exercises such as wall sit and planks are the best (overall) to lower the systolic and diastolic BP. ➡️The reductions in blood pressure after aerobic exercise training amounted to 4.49/ 2.53 mmHg; 4.55/3.04 mm Hg after dynamic resistance training; 6.04/2.54 mmHg after combined training; 4.08/2.50 mmHg after HIIT; and 8.24/4 mmHg after isometric exercise training. ✅Wall squats (isometric) and running (aerobic) were the most effective individual exercises for reducing systolic blood pressure (90.5%) and diastolic blood pressure (91%), respectively, with isometric exercise, overall, the most effective for reducing both blood pressure elements. You can start wall sit with 15-20 seconds duration and gradually increase to two minutes. Ideally you should do 4 sets of wall sits (2-minutes wall sits with two minutes rest in between sets); three times a week (on alternate days) for optimum benefits on blood pressure. Reference:

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Short rest periods exist to make training feel harder, not to make it more effective. Problem: Resting 60-90 seconds keeps your heart rate elevated, makes you sweaty, creates a burning sensation, feels like you're "working hard." None of this stimulates muscle growth. Your muscles respond to mechanical tension, not cardiovascular fatigue. Short rest periods reduce the weight you can use on subsequent sets, compromise form, and limit your ability to reach mechanical failure in the target muscle. You're training your conditioning while sacrificing the actual growth stimulus. Solution: Rest 3-5 minutes between sets. Recover sufficiently to generate maximum force output. Lift the heaviest weight possible for your target reps. Take the set close to mechanical failure with proper technique. This is hypertrophy training, not cardio. The goal is mechanical tension, not elevated heart rate. If you're resting 60 seconds and breathing heavily, you're doing conditioning work disguised as strength training. Rest properly. Lift properly. Grow.

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Let me remind you that Chanyeol, when he was doing his military service, wasn't just an ordinary soldier; he was part of the special forces warrior unit of the army; 🫡❤️‍🔥 Q: Were you a Special Warrior? Cy: That’s right. I enlisted when they were holding the Special Warrior test, so I decided to challenge myself and earn the title. It was my first time taking the test, and they evaluated me on physical strength, first aid knowledge, CBR training (Chemical, Biological, and Radiological), shooting, and mental endurance. I managed to pass all of them and officially became a Special Warrior. And that means: •72 push-ups in 2 minutes •86 sit-ups in 2 minutes •Running 3 km in 10 minutes •18 shots straight to the heart of the target •A 5 km military run •Carrying 15 kg of gear daily •Leg tuck, pull-ups, daily hand-to-hand combat Park Chanyeol, you’re my hero.😭❤️‍🔥 #CHANYEOL #찬열 #チャニョル #灿烈

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Spring Ball - ME day - 28-32 minutes All main lifts = 2 WU sets, 3 sets of 3 to work up to ME *3 Paired plyometric on working sets - 2 reps BIGS 1A.) Dead Zercher Safety Bar squat 1B.) Kneeling Jump 2A.) 3 Board BP 2B.) Scissor PU #3 was used for all groups 3A.) Clean Hi-Pull from floor 3B.) Banded 4 way Neck MIDS 1A.) Front Squat 1B.) Lateral Box Jump 2A.) Low Incline 2B.) Scissor depth landing PU SKILL 1A.) Safety Bar SS 1B.) Depth Jump to box 2A.) Swiss Bar BP 2B.) Box PU #strength #maxeffortmethod #maxeffort #strengthandconditioning #strengthtraining #strengthcoach #footballtraining #football #plyometricstraining #athlete #contrasttraining #inseasontraining
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Spring Ball - ME day - 28-32 minutes All main lifts = 2 WU sets, 3 sets of 3 to work up to ME *3 Paired plyometric on working sets - 2 reps BIGS 1A.) Dead Zercher Safety Bar squat 1B.) Kneeling Jump 2A.) 3 Board BP 2B.) Scissor PU #3 was used for all groups 3A.) Clean Hi-Pull from floor 3B.) Banded 4 way Neck MIDS 1A.) Front Squat 1B.) Lateral Box Jump 2A.) Low Incline 2B.) Scissor depth landing PU SKILL 1A.) Safety Bar SS 1B.) Depth Jump to box 2A.) Swiss Bar BP 2B.) Box PU #strength #maxeffortmethod #maxeffort #strengthandconditioning #strengthtraining #strengthcoach #footballtraining #football #plyometricstraining #athlete #contrasttraining #inseasontraining

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One of the biggest mistakes I made in my 20s and 30s? Treating warm-ups like they didn’t matter. I thought, “If I’m not lifting yet, I’m wasting time.” That mindset cost me. At 49, I look at training completely differently. Because the goal isn’t just getting through today’s workout. The goal is being able to train hard for YEARS without constantly getting hurt. Because injuries not only cost you progress, they mess with your mind. That’s why warm-ups matter. Especially after 40. You need to prepare your muscles, joints, tendons, and nervous system for explosive movement and heavy loading. And static stretching isn’t the answer. That’s why I prefer active mobility + athletic prep work like this: • Hip Flexor Stretch - 10 reps/side • Adductor Rock - 10 reps/side • Hamstring Stretch - 10 reps/side • World’s Greatest Stretch - 10 reps/side Then: • Jump Rope - 1–2 minutes • Lateral Bounds - 1–2 sets of 5 reps/side • Box Jumps - 1–2 sets of 5 reps This combination helps: • Improve mobility • Build athleticism • Reduce injury risk • Prime your nervous system • Help you feel faster & more explosive Most guys over 40 don’t need to stop training hard. They just need smarter preparation and better programming. That’s the difference. Are you a high-performing man over 40 who wants to build a body that stays athletic, powerful, and resilient? DM me “STRONG” and let's talk.

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🔥In a SUIT?! Might as well…🤷🏾‍♂️ We train in it, so we can fight in it! This was fun! We held the 10 year anniversary of Iron Addicts Gym in Long Beach, CA and had 4 competitions - Dead hang for 2 minutes, Squat for 5 minutes, max reps on bench and push ups on-command. Funny thing is, as an owner I wasn’t supposed to do anything but facilitate for the competitors but you know I couldn’t help it …. Suit and all I had to get it in🔥…. Honestly surprised that my suit didn’t rip….. Really lol… Come get your membership at Iron Addicts gym and work on your health journey✊🏿🔥🧠 . . Intellectual Power Peace . . . #RizzaIslam #IronAddicts #CtFletcher #ISYMFS #Gym #Fitness #gymtime #gymmotivation #Health

Rizza Islam official

50,944 Aufrufe • vor 11 Monaten

How and why do I use the sauna as an endurance athlete? There's some compelling evidence that using post-exercise sauna can enhance improvements in aerobic fitness, plasma volume, and exercise performance in the heat and in temperate conditions. I use it 2-3x per week after my run (or strength training session) for 20-30 minutes. The closer to the end of exercise the better. Oh - it also just feels good for the brain and body. I chatted about my protocol with Dr. Rhonda Patrick on her latest episode where we distill training and nutrition advice from previous experts she's hosted on her podcast. YouTube link in the next post.
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How and why do I use the sauna as an endurance athlete? There's some compelling evidence that using post-exercise sauna can enhance improvements in aerobic fitness, plasma volume, and exercise performance in the heat and in temperate conditions. I use it 2-3x per week after my run (or strength training session) for 20-30 minutes. The closer to the end of exercise the better. Oh - it also just feels good for the brain and body. I chatted about my protocol with Dr. Rhonda Patrick on her latest episode where we distill training and nutrition advice from previous experts she's hosted on her podcast. YouTube link in the next post.

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18,310 Aufrufe • vor 1 Jahr

BECAUSE ROADS BELONG TO VIPS 👍🏽 Uppal Ring Road traffic was halted today morning for full 15 minutes because Telangana Deputy Chief Minister Bhatti Vikramarka’s convoy was passing. All this during peak school & work time!!! Just after coming to power there were a number of PR stories pushed across platforms about how this is Prajaa Palana (People’s Governance) and how even the CM instructed police to not stop general public for his convoy! The PR stories vanished pretty quickly, because social media was active enough to bust all myths! Anyway! In a quick 30 minutes drive around #Hyderabad at any time of the day you are sure to be struck on the road in some VIP movement or the other! #VIPCulture #ArroganceOfPower #Telangana #TrafficNightmare #HyderabadTraffic
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BECAUSE ROADS BELONG TO VIPS 👍🏽 Uppal Ring Road traffic was halted today morning for full 15 minutes because Telangana Deputy Chief Minister Bhatti Vikramarka’s convoy was passing. All this during peak school & work time!!! Just after coming to power there were a number of PR stories pushed across platforms about how this is Prajaa Palana (People’s Governance) and how even the CM instructed police to not stop general public for his convoy! The PR stories vanished pretty quickly, because social media was active enough to bust all myths! Anyway! In a quick 30 minutes drive around #Hyderabad at any time of the day you are sure to be struck on the road in some VIP movement or the other! #VIPCulture #ArroganceOfPower #Telangana #TrafficNightmare #HyderabadTraffic

Revathi

28,333 Aufrufe • vor 7 Monaten

5 Exercises for More Speed 1. Hill Sprints: Help you run in the correct form of acceleration and improve force application with each foot strike. 2. Flying Sprints: Teaches athletes to go faster and maintain maximal speed for a longer duration. 3. Heavy Sled Drags: Allow you to learn and practice acceleration mechanics at slower speeds. 4. Dynamic Skips: Improve knee drive, arm drive, posture, ground contact time, and rhythm - many factors that contribute to fast and explosive athletes. 5. Max-Effort Sprints with Complete Recovery: To run fast you need to do just that, run fast. Sprint intensity should be 95%+ on each sprint if you’re trying to get faster. Additionally, you need to be recovering fully following each sprint! Rest 60 sec. every 10 yards covered.
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5 Exercises for More Speed 1. Hill Sprints: Help you run in the correct form of acceleration and improve force application with each foot strike. 2. Flying Sprints: Teaches athletes to go faster and maintain maximal speed for a longer duration. 3. Heavy Sled Drags: Allow you to learn and practice acceleration mechanics at slower speeds. 4. Dynamic Skips: Improve knee drive, arm drive, posture, ground contact time, and rhythm - many factors that contribute to fast and explosive athletes. 5. Max-Effort Sprints with Complete Recovery: To run fast you need to do just that, run fast. Sprint intensity should be 95%+ on each sprint if you’re trying to get faster. Additionally, you need to be recovering fully following each sprint! Rest 60 sec. every 10 yards covered.

Alex Simone

558,110 Aufrufe • vor 2 Jahren

SWIPE AND SAVE FOR YOUR NEXT UPPER BODY DAY ‼️ This is a focus on back and chest but first we warm up with kicking the bag and imagining it’s nothingyahoo Set and rep ranges at the bottom arm platted row 2.Dumbbell flat chest press arm platted pull down 4.Tricep pulley push down Set and rep ranges: -Warm up: 20 reps -Work up to a 10 rep max (increase the weight each set until you can only do 10 reps) -Drop set back down to 20 reps with no rest from your 10 rep max. Set & rep range should look like: 20,15,10,15,20
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SWIPE AND SAVE FOR YOUR NEXT UPPER BODY DAY ‼️ This is a focus on back and chest but first we warm up with kicking the bag and imagining it’s nothingyahoo Set and rep ranges at the bottom arm platted row 2.Dumbbell flat chest press arm platted pull down 4.Tricep pulley push down Set and rep ranges: -Warm up: 20 reps -Work up to a 10 rep max (increase the weight each set until you can only do 10 reps) -Drop set back down to 20 reps with no rest from your 10 rep max. Set & rep range should look like: 20,15,10,15,20

PrincessFromBabylon

45,999 Aufrufe • vor 1 Jahr

5 Exercises to Lower Your 60-Yard Dash ⏰ 1. Hill Sprints Hill sprints will help you run in the correct form of acceleration and improve force application with each foot strike. 2. Flying Sprints Great drill for developing max-velocity with athletes. This drill teaches athlete to go faster and maintain maximal speed for a longer duration. 3. Heavy Sled Drags Heavy sled drags allow you to learn and practice acceleration mechanics at slower speeds. To perform this exercise properly you need to posses a good forward body lean, and maintain a positive shin angle. 4. Dynamic Skips Skips are one of the BEST ways to improve knee drive, dynamic ankle stability, arm drive, posture, ground contact time, and rhythm - many factors that contribute to fast and explosive athletes. 5. Max-Effort Sprints with Complete Recovery To run fast you need to do just that, run fast. Sprint intensity should be 95%+ on each sprint if you’re trying to get faster. Additionally, you need to be recovering fully following each sprint! Rest 60 sec. every 10 yards covered.
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5 Exercises to Lower Your 60-Yard Dash ⏰ 1. Hill Sprints Hill sprints will help you run in the correct form of acceleration and improve force application with each foot strike. 2. Flying Sprints Great drill for developing max-velocity with athletes. This drill teaches athlete to go faster and maintain maximal speed for a longer duration. 3. Heavy Sled Drags Heavy sled drags allow you to learn and practice acceleration mechanics at slower speeds. To perform this exercise properly you need to posses a good forward body lean, and maintain a positive shin angle. 4. Dynamic Skips Skips are one of the BEST ways to improve knee drive, dynamic ankle stability, arm drive, posture, ground contact time, and rhythm - many factors that contribute to fast and explosive athletes. 5. Max-Effort Sprints with Complete Recovery To run fast you need to do just that, run fast. Sprint intensity should be 95%+ on each sprint if you’re trying to get faster. Additionally, you need to be recovering fully following each sprint! Rest 60 sec. every 10 yards covered.

Alex Simone

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