Pogo Jumps are a form of plyometric that predominantly stems from the ankle and knee that requires very minimal knee bend. This minimal bend forces the tendons to store and release elastic energy very rapidly, essentially requiring a high level of stiffness. - - - - - #workout #training #pogojumps #plyometrics #fitness #athlete #jump #instagram #hashtag #football #soccer
🟨SESIÓN TR1🟨 #10 Hoy os traemos una sesión full body con una gran carga de trabajo de potencia, pliométrico y de ejecuciones rápidas 1. Pogo jumps 2. Peso muerto excéntrico + salto vertical máximo 3. Plyo push ups 4. Zancada búlgara con salto 5. Dominada lastrada excéntrica 6. Hip thrust énfasis ejecución concéntrica rápida 7. Press militar unilateral monopodal 📷 Grabaros y mencionarnos si lo hacéis 😁 . . . #trainingroom #tr1 #villaverdebajo #villaverde #butarque #madrid #preparaciónfísica #readapatación #readaptacióndeportiva #sesióntr1 #hipthrust #pogojumps #dominadas #pushup #pressmilitar
(20240428) 오랜만에 #프론트스쿼트 #발목강성 #포고점프 #용완이잘가 #군대ㅎㅎ #퇴근후 #현성이재혁이랑 #삼겹살 #나는김치찌개만먹음 #빡시다 #주말 #끝 #조금힘들었다 #피곤 ㅡㅡㅡㅡㅡㅡㅡㅡㅡㅡ #민결이수업취소되어 ㅡㅡㅡㅡㅡㅡㅡㅡㅡㅡ 1. #Frontsquat ㆍ2reps x 5sets (225lbs) ㅡㅡㅡㅡ #마감후 ㅡㅡㅡㅡ 2. #KEISER #Ankle #Stiffness ㆍ2:1 alter 10reps x 3sets (70-80-90) 3. SL #Hopping ㆍ10reps x 5sets/ea (akimbo) 4. #Pogojumps ㆍ10/5RSI Test × 3sets (~2.5m/s) #재활중
(20240414) #일요일 #바벨 #스플릿스쿼트 #카이져 #파워 #힙스러스트 #배측굴곡 #등척성 #활성화 #파이크점프 #포고점프 #점프 #탄력 #반사근력 #반사근력지수 #RSI #Reactivestrength #Reactivestrengthindex #Jumps #Pogojumps #Pikejump #Activation #Isometric #Dorsiflexion #Hipthrust #Power #KEISER #Splitsquats #Barbell #Sunday ㆍ ㆍ 정환이가 갑자기 피곤하다해서, 개인운동으로 돌리고 40분만에 스겜했다. ㆍ ㆍ 끝나고, 마감하고, 탐퀘가서 현성ㆍ재혁이랑 카레먹고왔다.
(20240407) #힙스러스트 #노르딕 #포고점프 #Hipthrust #Nordichamstring #Pogojumps ㆍ ㆍ (당일 취소해준) 상우 덕분에 했다 #주말끝 ☻️
Scorri a destra per scoprire un #allenamentohiit da fare in casa, senza alcuna attrezzatura, ideale per smaltire lo zoo, i blocchi di burro e le tonnellate di farina che nonna e zia ti hanno persuaso a divorare, sventando così il rischio di offenderle per l’eternità. Ripeto ogni esercizio consequenziale per 3 giri Protocollo 45” attività al massimo della potenza + 15” di rest Es1 #commando to ankle tap (spalle, core) Es2 #reverselunges to #kickback (gambe e glutei) Es3 #pogojumps to #squat (gambe e glutei) Es4 #kneestochest (addome) Prova, suda e goditi le prelibatezze di zia senza senso di colpa, l’ appetito del post workout è decisamente più sano dell’ingordigia dettata dalla noia. #buonapasqua #allenamentoacasa #rebostocchi
(20240329) 영채랑 #스내치 #중량체투바 #힙스러스트 #호핑 #포고점프 #GHD싯업 #코펜하겐 #스타사이드 #온반 #아아 #FMS #Snatch #Powersnatch #Hangpowersnatch #WeightedC2B #Pullups #C2B #Chesttobarpullups #Hipthrust #Overcoming #Isometric #Hamstrings #Posteriorchain #Strength #Hops #Pogojumps #RSI #Reactivestrength #PR #GHDsitups 해시태그 막 써봄ㅎㅎ
Indoor and outdoor game 😉 #pogojumper #pogojumps #kidsactivities #kidsgame #indoorgames #outdoorgame #kidsstoreabuja #abujakidsstore #kidsgiftideas #kidsgifts #abujabusiness #abujakidsstore
(20240307) 선민이랑 1시에 #스내치 #프론트스쿼트 #중량체투바 #니익스텐션 #돌지 #포고점프 #Snatch #Frontsquat #WeightedC2B #Pullups #Kneeextension #Dorsiflexion #Pogojumps #RSI
(20240302) 점심시간 직전에 #Powerclean #Deadlift #Overheadpress #Kneeextension #Pogojumps #Reactivestrength #RSI #파워클린 #데드리프트 #오버헤드프레스 #니익스텐션 #포고점프
[2-24-24] POGO ATTACK @pogo_attack at CLUB STEELFACE @clubsteelface - Hongdae, Seoul. #pogoattack #clubsteelface #pogopunk #pogojump #pogojumps #koreanpunk #seoul #seoulkorea #korea #southkorea #em5markii #em5mark2 #em5mk2 #em5mkii
I use single and two-legged #pogojumps to warm up my Achilles and calves before a run, to help build #bonedensity , and to reassure myself I don’t have a new #stressfracture (hint: pogo jumps REALLY hurt when you have a tibia fracture 🤪🤦🏼♀️). #plyometrics #pogojump #warmup #jump #motherrunner #runtheworld #runhappy #swimbikerun #topknot #movementismedicine #t1d #t1dstrong #t1dlookslikeme #type1diabetes
(20240226) #프론트스쿼트 #등척성운동 #호핑 #포고점프 #벤치프레스 #Frontsquat #Overcomingisometrics #Lateral #Hops #Pogojumps #RSI #Benchpress
practicing pogo jumps in fitness session and enhancing their physical capabilities... #gjscricketacademy #cricket #fitness #pogojumps
(20240204) 선민ㆍ영서ㆍ기훈ㆍ기택쌤과 #파워클린 #펜듈로우 #벤치프레스 #푸쉬업 #레그레이즈 #포고점프 #Powerclean #Pendlayrows #Benchpress #Pushups #Incline #Legraises #Pogojumps #솥밥 #즐거웠슴다
(20240123) #파워클린 #데드리프트 #포고점프 #짱구 #Powerclean #Deadlift #Pogojumps
Double Under Substitutions 🏃♀️🏃🏿 This poster provides a guide to potential double under substitutions within our daily training program. Download the Functional Fitness App and start your fitness journey today! 💪 Visit www.functionalfitnessapp.com for more info about our app and training programs. #functionalfitness #fitness #training #trainingforeverydaylife #gpp #doubleunders #jumpingjacks #singleunders #linehops #pogojumps #jumping #ropejumping #ropejump
(20240112) #행파워클린 #클린풀 #데드리프트 #포고점프 2분마다 쭉 이어서 24분 컷 0. #Warmup (4mins) 1. #Hangpowerclean ㆍ5reps x 3sets (195lbs) 2. #Cleanpull ㆍ3reps x 3sets (265lbs) 3. #Deadlift ㆍ3reps x 3sets (335lbs) 4. #Pogojumps w/ #Armswing ㆍ30reps x 3sets (linear) 점심 때, 장인ㆍ장모님과 #램랜드 #양갈비 #양전골 #라면 오랜만에 라면.. #눈물의맛 🥲
‼️Here we got 2 exercises I’ve been using throughout my program i’ve been training.‼️ First exercise is DB Pogo Jumps. I started off with just doing Pogos with just body weight but in order to be able to jump higher and become more bouncy I added light DBs to the exercise in order to make it challenging. Second exercise is Snatch Grip RDLs. This is a great full body movement in the fact that you have to focus on: -strong grip on the barbell -keeping scapular retraction -core tight and the ribs tuck down in order to keep the core tight It might seem weird doing these workouts at first but both of these exercises are great for not just improving your athleticism, but for building just overall strength and power. #exercise #workout #snatchgriprdls #pogojumps #anklestrength #athletic #athleticism #trainer #personaltrainer #traininghard #fitness #fitnesslife #fitnessmotivation #gym #hanstring #fyp #workoutvideos
(20240108) #백스쿼트 #스플릿스쿼트 #니익스텐션 #돌지 #햄스트링 #포고점프 1. #Backsquat ㆍ1rep build up (-345lbs) ㆍ4reps x 3sets (295lbs) 2. #RFE #Splitsquats ㆍ8reps x 2sets/ea (145lbs) 3. #Band #Kneeextension ㆍ15reps x 3sets/ea (Green 1/2) 4. #Dorsiflexion ㆍ15reps x 3sets/ea (Green band) 5. (2:1 off) #Isometric #Kneeflexion ㆍalter 20reps x 3sets (Green band, 3sec hold) 6. #Pogojumps ㆍ10reps x 3sets 하체 적절하게 털린 느낌...ㅎㅎ
(20231228) #체투바 #고릴라로 #퍼스트레이 #돌지 #포고점프 1. #WeightedC2B #Pullups ㆍemom, 3.3.3.3.📽5reps, +45lbs 2. #Gorillarows ㆍalter 10reps x 3sets, 32kg KBs ㆍtop 1sec hold 3. #Bigtoe #1st_ray ㆍ10reps x 3sets/ea, 32kg KB ㆍtop 1sec hold 4. #Dorsiflexion #TA ㆍ15reps x 3sets/ea (Green) 5. #Pogojumps ㆍ10/5RSI 3sets (2.3 - 2.4 - 📽2.5m/s) 조금씩 공부도, 운동도 일과 속으로 다시 들어오고 있다. 예전에는 본래 하던만큼 못해서 스트레스를 받았는데, 최근 전혀 못하는 상황이 벌어지자, 조금도 감사하다. 1월은 다들 동계훈련갈테니, 조금 널널하겠지..ㅎㅎ
(20231222) 영채랑 #파워클린 #푸쉬프레스 #백스쿼트 #포고점프 1. #Powerclean & #Pushpress ㆍ1+1rep (~225lbs) ㆍ1+2.3.4.5reps (195lbs) *e2mom 2. #Backsquat ㆍ3 x 3 (305lbs) 3. #Pogojumps ㆍ10reps x 4sets (2.2 - 2.4m/s) 2023년, 곧 끝이네..;;
(20231218) #스내치 #백스쿼트 #맨발 #포고점프 1. #Snatch ㆍ1rep (185.185.185.195.195.📽195lbs) 2. #Backsquat ㆍ2reps x 4sets (305lbs) 3. #Barefoot #Pogojumps ㆍ10reps x 5sets (RSI : 2.3 ~2.5m/s) #30분컷
(20231214) #파워클린 #데드리프트 #쫑아리 1. #Powerclean ㆍevery 90sec, 1rep x 8 (245lbs) 2. #Deadlift ㆍ3 x 3 (345lbs) 3. #Pogojumps ㆍ10reps x 4sets (2.2 - 2.3m/s) 4. #Bentkneecalfraises ㆍ15reps x 3sets/ea (G*2, P&2, 45lbs plate*2) 5. #KEISER #Ankle #Stiffness ㆍalter 20reps x 3sets (air 70) 금토일 월화수, 파이팅해보자..!
(20231124) #스내치 #백스쿼트 #발 #발목 #포고점프 #GHD싯업 #메로골드자몽 1. #Snatch ㆍ(175-185-195-195-195lbs) 2. #Backsquat ㆍ1rep build up (-325lbs) ㆍ5reps x 3sets (265lbs) 3. #Bigtoe + #Dorsiflexion ㆍ(20/ea w/45lbs + 20/ea w/G) x 3R 4. #Pogojumps + #GHDsitup ㆍ(20 + 20) x 3R * barefoot
(20231108) 새로 들어온 스피드게이트 & 점프매트 시험해볼겸 문래중 3학년 친구들과ㅎ 1. #Dynamicwarmup 2. #Jumptest ㆍSJ : 60cm ㆍCMJ : 61cm ㆍACMJ : 68cm ㆍRSI : 2.5m/s 3. #Sprinttest ㆍ10m : 1.68sec ㆍ20m : 2.86sec ㅡ 애들이랑 오리백숙 먹고 ㅡ 4. #Bulgariansplitsquats ㆍ8reps x 4sets/ea (135lbs) 5. #KEISER #SQUAT ㆍNCM(50) : 5reps x 2sets, Peak 1204 ㆍNCM(100) : 5reps x 2sets Peak 2071 ㆍ2:1 Ankle stiffness : 10reps x 3sets (100) 6. #Pogojumps ㆍ10reps x 3sets (2.1, 2.1, 2.2) 7. #Ankle #wall BTK #BDF ㆍ20reps/ea x 3R
(20231026) #목요일 #백스쿼트 #싱글렉데드리프트 #니익스텐션 #슬라이딩포워드 #스텝스로우 #바머슬업 #체투바 #셀프발목보조 #포고점프 #맨발운동 1. #Backsquat (e2mom, 3×3, 305lbs) 2. #Singlelegdeadlift (10 x 3/ea, 25lbs) 3. #Kneeextension (15 × 3/ea) 4. #Slider #forward (10 x 3/ea) 5. #Strictbarmuscleup (emom 5mins, 4reps) 7. #Strictchesttobar (emom 5mins, 6reps) 8. #Wall #Ankle #ACC (10+20reps x 3R) 9. #Pogojumps (10 × 3sets, 2.4m/s)
(20231019) #잡무처리 #피드백 #밀린운동 선민이랑 시작하여, 기태랑 마무리했다. 선민이 훈련 따라가다가, 기태 개인운동 따라갔다. 1. #Hangpowerclean ㆍ3reps x 5sets (185lbs) 2. #Backsquat ㆍ2reps build up (135-225-255-285-305lbs) 3. #Lateralhurdlejumps ㆍ10reps x 3sets 4. #Pogojumps ㆍ10reps x 3sets (2.3m/s) 5. #KEISER #Stepup ㆍ10reps alter x 3sets(Air 100) * step-box, heel-touch, NCM 6. #Horizontal #Foot #Ankle #Hip #Stiffness ㆍ10reps x 2/each work & direction (red band) 7. #Dorsiflexion ㆍMiniband(red) 20reps/ea x 3R 8. #Splitsquatjumps ㆍRFE, 20reps x 2sets/ea (16kg*2) 9. #SLDL ㆍ15reps x 2sets/ea(ipsi, 28kg KB) 10. #GHDsitup ㆍ15reps x 3sets 11. #Copenhagen #Starsidehold ㆍ30sec x 3Rounds 12. #Peroneal #Acc ㆍ20reps x 3sets(Black) 이번주 두 번 밖에 운동 못해서, 계획 없이 되는대로, 다 밀어넣었다. (3시간 소요..ㅎㅎ)
(20230925) 세림이 #반갑 #고맙 🖐 ㅎㅎ 1. #Backsquat ㆍevery 2mins, 2reps x 5sets (295lbs) 2. #Bulgariansplitsquats ㆍevery 1min, 8reps x 3sets/ea (135lbs) 3. #Deceleration ㆍFree 4. #Pogojumps ㆍ20reps x 3sets with arm-swing ㆍ10reps x 3sets (10/5 RSI test = 2.3m/s) 5. #GHDsitup #Sideplank ㆍ20+15/15reps × 3Rounds 6. #Nordichamstring #hold ㆍ20sec : on / 40sec : off x 3Rounds 7. #Pushups ㆍ20reps x 5sets (BW) 8. #Abs ㆍ1cycle 하루가 길었지만 세림이 덕분에 즐거웠다 ㅎㅎ 황제 운동? 고문? 받는 중인 정환이 ㅎㅎ
Monday Gym Day! 🏋️♀️ 2 sets of: • Lunge Hold Calf Raise • Press Up • Floating Heel Drop 3 sets of: • Single Leg Isometric Hamstring Holds 3 sets of: • Lunge and Press 2 sets of: • Side Plank • Pogo Jumps #Lunge #CalfRaise #PressUp #HamstringBridge #GluteBridge #LungeAndPress #SidePlank #ObliquePlank #PogoJumps #Gym #LunchtimeWorkout #Workout #Strength #InjuryPrevention #Cauliflower #Dal #Curry #Tasty #HelloFresh
(20230814) #프론트스쿼트 #굳모닝 #포고점프 #GHD싯업 1. #Frontsquat ㆍ3reps x 3sets (265lbs) ㆍ5reps x 3sets (225lbs) 2. #Goodmorning ㆍ10reps x 3sets (135lbs) 3. 2Rounds of ㆍ #Pogojumps 20reps ㆍ #GHDsitup 30reps
gym dump 2/10000000 pogo jumps + SL calf rises are killer @coach_mogambo 🔥 #gymdump #deadlifts #calfraises #sumodeadlift #pogojumps
Seitsemän hyppelyä nilkoille.🦶 Pogo jumps aka päkiähyppelyt (kuitenkaan hyppimättä vain varpailla) ovat loistavia plyometrisiä harjoitteita tehtäväksi ennen vaativampia alavartalon plyoja. Nilkan pitäisi olla napakka ja kimmoisa. Joustoa polvista mahdollisimman vähän. Mieti hyökkääväsi jaloilla alustaan äläkä vain sitä, miten kontaksista päästään taas uuteen hyppyyn. Kontakti alustaan ajatuksella whole foot. Näitä voi varioida vaikka ja miten. Tässä seitsemän erilaista tapaa tehdä päkiähyppelyitä. Kun on tarkoitus tehdä kevyitä hyppelyitä kannattaa pitää kädet lanteilla (niistä ei saa tällöin vauhtia=enemmän tehoja) ja tehdä hyppelyt siten, että ne tuntuu helpolta. 1️⃣ Päkiähyppely tasajaloin eteen 2️⃣Päkiähyppely tasajaloin taakse 3️⃣Päkiähyppely tasajaloin sivuttain 4️⃣Päkiähyppely tasajaloin puolelta toiselle 5️⃣Päkiähyppely split stance asennosta eteen (jalat saa olla aika lähekkäin) 6️⃣Päkiähyppely split stance asennossa jalkojen vaihdolla eteen 7️⃣Päkiähyppely split stance asennossa jalkojen vaihdolla sivuttain Jos et oo ennen tehny, aloita aika maltillisella kontakti-määrällä per treeni ja per viikko. . . . #hyppely #päkiähyppely #pogojumps #plyos #plyometrics #plyometricstraining #plyometric #valmentaja #coach #personaltrainer #mäntsälä #helsinki #järvenpää
(20230619) #스내치 #스내치풀 #싯업 #발목 #무료클래스 1. #Snatch #Powersnatch ㆍevery 1min, 175lbs, 11sets. 2. #Snatchpull ㆍevery 2mins, 205lbs, 3reps x 4sets 3. #GHDsitup ㆍ20reps x 3sets 4. #Ankle #DF #Pogojumps "#파텔라 무료클래스 좋아해 주셔서 감사합니다. 과거/현재 파텔라 (일반인) PT회원님들 AS 해드립니다. 오픈 카톡방에서 참여 공지 하오니, 초대 원하시는 분은 연락 주세요." 오늘 운동할 때 몸은 매우매우 무거웠다..
Visit our shop located at Bodufulhah goalhi, next to Smoochers, or contact 9509900 for more information. Free delivery for purchases above MVR100. #activekids #pogojumps #budgettoys
Low Pogo Hops are an extensive, low-intensity plyometric that acts as a great introduction to jumps and can be great for athletes that wish to work on developing a bounce in their step & create power through the lower limb. Benefits also include: -Builds robust calves, shins, ankles and feet: Our feet is one of the main ways we interact with this Earth. Building these tissues is essential. Bonus: if you're someone that deals with shin splints, long-duration pogo hops may help. -Explosive Power/Strength: The repetitive nature of these hops trains your muscles to generate force quickly, resulting in improved athletic performance. And although they may not be enough to express the MOST amount of force, the sub-max exposure allows us to improve the capacity of the tissues in our lower body, preparing us for more frequent & intense volume. -Conditioning: Pogo hops are an excellent way to get your heart rate up and improve endurance. These low-impact jumps provide a rhythmic, continuous movement that can elevate fitness without excessive stress on your joints. -Enhanced Stability & Rhythm: Pogos require precise coordination and control. Practicing them regularly can improve proprioception and body awareness, helping you stay steady during other activities. -Improved Tendon Function: Low pogo hops emphasize minimal ground contact time and help develop the calves and Achilles stretch-shortening cycle. -Joint-Friendly: Pogo Hops are gentle on your joints while still providing effectiveness. They can be an excellent alternative for individuals who need to minimize stress on their knees, ankles, or hips, making it suitable for many. Perform them as a part of your warm-up routine, incorporate them into a circuit or even as a standalone exercise. If you're new to these, start with 20-30 seconds of consecutive hops. As you progress, push the time and aim for going for 5 minutes straight! For those that are more advanced, consider adding ankle weights to make these especially challenging. If you're an athlete looking to boost performance, someone looking for a new challenge, or simply want to improve your overall fitness, give these low pogo hops a try!
Cheeky little shiner from sparring yesterday at Yorkshire boxing development squad 🤣 some proper talented boxers 👌 was a great opportunity to learn and develop some skills for sure.. super grateful for the opportunity 🙏 #girlswhobox #yorkshireboxing #gripstrength #pogojumps #sportsscience #sparring #technique #shiner #36
TRENING ‘AKTIVACIJE’ s @timmastnak Čeprav nisem največji pristaš pojma aktivacija pri opisovanju power treninga je to tak trening, ki stimulira centralni živčni sistem (CNS), saj nas ne sme utruditi (na mišičnem nivoju) in je njegov namen izboljšan nivo zmogljivosti v naslednjih 24ih urah. S Timom sva izvedla trening po navodilih @robertsimonic dan pred tekmo na Rogli @unitur_resorts. Warm Up: WattBike 5’ Movement Prep (različne vaje) 10’ — Main A1 BB 1/3 Back Squat 3x3 A2 CMJ 3x4 B1 Pogo Jumps 3x7 B2 Drop Jump 3x4 C UB CMJ 3x3 E Valjček, EMS in adijo! Manj kot 60 minut od vstopa do konca treninga. • • • ⠀ #SuperTrening #SuperTreningSlo #strengthandconditioning #physicalpreparation #sportperformance #sportscience #sprinting #jumping #strength #power #training #dropjump #pogojumps #squat powertraining #strengthtraining #snowboarding #wintersports
Viel Spaß beim umsetzen❗️🔥 Fragen⁉️👇🏼 💢💢💢💢💢💢💢💢💢💢💢💢 #plyometrics #plyometrictraining #plyometrie #plyometrischestraining #sprungkraft #sprungkrafttraining #pogojumps #jumps #sprünge #schnellkraft #schnellkrafttraining #schnelligkeitstraining #schnelligkeit #reaktivkraft #explosiv #explosivepower #explosivkraft #explosivestrength #explosivetraining
Ponekada jednostavne stvari donose najbolje rezultate 🚀 Mnoge stvari u sportu su besplatne ❌💶 Trenirajte pametno 🧠 a ne uvijek JAKO (što god to značilo nekome) 🤷🏻♂️ Možda prije niste imali znanje (saznanje) ali sada imate, stoga, nema izlika, samo krenite 🫵🏻 #skokovi #eksplozivnost #kondicijskapripremasportasa #plyometrics #pogojumps #explosiveness #strengthandconditioning #football #ankle #ssc
There was a change of schedule this evening in the @hysbrighton hot yoga studio. Our brave leader @cjo2hot had to dip out - #getwellsoon and we wish you a #speedyrecovery - so Eleni stepped with her speciality. Inferno Hells Bells 45 minutes 171 max heart rate 442 calories burnt I wore a terribly uncoordinated green ensemble and have shared my pogo video from my HIIT session this morning with @annaanyon @tribehove because it’s too funny to expire in a reel. It must be immortalised! #gettingfitfor40 #gettingfitforforty #fitforforty #fitfor40 #morninghiit #hiit #hiitworkout #hotkettlebells #infernohellsbells #kettlebellworkout #kettlebell #kettlebells #becciv39 #fuelledbyavocado #twoinone #burningcalories #calorieburn #liftmore #pogo #pogojump #pogojumps #toofunny #toofunnynottopost #toofunnynottoshare
I am pivoting toward being more of a “Hybrid” athlete Mixing things up, doing stuff a little bit differently from how I used to, diversifying my portfolio as a finance bro might say Still lifting heavy stuff on the regular, still, tryna look bigger than your dad, but also trying to be a little bit more athletic. For now, I want to be able to do other things and try new things that I have not done in the past. I want to see what I can do with my body outside of just squatting, benching, and deadlifting ( as much as I love those things). I also understand how important this is for me as a strength & conditioning coach, I want to have tried and tested many of the things my athletes are doing or have done. I have a good grasp of a variety of concepts, both physical and physiological, I want to see how I can integrate my knowledge and understanding into my own training by seeing what limits I can take these new endeavors I have been injury free for some time, I understand my mind and body now more than ever, I know my limits and what I am capable of, however, I want to test those boundaries a little more Therefore, my training right now looks a little something like this: ➡️ Each weights session begins with some form of plyometrics (jumps, pogos, etc) ➡️ I lift 4x per week, using a wide variety of exercises as I do not have the desire to specify or be as strong as possible ATM, although I am still doing compound movements often ➡️I have started running! I know WTF, nothing crazy, but I currently do 3x15-20min runs per week (Zone 2 - 3), ➡️I intend on increasing my running volume slowly over time, depending on how my body tolerates it ➡️I still walk on the regular, always aiming for 10k steps daily (minimum) ➡️I am not counting calories, but I am ‘watching’ what I am eating, I have enough of an understanding to know what I am doing and when to stop ➡️My weight is sitting around 95kg (ish) and I am content with it hanging here for now ➡️I wear sandals when I train ➡️I went to a concert last week and it was lit Interesting times are ahead, I will continue to experiment and see what my body is capable
Skillls & Plyometrics Friday #sprinttraining #specialstrength #bounding #pogojumps #triplejump #wickettraining #speedstrength #power
💥This setup is sick by Catano Performance (@catanoperformance) in North Andover, Massachusetts . . #HawkinDynamics x #HawkinFamily x #ForcePlates x #PogoJumps x #Jumps x #Pogos x #Athletes
COUNTDOWN TO CHRISTMAS 🎄 RUNNER'S EDITION 19 Pogo Jumps One of the return to running tests is pogo jumps! Try this as an exercise and see how fatiguing it is for the calves. If you have pain with this exercise that gets worse with duration, you may need to hold off on running or adjust your training. Get a full eval done to determine what is best for you! [Sorry for the delay. Traveling caused a late post] #run #runner #running #returntorunning #injuryprevention #pogojumps #strength #strengthforrunners #runnerstrengthtraining #countdown #countdowntochristmas
🦘 #plyometrics #plyometricstraining #pogojumps
02/12/2022 . . #fastbowling #crickettips #fastbowlers #pogojumps #hurdlerunning #Marches
"Effective change of direction happens when an athlete plants their foot into the ground away from their center of mass. By doing this, the athlete creates a better angle for projecting out of a cut." ◾ While resistance bands have many common uses in the weightroom for strength training, @jasonfeairheller shares some of the different exercises and movements he uses with bands for developing speed & power for team sports. #speedtraining #athletedevelopment #resistancebands #resistancetraining #changeofdirection #unilateral #plyometrics #pogojumps #ltad #speeddrills @speedandpowerpodcast
"Any piece of training equipment is only as good as the manner in which the coach applies it. For the most part, bands are an underutilized piece of training equipment. They are great for adding resistance, but they can also be a fantastic tool for removing resistance when necessary." ◾ Coach @jasonfeairheller of @speedandpowerpodcast offers practical suggestions using resistance bands as a simple, low cost means to add resistance or assistance to a range of explosive movements. #speedtraining #athletedevelopment #resistancebands #resistancetraining #changeofdirection #unilateral #plyometrics #pogojumps #ltad #speeddrills
"Another reason for using bands for speed and power development is the ease at which you can change vectors while adding resistance or accelerating yourself into a cut. Most sports are not primarily linear or lateral—athletes move forward and backward at a variety of angles. Bands allow you to train these particular angles easily." 🔹 @jasonfeairheller shares exercises, demos, and progressions for using bands resistance and assistance for training speed and power with team sport athletes. #speedtraining #athletedevelopment #resistancebands #resistancetraining #changeofdirection #unilateral #plyometrics #pogojumps #ltad #speeddrills @speedandpowerpodcast
Friday, November 18, 2022, 6:15 (60min total) Warm up: 1️⃣ Some foam rolling the front side of my left thigh and calves 2️⃣ 30sec isometric lunging 3️⃣ 5min dribbling 4️⃣ 9min bodyweight exercise, loaded stretches and mobility Plyometrics / jumping 5️⃣ 5x10 pogo jumps on both legs (60-70% intensity) (1min rest) 6️⃣ 5x4 starting jumps (1min rest) Sarcomere lengthening: 7️⃣ 3x5 Straight-leg deadlifts with elevated ball of the foot (1. 20kg, 2. 25kg, 3. 30kg) (2min rest) (controlled eccentric, quite explosive concentric phase) (8️⃣ During rest: 5️⃣ Some shoulder mobility and some upper body warming up 6️⃣ Some pull ups (also with lower weights) + spinal waves 7️⃣ 3x3 pull ups on rings clustered (1. 20kg, 2. 20kg, 3. 30kg) Finisher: 8️⃣ 2x eccentric dragon 🐉 flag + 10 pogo jumps + 1min rest + 4 starting jumps Thoughts: I am starting to ”trust” my right calf more and wanted to get slowly back into doing more explosive stuff again. After a good warm up I did not experience any pain in my calf and was really happy with that :D I did not try to strain it too much as I am still a bit worried, but I sometimes think that the calf pull just remained in my brain 😀 The straight-leg deadlift is an exercise I really enjoy but always get very sore from it. That’s why I tried to do it smarter today. The idea was too strengthen and lengthen my hamstrings as a key mover in sprinting. Will try to do it more often and see where it leads me. The pull ups are also an exercise I seldom (or close to never) do weighted. I don’t know exactly why, maybe because of my ego and being able to pull less this way than with a chin up :D No, I think because it is a little bit different to the movement during a one arm pull up. But who knows, I will incorporate it more often now to have another new stimuli. All in all I am really happy to return slowly to faster stuff and being able to do more of the stuff I enjoy! #pogojumps #plyometrics #plyometrischesprünge #straightlegdeadlift #training #kreuzheben #klimmzüge #pullups #gymnasticrings #ringe #jumping #freudeamtraining #calfpull #calfstrain #recovering #thx
Historic day for Coach Andy Derks and PNHS Distance Crew! Team is 4th in State! Oliver Burns 5th! Two Plainfield schools in top 4! Congrats to Coach PSHSJason Crowe STATE CHAMPS! #speedtraining #sprinttraining #sprint #strengthtraining #strength #feedthecats #speeddrills #speed #sprints #pogojump #pogojumps #speedkills #speedtrainer #xfactor #acceleration #jumps #explosivetraining #crosscountry
I have to say I did quite a lot of staring out the window today… 😂😂 I do love being outside, but wow who turned the temperature down? However it’s good to be back in the weight room too! 👊🏼 Summer is no more and winter training has now commenced. #faster #fitter #stronger Thank you @freya_lush for some sound advice today! Let’s get some gains and have some fun. Wooo 🎉🎉 ~Back Hypers s/s Hip Flexor Stretch ~High pulls ~Back squats ~Bench press ~Bulgarian Split squats ~Glute ‘Busters’ 😉 ~Standing calf raises ( 3 way position ) thank you @danpfaff ~Seated single calf raises #soleus ~Pogo jumps Boom! Good session in the bag, happy days! #feelslikefriday #coffeedidnthelp #gains #motivation #lovestrength #squats #glutes #highpulls #benchpress #pogojumps #bulgariansplitsquats #glutethrusts #allinthenameofspeed #menopause #oestrogen #tendonhealth #dementiaprevention #hrt #fit@52 #sprinter #health #osteoporosis #weights #clearthemind #thinkclarity
STRENGTH & CONDITIONING⚡️ SWIPE & SAVE ✅ Hier een aantal oefeningen gericht op power/kracht en conditie 🔥 ( superset ) 1. A: Barbell back squat 3 x 8-10 HH B: Box jumps 3 x 8-10 HH ( superset ) 2. A: Weighted jump squats 3 x 8 HH B: Side lunges to balance 3 x 8 HH per been 3. Half kneeling to sprint 3 x 8 HH 4 keer per been 4. Single leg hop to balance 3 x 10 HH per been 5. Single leg lateral jump to sprint 3 x 8 HH 4 per been BELANGRIJK dat je de supersetjes direct achter elkaar doet zonder rust. Laat zeker even weten wat je er van vond! Of wat je de volgende keer graag als workout zou willen zien 😉 #backsquat #boxjumps #weightedjumpsquats #jumpsquats #sidelunges #balance #singleleg #footballwork #footballworkouts #soccerworkout #legdayeveryday #legdaymotivation #pogojumps #singleleghops #kneelingsprint #sprinttraining #sprintexercises #acceleration #accelerationdrills #speeddrills #footwork #plyometrics #plyometricstraining #jumphigh #explosivetraining #power #footballworkouts #corestrength #balancetraining #sportcentrumhoorn #hoorn
Pogo jumps are plyometric exercise that will make you jump higher, run faster, and become more powerful. These exercise are performed to help build up tendon stiffness and strengthen the ligaments of your lower limbs which exploits elastic characteristics as it absorbs braking forces and generates propulsive forces. include these at the end of your dynamic warm up and perform 8-12 reps on each leg. Begin small jump and progress into more reactive and intensive jumps improving your ground contact time, #pogojumps #plyometrics #jumptraining #tendonstifness #trainlikeanathlete #strengthandconditioning #bscoaching
VOLUME / INTENSITY RELATIONSHIP 🧨💯 The relationship between volume (V) and intensity (I) is similar to Newtons law, where every action has an opposite reaction. V is the amount in which you perform an exercise (sets, reps, time etc), where I is how close to maximal effort you get to (speed, load etc). The majority of the time if focus is around one area, then the other has to take a slight backseat (hence the Newton’s law reference). This relationship was implemented into professional boxer @iamoriance plyometric based session today, whereby we initially started with higher volume lower intensity plyometrics and finished with a higher degree of intensity but lowered the volume. Session: Pogo circuit x 3 sets Linear pogos x 10m Lateral pogos left x 10m Lateral pogos right x 10m Skater hop to single leg vertical 3 x 6 per side Lateral bounds 2 x 6 per side Four rebound jumps x 4 As you can see the number of sets and reps drops as we increase the amount of effort and intensity with our jumps. Definitely something to think about when planning sessions, it can be applied to anything in training, individual sessions, movements or periodisation 💪 #plyometricstraining #plyometrics #plyometrictraining #jumping #jumptraining #pogojumps #broadjumps #skaterjumps #powertraining #speedtraining #combatsports #combatperformance #volumetraining #intensitytraining #boxingtraining #boxingworkout #boxingcamp #periodisation #trainingplan #trainingcamp
Three exercises to improve ankle strength. Weak ankles will slow you down. If your ankles can not absorb and produce well it’s going to hinder your performance and increase your risk of injury. Benefits of pogo jumps and wall drives are: - Ankle strength ✅ - Elasticity ✅ - Stiffness ✅ - Tissue tolerance ✅ Include these exercise at the end of your warm up. #pogojumps #walldrives #plyometrics #plyometricstraining #anklestrength #jump #strength #strengthandconditioning #bscoaching #exercise
Happy Monday FitFam 💙❤ How about kick starting your new week off by kicking up your toes in some SKIPPING ROPE & POGO JUMP 7 DAYS CHALLENGE 💃💃💃 💙❤ 200 skipping, 200 pogo jump at your convenient time of the day. Location is not a barrier ❤💙 Jumping rope for 10minutes a day burn major fat and calories. Strengthens the legs, glutes, calves and improves muscle tone in both the lower and upper body. It also improves mood, heart and brain health and increase bone density. Pogo jump is a calisthenics and polymetrics exercise that primarily targets the calves and to a lesser degree also targets the hamstring and quads. 💙❤ please, like, save, share and execute 🔥 #fitnessenthusiast #pogojumps #skippingrope #challenge #mondaymotivations #mentalhealth #stronglegs #fitnessjourney #fitfromhome #fitnessmotivation #weightlosscoach #personaltrainer #workout #homeworkout #dailyexercise #stayhome #conditioningtraining #aerobics #anaerobic #legwork #legday #legworkout #jumping #polymetrics #fitmom #skipping
Cute Creatures Are Playing with the Jump Jump Tool | Kawaii | Creatures | Pogo stick | sticker Cute Creatures Are Playing with the Jump Jump Tool design is perfect for pogo stick lovers. cute creature on pogo stick special gift for pogo stick lover mom, pogo stick lover dad, pogo stick lover friend, pogo stick lover sister. Cute pogo stick jumping creature for kawaii lover. Cute kawaii creature jumping on pogo sticker, pogo jumpin stickers for kids. kawaii creature jumping stickers paste on car, bike, door, laptop, notebook. pogo jumping sticker for kids, pogo jumping lover. #creaturedrawing #cutecreature #cutecreatures #cutecreatureart #seacreatures #creaturefeatureweekend #kawaiicreature #kawaiicreatures #pogostick #pogosticks #pogosticking #pogostickfun #pogojump #pogojumps
Cute Creatures Are Playing with the Jump Jump Tool | Kawaii | Creatures | Pogo stick | sticker Cute Creatures Are Playing with the Jump Jump Tool design is perfect for pogo stick lovers. cute creature on pogo stick special gift for pogo stick lover mom, pogo stick lover dad, pogo stick lover friend, pogo stick lover sister. Cute pogo stick jumping creature for kawaii lover. Cute kawaii creature jumping on pogo sticker, pogo jumpin stickers for kids. kawaii creature jumping stickers paste on car, bike, door, laptop, notebook. pogo jumping sticker for kids, pogo jumping lover. #creaturedrawing #cutecreature #cutecreatures #cutecreatureart #seacreatures #creaturefeatureweekend #kawaiicreature #kawaiicreatures #pogostick #pogosticks #pogosticking #pogostickfun #pogojump #pogojumps
Working with Flat footed athletes... are you a flat footed athlete that needs to build strong arches? Need more bounce in your step? Here are some basic exercises most people can do to help build arches. #WTF #weisertrainingfacility #flatfeet #tightankles #pogojumps #sportsperformancetraining #laredoathletes #SummerStrengthTraining
Pogo jumps, lower body speed drill. Landing on the front of the foot and a strong blow to the floor, the heel does not touch the floor. The landing is followed by a quick jump and pulling the fingers into dorsal flexion. The goal of the exercise is maximum jump, which shortens the possible time on the floor. The exercise is suitable for sports that require a time of contact with the ground. @mihailomilovicc @optimal_body_performance #obp🏋♂️ #performancetraining #pogojumps #lowerbodyexercise #jumpstraining #strengthandconditioning #basketballplayer #nikejordan1 #nikeshoes
Pogo jumps are a staple of our Sports Performance warmup as they teach quick reactivity off the ground and strengthen the muscles in the lower legs and feet. During a pogo jump it’s key to keep your knees stiff to let your feet and ankles do the work, and to keep your toes flexed upward so you strike the ground with the ball of your foot. 💥💪 #pogojumps #warmup #lateralmovement
A staple plyometric drill I use for my athletes. Teaching the athlete to produce enough force through his ankles as he possibly can. The lateral component adds a different dynamic to the drill. You could also get aggressive with it and perform this on a single leg. * Lateral Pogo Jumps* #pogojumps #plyometrics #plyometricstraining #plyometricdrills #speed #power #strength
Congrats to Brandon Farley and Michael Sepulveda on winning the 2 on 2 tournament this year! #egt #elite #guard #training #mikan #cradlewalks #balltosses #kickbacks #pistolpate #inandout #finishingdrills #shootingcomplex #pogohops #pogojumps #tuckjumps#
I’ve missed my PT mornings. As always they pushed me further and worked me hard. Feeling much more confident about my ability coming back after my injury. At times I have been pulling back on certain experiences or workouts a bit because all of the sudden the moment of my injury will replay in my mind. I physically tense up and I cringe as I can almost feel it happening while I see it in my mind. Coming back from an injury isn’t just physical but mental too. #ReturnToRunning #PhysicalTherapy #PushThroughTheHard #Train #Condition #Bike #WarmUp #BandedLateralAgility #WeightedSledPush #WeightedSquats #RDL #PTL #CalfRaises #BentKneeCalfRaises #StepUp #RunnersPoseStepUps #BoxJumps #PogoJumps #SidePlank #GettingRTOReady #TeamYoMamaSoFast #Run
Professional female boxer @buczynskyj88 developing strength, power and speed. I use a condensed conjugate periodisation model. This program is designed to keep an athlete fully prepared throughout the year for competition. Using a format made popular by Louie Simmons (Westside Barbell). I’ve structured the programme to fit the needs of a combat sports athlete or anyone that wants to train like one. Each day of training will have a set modality (MAX EFFORT, DYNAMIC EFFORT) this will keep you explosive and strong so that you can stay ready for any situation. Constantly varied training methods Max effort lifts to enhance maximal strength Dynamic effort to enhance speed strength Band accomadated lifts to reduce joint sheering and sticking points eliminating the “Law of accomadation” Training all bioenergetic demands of the sport Why I use this program?? For most fighters it's a constant grind, training year round in skills work from bjj, wrestling, boxing, kickboxing, and strength and conditioning. And most have to be ready to fight when ever they get a call. This program helps with managing over training due to the constant variation of methods and exercises it also allows you to work several energy demands throughout the training week simular to the skills training. I've use this approach with several of my fighters and I can honestly say it has helped tremendously from a time effiency perspective and overall performance of the athletes physical capabilities. #professionalfemaleboxer #professionalboxer #professionalboxing #boxing #amateurboxing #combatsportathletes #maxeffort #dynamiceffort #maxstrength #trapbardeadlift #explosivepower #pogojumps #velocity #condensedconjugatemethod #condensedconjugate #concurrenttraining #boxingstrengthandconditioning #constantlyvariedtraining #preventaccommodation