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Which likely places greater stress on the legs, with sprint training, hard acceleration or deceleration?...... 🔹 Answer: Deceleration 🔹 Imagine running up a hill. Probably tiring. A good workout. Now imagine running down the hill. In this case you’re actually fighting against gravity and accelerative force. Your body is being exposed to a great deal of stress even though you may not realize it. This is also a time where you are more at risk of injury. 🔹🔹🔹🔹🔹🔹🔹🔹🔹🔹🔹🔹🔹🔹🔹🔹 "We Forge Ourselves in the Fire of our Will” 🔹🔹🔹🔹🔹🔹🔹🔹🔹🔹🔹🔹🔹🔹🔹🔹 #iforgepro #legsday #legsworkout #sprints #noweights #trainsmarter #exercisephysiology #personaltrainer #personaltraining #sprinttraining #legstraining #outsideworkout #calfs #quads #eccentricvsconcentric https://www.instagram.com/p/CA-bDYFluoY/?igshid=1aeqvrw3tw0rc

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After wasting hours of my time for a job interview with a racist (or at least rude) manager, decided to burn off some fire with uphill sprints. Played around with my editing app to add some actual fire🔥 🤷🏽‍♂️ 🔹🔹🔹🔹🔹🔹🔹🔹🔹🔹🔹🔹🔹🔹🔹🔹 "We Forge Ourselves in the Fire of our Will” 🔹🔹🔹🔹🔹🔹🔹🔹🔹🔹🔹🔹🔹🔹🔹🔹 #iforgepro #resistancetraining #sprinttraining #sprinting #tracknfield #trainsmarter #exercisephysiology #personaltrainer #personaltraining #iphone #uphillsprints #ihatemiami https://www.instagram.com/p/B-uk-qSFaoD/?igshid=bb35plswn4yh

[iforge-pro-fitness]

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Posted this clip in my “stories” and liked it so much I wanted to post it here. I hope everyone is faring well during this crisis. If you still have a job and steady income, consider yourself lucky whilst asking what you can do to contribute to those less fortunate or to the medical workers on the frontlines. If you’re unemployed but not financially stressed, hang in there. Hopefully this will be over in a few weeks. If you’re just barely getting by, I wish I could help you. Just don’t give up. This too shall pass. 🔹 The suspension “TRX” trainer arrives this week. So I should be starting the vids soon. In the meantime, my shoulders are nearly healed from a stress injury a few weeks ago so I should be good to go. Sleep has also been illusive. This is worsened by the 360 degrees of construction surrounding me that starts at 6am and shakes my building like mini-earthquakes all morning. 🔹 If you’re able, I’d suggest going for a walk in the morning to get some sun and keep your body clock normal. If you live in a building and are fortunate enough to have a pool/patio area, hang out there and get some sun. Of course keep social distancing in mind and be safe. If your completely stuck indoors, chill by a sunny window for a while. 🔹🔹🔹🔹🔹🔹🔹🔹🔹🔹🔹🔹🔹🔹🔹🔹 "We Forge Ourselves in the Fire of our Will” 🔹🔹🔹🔹🔹🔹🔹🔹🔹🔹🔹🔹🔹🔹🔹🔹 #iforgepro #resistancetraining #sprinttraining #sprinting #tracknfield #trainsmarter #exercisephysiology # personaltrainer #personaltraining #supersaiyan #HIIT #speedtraining⚡️ (at Tropical Park) https://www.instagram.com/p/B-aCg5gFdS2/?igshid=simdaxvve087

[iforge-pro-fitness]

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I still see people doing the upright row exercise and even trainers making their clients do this exercise. I can’t fathom how anyone can think this is an effective way to train shoulders (deltoids). 🔹 I’ve said it before, this exercise risks injury. It’s also an ineffective way of training the shoulders. It’s as ineffective as the “River-Dance hamstring” exercise I created in the video. Why would you place your joint(s) in an awkward position to train the muscles? Unless it’s sport specific, or relevant to your goals, it’s unnecessary. 🔹🔹🔹🔹🔹🔹🔹🔹🔹🔹🔹🔹🔹🔹🔹🔹 "We Forge Ourselves in the Fire of our Will” 🔹🔹🔹🔹🔹🔹🔹🔹🔹🔹🔹🔹🔹🔹🔹🔹 #iforgepro #theuprightrow #properexerciseprogramming #foolishexercises #injuryprevention #trainsmarter #shoulders #deltoid #exercisephysiology # personaltrainer #personaltraining #sillyexercises #riverdancehamstringexercise https://www.instagram.com/p/B8wT2t2l2Ld/?igshid=cmoj9l9kur7u

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Assuming the weight is the same for each exercise: In what order (from least to best) would you place these exercises as being the most applicable for sprint training adaptation? Get the order correct and win 3 free training sessions (if you are not already a current or a former client & must live in the South Miami or Miami Beach area). DM me for details. 🔹 Please excuse my poor form in the first two exercises. I have tendinitis in my left knee and I had already finished a leg workout prior to doing this video. Also I wasn’t sure how much weight the bosu ball can support (and I weight 185lbs) so I lowered the weight of the bar only for that exercise. 🔹🔹🔹🔹🔹🔹🔹🔹🔹🔹🔹🔹🔹🔹🔹🔹 "We Forge Ourselves in the Fire of our Will” 🔹🔹🔹🔹🔹🔹🔹🔹🔹🔹🔹🔹🔹🔹🔹🔹 #iforgepro #exerciseorder #properexerciseprogramming #exerciseprogram #injuryprevention #trainsmarter #legday #legtraining #exercisephysiology # personaltrainer #personaltraining #prizecontest #winfreetrainingsessions (at Miami Beach, Florida) https://www.instagram.com/p/B8eWyHDF38F/?igshid=191x8hsdhgp0d

[iforge-pro-fitness]

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Cloudy Sunday and a recently packed track. Thankfully, most of the people left just as I finished my warmup routine. Was rather satisfied with my sprinting and decided to record my halfway sprint. My previous sprints were faster, though you’ve probably noticed I rarely record myself training fresh. I prefer to show my performance after fatigue sets in. 🔹🔹🔹🔹🔹🔹🔹🔹🔹🔹🔹🔹🔹🔹🔹🔹 "We Forge Ourselves in the Fire of our Will” 🔹🔹🔹🔹🔹🔹🔹🔹🔹🔹🔹🔹🔹🔹🔹🔹 #sprinting #HITT #sprinttraining #highintensityintervaltraining #iforgepro #speed #exercisevariations #exercisephysiologymajor #personaltrainer #cardiotraining (at Miami Beach, Florida) https://www.instagram.com/p/B6s7hlnFwI3/?igshid=1g3ayho99teq6

[iforge-pro-fitness]

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High intensity threshold training or HITT. Since the acronym sounds similar to HIIT (high intensity interval training) I prefer the term “Thresholds.” The difference? Interval training is when you bring your heart rate (HR) up for a short time, then let your HR go back down or a set interval time. Think of a graph with a wave that goes up and down. 🔹 Threshold training is where you bring your HR up, and move from one obstacle (exercise) to the next with little to no break between exercises. Your HR goes up and stays up until the round (series of exercises) are complete. As you might imagine, Thresholds are challenging. Rest between rounds or not. 🔹 In this example I chose my least favorite exercises. Why? I personally believe it’s wise to perform a variety of exercise types (assuming they don’t cause discomfort/pain) to challenge your body to adapt. 🔹 This Threshold’s summary: 1: Jump rope for as long as your able without faltering. 2: Rower. Try to row as far as you can (400-500 meters) in 2:00 minutes. 3: Air Assault Bike. 10 second sprints with 20 seconds rest for 3 to 6 sprints. 4: Punching bag or shadow box 30-60 seconds (I had to cut this out video for time). 5: Abdominal 1: hanging leg or knee raises to failure. 6: Rooted tree with wind: grab a cable machine. Place cable at or above head level. Grab handle and move away at 90 degrees from machine. Hold arms straight out in front. Slowly move arms up to head level and below in a straight line. Go to failure. 9: whilst prone on mat, raise upper body by using lower back and glutes. Slowly move arms front to back like your flying till failure. 🔹 I still have more “good vs bad exercise” videos planned. Stay tuned. 🔹🔹🔹🔹🔹🔹🔹🔹🔹🔹🔹🔹🔹🔹🔹🔹 "We Forge Ourselves in the Fire of our Will” 🔹🔹🔹🔹🔹🔹🔹🔹🔹🔹🔹🔹🔹🔹🔹🔹 #trainsmarter #HITT #thresholds #highintensitythresholdtraining #iforgepro #properlifting #exercisevariations #exercisephysiologymajor #personaltrainer #cardiotrainingcircuit (at Miami Beach, Florida) https://www.instagram.com/p/B6TMdEalKls/?igshid=1nd4sq4qew28e

[iforge-pro-fitness]

I did my “bad exercise” video this week but just wasn’t feeling it. Seemed too boring. Apologies. I’ll try again next week. I’ve also noticed a dramatic drop in my audience reach. Oh well. I decided to make this video showing 4 Military Press exercise variations. In each exercise I’m lifting 90 lbs. I just finished a full-upper drop-set circuit, so wasn’t trying to lift heavy for this vid. 🔹 One of these exercises is relatively easy. Another is quite challenging. Can you guess what order the exercises rank from easiest to hardest? 🔹 Although you can probably guess and rank them, do you understand why they are progressively harder, despite being the same weight? 🔹 The easiest exercise is the seated bar military press. Why? Well, for starters you’re sitting down. Your legs and core get a break. The weight is evenly distributed when using a bar. 🔹 Next up in rank (you see I ranked them already by the number) is the standing bar military press. Legs and core are now engaged. Weight is still evenly distributed. 🔹 Next I have the standing DB Military Press. Legs and core engaged. Now the weight is separated per arm. This exercise will reveal and remedy muscular imbalances. 🔹 Finally, the most challenging exercise is what I call an alternating engaging lift. This is more challenging as it requires more endurance and core. Lifting both DB at once maintains balanced tension in the body. But lifting the weights alternatively, places an extra challenge on the core, forces muscles on one side to remain contracted while the other side performs the lift. 🔹 This “alternating” lift can be done with cable exercise machines for a lat pull-down, a back row, or with using DBs in a chest press or bent row. If you can’t use the weight you planned, you can go down in weight and try the alternating engaging technique to challenge the muscles. 🔹🔹🔹🔹🔹🔹🔹🔹🔹🔹🔹🔹🔹🔹🔹🔹 "We Forge Ourselves in the Fire of our Will” 🔹🔹🔹🔹🔹🔹🔹🔹🔹🔹🔹🔹🔹🔹🔹🔹 #trainsmarter #takethequiz #whichisharder #iforgepro #properlifting #exercisevariations #exercisephysiologymajor #personaltrainer #avoidinginjuries #militarypress #fitnesstips (at Miami Beach, Florida) https://www.instagram.com/p/B44-Zi-FCYa/?igshid=1jn6qeki41snl