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THE ULTIMATE TEST

HOME OF THE 67 DAY "NO CARBS" CHALLENGE

THE ACademy's latest content

How To Build A Complete Full Body Workout

supersets; bigger chest; superset upper chest; bigger chest

3 Supersets To Grow A Stubborn Upper Chest

paleo diet pros, paleo diet cons, paleo diet advantages, paleo diet disadvantages, the force academy

The Pros And Cons of the Paleo Diet

exercises for vertical jump; supersetrs

3 Supersets To Increase Your Vertical

flexible dieting; iifym; versatile meals; flexible meals

5 Versatile Meals Good For Both Bulking & Cutting

muscle building tips, the force academy

5 Muscle Building Tips for Skinny Guys

KEEP UP ON INSTAGRAM

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A couple posterior chain movements that have been

A couple posterior chain movements that have been a part of the rotation the last few weeks. Including but not limited to 👇🏾

1️⃣ Seated BB Good Mornings.
2️⃣ SL BB Romanian Deadlift.
3️⃣ DB Hank Plank Row.
5️⃣ Standing BB Good Mornings.

Reasons for these:

💡 The erectors usually take a beating during heavy deadlifts, and this manifest itself with lower back pain for the next few days. Could be due to a weak core, anterior pelvic tilt (to name a few) but it could also just be weak errectors. We fight that with Seated Good Mornings. By sitting down, you now isolate the lower back and build strength in what would be the weak link. It’s also a sneaky hamstring exercise too, proceed with caution.

💡 The single leg hip hinge is probably the toughest one here. It requires immenseeee pelvic control to keep both hips aligned which most can’t do. (I’ll probably post another video to help with that). We use this one to increase single leg hamstring strength and overall single leg stability.

💡 The plank row is a 2 bird one stone approach, building upper body strength and core stability. These can be a part of a full body or a pull workout as one of your main movements.

💡 The standing Good Morning is a progression from the seated version. My busted ankle can’t load with anything heavy atm 😂 so right now loading the hip hinge with a barbell on the back will do.

Wish we caught the assisted Nordics on camera. 🥲 You can throw that one in there too.

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💥 REVERSE TREADMILL SPRINT 💥 I see three pr

💥 REVERSE TREADMILL SPRINT 💥

I see three practical uses for this exercise👇🏾

1 - demands of the sport & energy systems development - basketball and football players most noticeably cornerbacks & linebackers, require to back pedal in their respective sport. I see a direct carryover. 🏀 🏈

2 - quad finisher - The burn with this one is I N S A N E 🤣🥵 It will drive metabolites into the quad and cause a hypertrophic response. Smaller quads should definitely benefit from this one at the end of a killer leg workout.

3 - knee/achilles/hamstring rehab? The pace in this one was pretty fast but a slower pace or reverse sled walk could be used to reinforce lower body muscles during the rehab process for athletes unable to run. The ones with enough strength & ROM could perform this exercise exactly as shown. I know @kneesovertoesguy used to preach alot about reverse treadmill walking. Holding onto the handles on each side to reduce one’s bodyweight. Heel elevation throughout the entire exercise for increased muscle activity in the tibialis, VMO, & improve ankle stiffness.

Once again, just thinking out loud with this one 💡 Share your thoughts in the comments & incorporate as you see fit. 🤟🏾

We performed 5 sets of 200 steps.

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#strengthandconditioning
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Two things I love (and you probably should too 👉🏾 the open trap bar & rear foot elevated split squats. When you put em’ together, we have this lift. ☝🏾🔥 245lbs for a humble 6 on each leg.

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Complete core destruction on the stability ball ye

Complete core destruction on the stability ball yesterday with some weighted reverse crunches. Started with the 10lbs plate and took it to another level with the 25. The lats & upper abs help stabilize the body on the ball, the lower abs & hip flexors turn on FIRE from kicking the legs away and back to the midline.🔥💀

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Sharing some trap bar work along the force-velocit

Sharing some trap bar work along the force-velocity curve 💥

What you’re looking at:

1. Speed
2. Speed-Strength
3. Strength-Speed
4. Max Strength
5. Absolute Strength
6. Power

Force and velocity have an inverse relationship. As the load increases, the speed (velocity) decreases. ⬆️⬇️

When you build absolute strength, you shift the entire curve to the right & improve your potential to become more explosive. 🚀

When you’ve built more potential (strength) it becomes a question of how fast and how efficiently you can use that said potential. 🤔

The quality being trained along the force-velocity curve will determine the responses from the body and the adaptations to follow from your workouts.

Those qualities aren’t completely independent of each other. They’re all a part of that one big puzzle called athleticism & they can somewhat all be worked at once, as part of your plan. 💪🏾

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You can’t build a great physique or improve your

You can’t build a great physique or improve your athleticism by doing water bottle curls at home or leg pressing the living room couch‼️

Back to work this week! But for how long?

What can we get accomplished for the next 6, 8, 10, 12 weeks with access to the gym and the weight room before we get locked up again? 🤔 (Knock on wood).

I’ve been doing quite alot of re-visiting and modifying workout programs to hit the next milestones for everyone involved with The Force. Constantly thinking & brainstorming on how to maneuver going forward in this world of uncertainty.

For now it’s time to get agressive with our goals.

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#itsnotasprintitsamarathon
#strengthandconditioning

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