Summer Training W3D3 (High) The Rx Manuel ISO LL HS ECC HS Curl 2x15s 10/10 Copenhagen x10/10 Drop Jumps x10 Big/Mid/Skill 6/12/18” Drops Goal GCT: .2-.3 Clean 5x1 70/75/80/85/85 High Block Clean 3x3 50/65/70 RDL 3/3/3/7/7 75/80/85/70/70 Band Speed Squat 6x3 35-45% w/ 30% band tension Goal Velocity: .95-1.05 Aux HS Gliders 2x8/8 Cart Lateral Squat 2x8/8 Reverse Hyper 2x12 Hand Assisted SSB Calf Raise 2x12 #REALtraining @ #TXST

Do you HATE Bulgarian Squats (BS) but don’t know exactly why? Do you keep them in your plan while fighting your own COMMON SENSE? For those who love the BS — skip this post.
… Or keep reading, because BS can actually be valuable for one thing… and that thing is not hypertrophy or strength. It requires you to plunge deeper into the BS discomfort… it can be good for you… if you “take the knee” instead of “taking a bow” 😁😉 BS seems to me as bastardized version of the already advanced exercise called Rear Leg Elevated Split Squat (RLESS). Original RLESS? Not a muscle builder, doesn’t increase strength. But it’s FUNCTIONAL in sports.  Its real job is transfer: taking well-developed neuromuscular qualities and making sprinting, wrestling takedowns, and similar movements feel more natural, at ease, and faster. WHAT’S the DIFFERENT between good BS vs bad BS ?  ✅ Full ROM BS as a stretch for rear leg rectus femoris front leg adductor-magnus-hamstring-head (AMHH)? Solid. Respect. It becomes what I call a HEALING EXERCISE to a degree.  ❌ Turning it into a “quad blaster” in half-ROM, even more unstable, with toy weights because instability becomes the limiter instead of actual muscular strength on the QUADRICEPS FEMORIS? Biggest muscles deserve better I suppose 😁😉  That’s not training. That’s an empty SOCIAL PROOF Instagram theatre. Real overload belongs to stable, full-ROM split stance work. Not this drunk BOCIAN* party trick. *check Polish Dictionary 🤫 FITNESS INDUSTRY DISEASE in one BS move: take something decent → add unnecessary complication instability → slap fancy name → sell as superior. Alternative explanation:  -Bulgarian Squat as a BASTARDIZED Split Squat … might not be a correct guess where BS came from.  -It might be an ENSLAVED version of a rectus femoris stretch, so „take the knee” and make BULGARIAN Squat a ROM-Squat (all 3 puns in one sentence intended, why not?) SIŁA!!! 💪  #BulgarianSquats #FitnessMyths #StrengthTraining #Powerlifting #GymTruths #NoShortcuts #RealTraining #StructuralBalance #CoachWodyn #wodyn

Extensive Plyos: Rudiment Series Intensive Plyos: Pogos/Tuck Jumps Power-Speed: A-Series Soft Starts: Walk in/Skip in Hard Starts: Kneeling 10x10 Hill Sprints #REALtraining @ #TXST

Spring Ball Training W4D4 (Low) Rotating Poliquin Chin-up/Lat Pull 5/3/1/1/3/5/7 80/85/90/95/90/85/80 Bench w/ Chains (Circa-Max) 4x1 65/70/75/80 30% accomodating Speed Bench w/ Chains (Dynamic Effort) 4x3 @ 55-65 30% accomodating Goal Velocity: .6-.7 m/s Alternating DB High Incline Press 3x8/8 @ 70-80 Pulley 3pt Row 3x12-8/side @ 70-80 Bodybuilding 3x10/each Rope Overhead Tricep Extension DB Hammer Curl #REALtraining @ #TXST

Spring Ball Training W4D4 (Low) Rotating Poliquin Chin-up/Lat Pull 5/3/1/1/3/5/7 80/85/90/95/90/85/80 Bench w/ Chains (Circa-Max) 4x1 65/70/75/80 30% accomodating Speed Bench w/ Chains (Dynamic Effort) 4x3 @ 55-65 30% accomodating Goal Velocity: .6-.7 m/s Alternating DB High Incline Press 3x8/8 @ 70-80 Pulley 3pt Row 3x12-8/side @ 70-80 Bodybuilding 3x10/each Rope Overhead Tricep Extension DB Hammer Curl #REALtraining @ #TXST

Spring Ball Training W4D3 (High) Manual Groin 2x15s ISO 5 ECC Spring Ankle ISO x30/30s ECC Nordic x5 High Block Clean Combo 2x1 2/2x1 1 60/65/70/70 BTK Block Power Clean 4x2 75/80/85/85 Back Squat 1/1/1/1/3 75/80/85/90/85 1/4 Anderson Squat 3x3 85/90/95 Belt Squat March x60s SL Reverse Hyper x12/12 Cart Rollout 2x10 #REALtraining @ #TXST

In clinical practice, when theory steps aside and skills come in! At KUTRRH’s maternity wing, learning isn’t simulated. It’s real, real mothers, real newborns, real responsibility. Our Paramedicine students are in it, gaining experience where it actually counts. Not watching. Not guessing. Doing. And this is why choosing an accredited institution matters. Because when you’re trusted with real lives, training can’t be approximate. It has to meet a standard. @TVETA @KNQA That’s the foundation behind every skill applied here. #KRCTI #RealTraining #ClinicalPractice #EMS

Chasing the Dream ! The Right Way and Again! @HuthStrength #RealTraining

ACC II: W8D2 (LOW) The Rx Poliquin Chin 3/3/2/2/2/5/7 75/80/85/90/95/85/80 Bench (PEAK) 7x1 70/75/80/85/90/95/100-85 Top set determined by performance @ 95 (coach’s eye/athlete feel/velo). If more was in the tank they took that final step, if not then they peeled back to 85. Press 3/3/3/7/7 80/85/90/80/80 Prime Rot-8 Seated Row 3x12-8 70-75 #REALtraining @ #TXST

ACC II: W8D1 (High) The Rx Power Clean 6x1 70/75/80/85/85/85 Clean Pull 3x2 90/95/100 Squat (PEAK) 7x1 70/75/80/85/90/95/100-85 Top set determined by performance @ 95 (coach’s eye/athlete feel/velo). If more was in the tank they took that final step, if not then they peeled back to 85. #REALtraining @ #TXST

ACC II: W7D4 (LOW) Seal Row 5/5/5/10 70/75/80/70 Push Press 3/3/2/1/1/1/1 70/75/80/85/85/85/85 Eccentric Contrast Bench w/ Weight Releasers 3x1 5 50/55/60 40% on the hooks 90/95/100 ECC Yield 5-6s ECC Eccentric Cluster Bench w/ Weight Releasers 2x1 1 1 70/75 40% on the hooks 110/115 ECC Yield 5-6s ECC 30s intra-set rest Rotating Poliquin Chin 5/5/5/10 70/75/80/70 Body Building LTE 10/10/AMRAP Rope Hammer Curl 10/10/AMRAP Pulley Lateral Raise 3x10 Chaos Waiter’s Carey 3x20/20 yd #REALtraining @ #TXST

Day 2 Sprints & Jumps: Accel/Horizontal Emphasis The Rx Extensive Pogo Intensive Pogo A-March A-Skip Combo A-Run Combo Broad Jump Triple Broads Standing Triple Jump Soft Starts: Walk In/Skip In Hard Starts: Kneeling Laser 1 10 Laser 5-0-5 Broad Jump Testing Resisted 20s (30% BW) #REALtraining @ #TXST

Day 2 of 3 of our Pro Day 225 prep The Rx DE Bench w/ Bands 8x3 @ 40-50% straight weight 30% band tension Avg Velo Goal set @ .8-.9 m/s If speeds are above velocity ceiling continue to climb in load range. If in range, hold the line, if below the range reduce load. Complex w/ SSL Plio Bench Throws Test set for peak velocity with no additional load. 8x3 @ 10% velocity decrement of test set. If above 10% v-Dec, add additional load, if in the range then hold the line, if below the range reduce load. The 3 Tiers Behind Training for the 225 Bench Test Tier 1 – Absolute Strength 🏋️(Day 1) Your ceiling. The stronger your max bench, the easier every rep at 225 becomes. Think Charlie Francis’ concept of “speed reserve” Tier 2 – Explosive Strength ⚡(Day 2) In sport science terms, this is your rate of force development (RFD) or in laments terms, how fast you can recruit motor units and apply force to the bar. When RFD is high, each rep is faster, more efficient, and “costs less”, allowing athletes to sustain performance deeper into the test. Tier 3 – Special Capacity 🔁 (Day 3) The ability to repeatedly express submaximal force under fatigue. From a sport science standpoint, this reflects strength endurance, local muscular oxidative capacity, and resistance to peripheral fatigue. Athletes who score well here can maintain bar speed and force output across repeated contractions, delaying the drop-off in performance as metabolites accumulate. Strength sets the limit. Power applies it. Capacity proves it. #REALtraining @ #TXST

ACC II: W6D3 (High) The Rx ISO LL Manual ECC Hamstring 2x15s x10/10 Copenhagen Adduction x10/10 Clean 2/2/1/1/1/1/1 70/75/80/80/80/80/80 Clean Deadlift 2x3 90/100 RDL 3/3/3/7/7 70/75/80/70/70 Hatfield ECC Contrast w/ Weight Releasers (40%) 3x1 4 (5-6s ECC Yield) 45/50/55 Hatfield ECC Clusters w/ Weight Releasers (40%) 2x1 1 (5-6s ECC Yield) 65/70 30s Intra-set rest Aux Reverse Hyper 2x12 Hand Supported SSB Calf Raise 2x12 Skater Squat 2x10/10 #REALtraining @ #TXST

The Gym Is About Being Present 🧠 No phone. No noise. No distractions. Just the work and the moment. There’s no finish line. The only thing promised is death — so enjoy the process. #BeingPresent #GymCulture #RealTraining

The “Twin Towers” of San Marcos walking it like they talk it #EDD Top set of Push Press x2 @ 85% Top set of Badger Protocol Squat 1 2 1 @ 75% w/ 3-4 sec ISO #REALtraining @ #TXST

SCARS® training for US Navy SEALs and Special Forces. Combat-proven. Not theory. Learn what the best trained with → scars.com/page/scars-hist #NavySEALs #CombatProven #SpecialForces #RealTraining

Now this is real training 🔥 The movement looked too fast and natural to be AI… My brain still can’t process it 😂 Where is physics when you need it? #RealTraining #MindBlown #PhysicsLeftTheChat #LenaMiu #RahulGandhi #T20WorldCup2026 #TejRan

The Rx ISO Groin 2x15s x10 Manual ECC ECC Nordic 2x5 3-pos Power Clean 5x3 65/65/70/70/70 (Hang BTK/Pause BTK/Power) Clean pull 1x5 80 Clean Deadlift 1x5 90 Back Squat x1/1/1/1/3/5 65/70/75/80/75/70 1 1/4 Cyclist Squat 2x10 Seated Calf Raise 2x12 Back Extension 2x12 #REALtraining @ #TXST

Anyone can study healthcare. But not everyone can handle the reality of clinical practice. Our HCA students? They’re built different. 💪🏽🩺 Our January intake for Certificate in Healthcare Assistant Is still in progress. Contact: 0705464722 | 0787888533 Email: admissions@redcross.or.ke Visit: krcti.ac.ke #HCA #RealTraining #RealImpact