Philipp Scholz (@philipp.s_87)

Auch auf Arbeit wird vernünftig gegessen 💪🏼
Die Zeit MUSS sein !!!

Tarek Shuhaibar (@pt_shubzz)

Day 17 on the road to @wbff_official Muscle Model and it's legs again at @gymboxofficial Bank
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It was meant to be a rest day but as I'm traveling to Belfast tomorrow for the @philgraham01 business mastermind I thought I'd get another session in -
This was my top set on the Smith Machine squats which are feeling so much better and comfortable now. I used a band here to accommodate the resistance profile of this exercise. I've also been working on strengthening my spine and doing specific exercises to get my spinal extensors and mid/lower traps. This has done a world of good for me, it's often a lot of people neglect in programme design
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My training in general is a million time better as calories are up and intra workout carbs are back in
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The 15 rep set on the leg press felt disgusting and my quad were on fire, I usually use a blue pad underneath my bum to help me lock in and keep more stabile in my pelvis/sacrum
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Time to really push the training now, time to get huge 💪🏼

Brandon Akira (@akirathebad)

Sometimes the hardest rock to climb isn’t increasing your knowledge or refining your talent, but mastering the power of producing results by perfecting your “autopilot.” The single thing that stifles results the most is inaction. Sometimes, you just need to shut up and #DRIVE. 👊🏽😤 #KeepGoing #NoExcuses #transformation #perserverance #ambition #motivate #empower #motivation #motivationquotes #neverquit #neversurrender #conquer #fearlessphysiques #workhard #inspire #muscle #warrior #discipline #fitnessmotivation #success #successquotes #fitspo #fitnesslifestyle #life #fitnesslife #fearless #healthyliving

Frank A (@frank_fuckin_a)

I get it, I’m not perfect. I was never trying to be, but I’m not long for this Earth, if we really only ever get one chance to burn

Coach Pau ⬇️ 46 Lbs (@rostran_fit24)

Good morning ☀️😃 shake for two ✌🏻 please ☺️ #HolidayShred
🔸We will be starting a 21 day challenge on December 1st‼️Rules are super simple🙌🏻 message me🤳🏻to learn more & get started NOW!
#WellnessCoach #CoachPau #HerbalifeNutrition
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#workout #motivation #fit #training #fitness #fitfam #healthy #lifestyle #exercise #gymlife #health #muscle #strong #fitnessmotivation #fitspo #instafit #fitnessaddict #inspiration #getfit #eatclean #instagood #weightloss #cardio #diet #gains #cleaneating

💎 D A W N Y A H A C H E Y 💎 (@bunzngunz_)

Fuck your motivational speeches & long ass bunch of bullshit. Stop being a little bitch and put some damn effort in.✌️❤️
#LegDay #WithNeckPain #WorkHarderThanEnough
#MotivationalSpeech

BBG Affiliate- ALLY (@kaylaitsines.transformations)

This girl neverrr fails to amaze me 🙌 @sophieaustin93 ❤️
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-FREE BBG WORKOUTS 👉 email "free workout" to kaylaitsines.transformations@gmail.com ❤️

DJ Monopoli (@deejaymonopoli)

Rocking several dope spots this weekend for my Birthday ! CHECK IT OUT ➡️ Thanksgiving Eve: Access Nightclub, Edgewater NJ
Friday Night: Birch Nightclub, Hoboken NJ
Saturday Night: Attic Rooftop, NYC •




#nyc #newyorkcity #hustle #grind #nightlife #corporate #privateevents #djlife #dj #music #workout #fitness #nightlife #life #djmonopoli #fitspo #fit #fitnessmodel #goals #4thquarter #work #success #successprinciples #workharder #fashion #mensfashion #gym #thanksgiving

Steve Calarco (@calarcoperformanceandhealth)

The Olympic Lifts have a ton of benefits/carryover to performance. They’re not the end goal, but merely a means to an end. With that being said, even if an athlete cannot complete the full lifts for whatever reason, derivates can be used to achieve the same adaptation. —
The Force-Velocity Curve, as shown above, demonstrates the Inverse relationship between Force and Velocity. Heavier objects have/require a higher force and lighter objects have/require a higher velocity. For example, a 1RM Back Squat will produce very high levels of force but a low velocity. Conversely, a CMJ will have a very high velocity but a relatively low force. —
Now, within the curve, you have “zones/areas" of Maximum Strength, Strength-Speed, Peak Power, Speed-Strength and Max Velocity. —
Think of Max Strength between 90-100% of your 1RM

Think of Strength-Speed as a middle ground Max Strength and Peak Power

Think of Peak Power as generating the greatest amount of force in the least amount of time. Some examples of this would be the 2nd pull of the olympic lifts and jump squats (30-80%)

Think of Speed-Strength as the middle ground between Maximum Velocity and and Peak Power. An example of Speed-Strength would be light loaded Jump Squats

Last, there is Max Velocity. Think of this as sprinting, hoping and bounding.

Putting this all together. In my opinion and in the opinion of others smarter than I, you can certainly use pulls and the derivatives of the lifts within these “zones” of the curve to achieve the same adaptation without having the use the full lifts. —
MINIMUM EFFECTIVE DOSE!

Above you can see me doing some clean pulls from the floor with 145kg. This would fall in the Max Strength zone for me.

Using The Olympic lifting derivatives can be very impactful to increase performance. Identify the goal and then select the proper tool and exercise to get the job done and allow the athlete to be successful with minimal consequences. Surf the Curve!!!
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