#Intensities

More like the girlies in my DMs… 💥🤣 I’d like to personally thank my app @train.withsoph for the Grow your Glutes program (written by me) and genetics for this POV. If your goal is glute growth, it’s not just about what exercises you do in your sessions, you need to be strategic with the following: 1. Your program - sets, reps, rest, and importantly intensity (how hard you’re training and how close to failure) and the relationship between your programs (how you continue to make progress each training block) 2. Nutrition - heavy on the PROTEIN(!!) but eating either at maintenance or in a surplus so that your body has the energy available to build muscle and train hard 3. If you’re actually training at the intensities required (challenging yourself and close to failure), you will need significant rest. Days off the gym, proper sleep and stress management because these impact your ability to grow muscle. 4. Finally know that it takes time - you need to be consistent and expect to put the work in for months and years for visible results. #growyourglutes #glutegrowth

ADHD & addiction-like cycles are a serious problem that go on and on, replacement after replacement without self-intervention. You have to choose intensities that are healthy. Ones that interest you and add to your life, the things that those destructive behaviours were. #adhd #adhdaddiction #neurodivergent

🍯 hips in BJJ 🟰 better guard, better takedown defense, better base.. better everything. Try these poses to loosen up yours hips or use them as a recovery the next day! These poses all hit pretty much the same areas, they are different intensities and levels so try and pick 2 that feel the most suitable for your body! #bjj #yogaforbjj #jiujitsu #bjjgirls #yoga #bjjtips #bjjinjuryprevention #bjjyoga #bjjhips #bjjflexibility

Breathing isn’t one-size-fits-all. The goal is rhythm, control, and awareness. By practicing different techniques: nasal, mouth, or a combo, you train your system to adapt and stay efficient across intensities. 👉 Try these on your next run and see what feels best for you. Consistency + awareness = stronger running. #Breathwork #RunningTips #MarathonTraining #RunnerLife

HOW TO WARM UP PROPERLY FOR A 5KM Rules of warming up: The faster the speed you must run in the race, the more warming up you need to do.  How not to warm up for a 5km ❌ 1️⃣ 5mins easy jog 2️⃣ Race Here’s a warm up routine I like to follow ✅ 1️⃣10-15mins of easy running 2️⃣2 x 1mins at threshold pace or RPE 7 (1min walk between each rep) 3️⃣ 4 x 15 seconds FAST strides (1mins walk between each stride) 4️⃣ Race If you’re feeling extra flat, start the warmup even earlier and really try to run FAST on the strides. Sometimes, we need to shock the system to wake the body up, getting it into race mode. I know what you’re thinking, “won’t this tire me out for the race”. If you do these at the right intensities, it’s not going to tire you out, you should actually feel more energised afterwards. Give this a go on your next race and let me know your thoughts 💪

Send this to your favourite open mat buddies 🙋‍♂️ 1) 10 mins drills (low intensity) 2) 15 mins stand up (high intensity) 3) 15 mins leg entanglements (low intensity) 4) 15 mins open guard passing (high intensity) 5) 10 mins back control (low intensity) I’ve categorised the intensities based on potential for movement. You can’t move much from a leg entanglement or back control so the energy expenditure is usually lower than wrestling or passing open guard. Alternate between intensities to let yourself recover whilst still working on useful skills. 🥋 @kingz.jp 🏠 @carpediembjj_jiyugaoka

If you want to keep intensities lower while still doing something other than tempo, density sets are a good way to go. Today I set a timer for 20 minutes and ran as many 60’s as I wanted/could with walk back rest, up a 3-4 degree incline at a sub max pace. I followed this up with some drills with short rest & certain technical foci rather than intensity. Good for beginners, during off season, or if you want to move but don’t want to blast your CNS. Pairs well with the @antepes Muscle Runners. Get 10% off with code ATHLETEX25 🔥 #sprinttraining #sprinting #speedtraining #speed #sprints #track #trackandfield #athletics

Therapy helps 🖤 doesn’t solve the problems or take away the emotions/intensities but it does open your eyes on how to better manage and therefore prevent crashing tf out :) #fyp #bpd #fypシ #lucianoxxxarellano #borderlinepersonalitydisorder

Best Way to Progress Your Plyometric Training👇 Share this to a friend 🤝 Plyometrics at their core are you exerting or absorbing maximum force in short amount time while targeting your fast-twitch muscle fibres and tendons responsible for absorbing & generating power. Regardless of your training goal, plyometrics should be a staple in your training routine. This is because they add tremendous gains to your overall athletic performance and are relatively easy to performing no matter what equipment you have access to. By engaging these muscles through movements like hops, bounds, jumps, bounces etc…you’ll improve your body’s ability to handle force efficiently 🏃‍♂️💨 Plyometrics are split into different intensities and vary from beginner to advanced. This routine shows you how to progress as a beginner all the way up to advanced level. Progression ⬇️ 1. Low Hops | 2 sets x 10 reps 2. Single Leg Hops | 2 sets x 10 reps each side 3. Plate Speed Hops 2 sets x 8-10 reps 4. Pulsing Pogos | 2 sets x 4 reps *1 rep = 2-3 low hops + 1 large pulse 5. Resisted Pogos | 2 sets x 8-10 reps (use 15-20% of body weight total DB selection) 6. Depth Jumps | 2 sets x 4-5 reps 7. Reactive Bounces | 2 sets x 4-6 reps total You don’t have to do them all in one session and can progress as you build confidence. Follow for more ways to unlock your full athletic potential 😊

Should you breathe through nose or mouth? Ever wondered if you should breathe through your nose or mouth while running? The answer could completely change your timing, endurance, and performance. Here’s the simple trick: - At lower intensities (zone 1 & 2), nose breathing works best. - But once your intensity rises and oxygen demand shoots up, your mouth takes over. That’s why sprinters and many marathoners running at higher intensities breathe through their mouths—because their body demands more oxygen to sustain performance. So the real answer? It’s not “nose vs. mouth.” It’s about listening to your body and matching your breathing pattern with your intensity level. Want to seriously level up your running game? The way you breathe could be your hidden performance booster. 📩 Comment “RUNNING” below and follow this channel—an exclusive PDF guide will be sent to you automatically! #swasthaham #runningtips #running #breathingtechnique #nosebreathing #mouthbreathing #runningendurance #marathontraining #sprinttraining #marathon #sprint

Cruelity is how someone reacts at their weakest and most ignorant point. It's the opposite of growth and connection and the gentle ones are strong. The ability to deal with life's intensities and remain kind to living creatures and reality itself despite hubristic motivators and fears is a sign of a truly strong consciousness. It's too easy to be hateful and dismissive and it takes real courage to feel the pain and know it is never truly personal. No one has it easy, and it's common to explain why people can be so blatabtly horrific, however that is in no way an excuse. Gentle and kind is always misunderstood as weak, because it isn't equipped with superficial teeth, but boy the most loving and biggest hearts among us all are the most terrifying when provoked. Not out of the need to control, but to protect the beauty and love that is so annoying to those who just don't get it. Life is so odd, and most answers are paradoxical vs. what is expected. I love it. #drawing #illustration #artist #art #artlife #schizophrenicart #schizophrenia #schizoaffective #psychosis #neurodivergent #trippy #spiritual #hearingvoices #voicesinmyhead #schizophreniasimulator #hallucination #hallucinations #psychology

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