H A Z M I

Bachelor of Sports Science 🎓 | Strength & Conditioning Coach 🏋️ | Swim Coach 🏊

[H A Z M I @hazmiisa]

Yup, Jump Rope antara senaman yg bagus but tapi ingat ye bukan semua orang boleh henyak terus lompat especially someone in "Special Population"

Structured well your training volume & intensity and listen to your body to minimize the risk of injury

Stay Healthy ❤️

[Public Health Malaysia @health_malaysia]

Semasa kanak kanak, memang ligat anda bermain dengan tali skipping, setelah lama di tinggalkan dan tidak lagi menjadi rutin, ia mungkin agak mencabar untuk anda kembali melompat.

Thread.

[Pat Basil @pbasilstrength]

Anatomy of a total body day:

1. Sprint (4x15yd)
2. Jump, Throw, or both (Box Jump/Scoop Toss)
3. Main lower body lift (Squat)
4. Main Upper body lift (Bench Press)
5. Assistance lower body lift (RDL)
6. Assistance upper body lift (Row)
7. Direct core (Side Plank)

[Pat Basil @pbasilstrength]

"How do I program speed and strength on the same day?"

Easy

Do your speed and power work first while you're fresh and can produce maximal outputs

Then lift after

The speed and power work first will act as a great warm up and primer tapping into the potentiation (PAP) effect

Need help building your training programs?

My Program Design Course is the roadmap you need: https://t.co/phqgL9lHUy

[Pat Basil @pbasilstrength]

8 Week alternating Heavy Effort/Dynamic Effort plan:

Heavy Effort:

Week 1: 3x6 at 75-80%
Week 3: 3x6 at 80%
Week 5: 3x5 at 80-82%
Week 7: 3x5 at 80-85%

Dynamic Effort:

Week 2: 5x3 at 50%
Week 4: 5x3at 55%
Week 6: 6x2 at 60%
Week 8: 6x2 at 65%

[Ben Griffin @Coachgriffin88]

A session from our Athlete Development Program:

A1 - Seated weighted jump - 3x5
A2 - Seated hurdle jump - 3x3

B1 - Reverse prowler drag - 3x40m
B2 - Chest supported row - 3x8

C1 - Dumbbell RDL - 2x8 (3s hold)
C2 - Single arm O/H press - 2x10
C3 - Iso barbell calf raise - 2x30s

[Mike Guadango @Guadango]

Sprint Progressions
1. Tempos 2-6 Weeks
2. Hills 2-6 Weeks
3. 10y Sprints 2-4 Weeks
4. 20y Sprints 2-4 Weeks
5. 30y Sprints 2-4 Weeks
6. 40y Sprints 2-4 Weeks
7. 50y Sprints 2-4 Weeks
8. 60y Sprints 2-4 Weeks

[Mike Guadango @Guadango]

Plyometric Progressions:
1. Box Jump 2-4 Weeks
2. Weighted Box Jumps 2-4 Weeks
3. Squat Jump 2-4 Weeks
4. Weighted Squat Jump 2-4 Weeks
5. Depth Jump 2-4 Weeks
6. Hurdle Hop 2-4 Weeks
7. Depth Jump + Hurdle Hop 2-4 Weeks

[Pat Basil @pbasilstrength]

Just getting back into speed work after a training layoff?

This will get you started - do this 2x/week

Weeks 1-2:
20yd sprint x2 reps
30yd sprint x2 reps
- 100yd total

Weeks 3-4:
20yd sprint x3 reps
30yd sprint x3 reps
- 150yd total

You can guess what Weeks 5-6 will be

[Salahu @salahudeen33]

Don't think too much, rely on Allah, and direct all your affairs to Him 💔

[Zack Rockstarᅠᅠᅠᅠᅠᅠᅠᅠᅠᅠᅠᅠᅠᅠᅠᅠᅠᅠᅠᅠᅠᅠᅠᅠᅠᅠᅠᅠᅠᅠᅠᅠᅠᅠᅠᅠᅠ @zack_rockstar]

Syukur Alhamdulillah, Iran benarkan kapal Malaysia melalui Selat Hormuz. Tahniah PMX

Allahuakbar!!!

[Griffin @griffinarks]

menikahlah dengan seseorang yang memahami sikap sakinah, mawaddah, warahmah.

— sakinah : ketika tau kekurangan pasangan tapi tidak mencela.

— mawaddah : ketika melihat kekurangan pasangan tapi memilih fokus pada kelebihannya.

— warahmah : kekurangan pasangan dijadikan sebagai ladang amal pahala.

[Xavier Naxa @XavierNaxa]

Kepada semua pengguna iPhone, bagi menjamin keselamatan iPhone, sila aktifkan Pelindungan Peranti Dicuri.

Seting - Privasi & Keselamatan - Pelindungan Peranti Dicuri (Aktifkan).

[Hilal Asyraf @HilalAsyraf]

Allahuakbar,
Allahuakbar,
Allahuakbar,
Walillahilhamd.

Semoga didikan Ramadhan menjadi bekal yang kita bawa sepanjang 11 bulan yang mendatang.

Piala Ramadhan adalah taqwa.
Sebaik-baik bekal adalah taqwa.

Selamat hari raya!
Maaf zahir & batin.

Moga Allah terima Ramadhan kita!

[Hilal Asyraf @HilalAsyraf]

Malam ini kita akan mula bertakbir raya.

Sebagai orang beriman, bertakbirlah tanpa rasa malu dan apolegetik. Hayati setiap lafaz takbir yang meluncur dari bibir kita kelak.

Takbir raya itu satu isyarat bahawa Aidil Fitri itu satu ibadah. Bukan pesta maksiat. Bukan pesta dosa.

[H A Z M I @hazmiisa]

Some of us are born into need, while others are not, yet some still believe they are entitled to everything ❤️‍🩹

[Santapan Minda @SantapanMinda]

Feel betul dengar doa taubat ni. 🥺

[rin @ggyarinee]

semoga ketemu lagi dengan ramadhan tahun depan dalam keadaan sehat dan lebih baik ibadahnya dari tahun ini, aamiin.

[عائزے_رومان @paglii_dewanii]

قرآن اپنے پڑھنے والے کو جنت میں لے جائے گا۔

[Yazid Hamka @yazid_hamka_]

Ringkasan Pandangan 4 Mazhab: Adakah Perlu Solat Jumaat Jika Sudah Solat Hari Raya?

1. Hanafi & Maliki: Tetap wajib.

2. Hanbali: Tidak wajib.

3. Syafi'i: Tetap wajib, kecuali bagi penduduk kampung yang jauh dan terpencil.

[H A Z M I @hazmiisa]

Satu pasukan rugi, satu pasukan lagi untung 👀

[HRH Crown Prince of Johor @HRHJohorII]

Kami telah mengenalpasti 6-7 pemain warisan untuk pasukan Harimau Malaya. Diharapkan kerajaan Malaysia dapat membantu dalam proses mendapatkan pasport Malaysia agar mereka dapat bermain untuk Harimau Malaya pada kelayakan Piala Asia 2027 mulai bulan Mac ini. Mustahak Harimau Malaya memulakan kempen kelayakan dengan keputusan yang positif. @FAM_Malaysia @anwaribrahim @KBSMalaysia