syncx

@kablakey

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@AbudBakri Need the immune system protocol

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@Dr_Red_Gamer I intentionally eat satiating foods on a bulk because its so easy for me to inhale everything

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@HybridElitePrep Skill maxxing 🙏

[Hybrid Athlete || Elite Performance @HybridElitePrep]

Skill Development Blueprint drops on Monday.

This is not a collection of drills.

It’s an ENTIRE framework for retaining, refining, and pressure-testing your movement acquisition & strategic game in any area.

⬇️ This will cover:

[syncx @syncxwr]

@Dr_Red_Gamer Breakfast straight away because Mr Red said so.

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@HybridElitePrep Recently had to switch to leaning back because the DOMS from leaning forward was insane from just 2 sets😢

[Hybrid Athlete || Elite Performance @HybridElitePrep]

𝙃𝙊𝙒 𝙏𝙊 𝘼𝘾𝙏𝙐𝘼𝙇𝙇𝙔 𝘽𝙐𝙄𝙇𝘿 𝙎𝙏𝙍𝙄𝙆𝙄𝙉𝙂 𝙋𝙊𝙒𝙀𝙍, 𝘽𝙊𝙉𝙀 𝘿𝙀𝙉𝙎𝙄𝙏𝙔 & 𝙋𝙍𝙀𝘾𝙄𝙎𝙄𝙊𝙉 𝙏𝙀𝘾𝙃𝙉𝙄𝙌𝙐𝙀 𝙁𝙊𝙍 𝙈𝘼𝙍𝙏𝙄𝘼𝙇 𝘼𝙍𝙏𝙄𝙎𝙏𝙎

(Most trainers on X have surface level knowledge they scraped from other creators… This is real training info ⬇️)

———

The heavy bag is rarely used correctly.

Like barbells and dumbbells it is able to be used to train using different exercise formats & create different adaptations.

Most just simply try to hit the bag hard and get tired using it as an arbitrary target.

The point of the bag is that it holds weight which creates resistance upon impact.

(Like a barbell which generally creates resistance *during contact*)

We can use this to:

> Create high impact stiffness with strikes (Weight of the bag provides stronger plyometric overload that shadow boxing & light pads do not).

This will develop the tendons and soft tissues that translate force into contact.

How to:
Perform bag work at a slower pace of total reps but with high power, so that your endurance systems do not reduce power output. Treat these strikes like you treat explosive lifts. Long rest periods.

———

> Condition the bones of the shins & upper limbs (striking lower on the bag will increase impulse)

Impacts with more “weight” behind them will increase bone density in the stressed targets over time.

How to:
Perform repeated accumulations of reps landing with the same surface area on your body at an intensity you can handle aiming to land lower on the bag. This is where more of the padding material rests.

Note: Strike only at an intensity that is tolerated. Hands are much more fragile than shins.

———

> Drill technical accuracy at maximum power against a non-compliant target (no assistance in accuracy or impact quality from the pad holder)

Striking with perfect form is not an isolated movement - it’s a relationship between how you transfer force and the location of a target. The collision you can manage is what determines strike effectiveness.

You must be able to land with high effect on a *small target* while honoring other tactical considerations.

How to:
Pick a technique you are going to develop and strike the bag at a specific marked target point with both perfect form and accuracy on target. Increase speed and power without form deterioration, and attempt to continue to strike the bag with perfect accuracy while it swings.

———

Simply wailing away on the bag like 99% of people do is like strength training by just messing & around getting tired with general weighted exercises and no format or protocol.

It will still benefit the above at the start due to the beginner gains effect.

But this will taper off unless you get more structured.

[syncx @syncxwr]

@sam_gzstrength SPLIT

[Doc Red 🍎 @Doc_Red_]

🌸 ☀️ 2 Months Until Summer ☀️ 🌸

Soon Ending bulk at 5’10 and ~171lbs.

Here’s 20 techniques I’ll use to Flash Cut into a Tasty Rice Ball 🍙 again:

1. Eat Junk Food 🍕

[syncx @syncxwr]

@Dr_Red_Gamer So you only eat morning and night? Is there a minimum amount of calories I should have in the morning if I want to keep more for pre and post workout?

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@JC_Kinetics Just needs potato

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@JC_Kinetics 50ius is crazy

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@sam_gzstrength NLP

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@Dr_Red_Gamer Honey / sweet potato probably top ones

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@MPeytonCox + cardio

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@princelyric03 @CombatTherapist Dumbells work great as well

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@DrAwanHealth @PGC1a_RB I feel like it's the forehead and the eyes or them together 🤔

[Spinnin Backfist @SpinninBackfist]

RUFFY WITH THE KO
#UFC313 https://t.co/v6r6CdmAZq

[syncx @syncxwr]

@DeanTTraining ULU