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  • Writer's pictureCoach Rommel

There are so many benefits that can be attained whenever you train your body physically.

First, physical strength that enables you to carry more task, bigger volume of loads can be handled than an average person who does not do any strength activity.

Second, a person who does strength training increase its capacity of proper fuel (macronutrients) consumption that enables you to balance your hormone production such as insulin receptors (insulin sensitivity) opposing pre-diabetes or some-more, improve its reproduction that affects your moods and emotions positively (endorphins).

Third, ultimate strength can only be achieve when you have the proper mind (form/technic/execution) and strong-will. It is called Performance. Stronger healing from trauma and injuries and that will lead to Mind and Body strength connection.

What separates an elite pro-Athlete to an average pro-athlete?

Its the MIND that stays FOCUSED under tension and pressure and can still maintain PRECISION and FORM!

Get to know more about your strength and we will lead you to get to that Emotional strength! Drop a 'HI' to


  • Writer's pictureCoach Sherwin

Updated: Mar 9, 2023

(Slow Vs Fast twitch fiber)

Are you a better sprinter or a distance runner? Can you be great at both? Many people believe that having faster or slow twitch muscle fibers may determine what sports athletes excel at and how they respond to training.

The Muscle-Fiber Test

On a big strength exercise like the bench press or back squat, load the bar to 80% of your one-rep maximum (1RM). For example, if your one-rep max on the bench press is 200lbs, then use 160lbs. Then, do as many reps until you fail or your technique gets really bad.

  • Less than 7 reps: fast-twitch dominant

  • 7 to 9 reps: balanced between slow- and fast-twitch fibers

  • More than 9 reps: slow-twitch dominant

Slow-Twitch Training

If you’re slow-twitch dominant, you have a great advantage in longer-duration activities. With your resistance training, focus on increasing your time under tension.

Use higher reps - eight or more - focus on a slower tempo (i.e. two seconds up and two seconds down) with your strength exercises. Also, use shorter rest periods (like 30 seconds) and, every few weeks, train to failure, count how many reps you could do, and try to beat that next time. If you think, however, slow-twitch training will make you look like a skinny marathon runner, think again. Those guys run for hours per day—you don’t.

Finally, occasionally target your fast-twitch muscles with low-rep training to boost your maximal strength. Also, add a few power exercises and perform some high-intensity intervals with less than 15 seconds of work.

Fast-Twitch Training

If you’re fast-twitch dominant, you thrive in activities with quick bursts of power, speed, and strength. In your training, you respond well to explosive exercises. When creating your workout, add fast movements like box jumps, medicine ball slams, and kettlebell swings. Then, add heavier power exercises like power cleans, push presses, and jump squats; with your strength training, lift very heavy (90% or more of your 1RM) and lift as fast as you can.

Finally, periodically target your slow-twitch muscles with high-rep sets or slow eccentric movements. Also, use long jogs, hikes, or bike rides for cardio to improve your aerobic system. Did you find this useful? Share!

  • Writer's pictureCoach Ronoah

Doing a workout before breaking fast is one of the best way to do stretches and muscle releases as the muscles are more relaxed due to less supply of energy that enable them to be tender.

With a combined interval training between low to medium intensity, compound movements such as swimming, cycling, slope climb walk, foam rolling or yoga is a perfect combination to release muscle tightness, impingement on joints and helps maximize fat as the source of energy.

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