Build Your Snatch Training Blueprint Design a simple plan that builds coordinated strength The snatch demands speed, mobility, and timing. A clear plan reduces errors and stress. I use short, focused sessions and precise volume. Key principles: Keep the bar close. Drive upward, then pull under fast. Use triple extension. Hips, knees, and ankles extend…
Wall-Sit Centered Lower-Body System Build a simple, powerful system around the wall sit The wall sit develops lower-body endurance with minimal equipment. It trains quads, glutes, and core without spinal load. I use wall sits to anchor leg days. They teach position, tension, and mental grit quickly. Key principle: Isometric holds increase time-under-tension. This improves…
Core-First Strength System: The Plank Standard in a Full-Body Framework This system makes the plank your core checkpoint. Every workout reinforces that standard. Why the plank works: The plank trains anti-extension and anti-rotation. Your torso resists motion, which protects your spine. You create intra-abdominal pressure by bracing and breathing. This stiffness transfers power to…
Your Walking-First Fitness Blueprint Build a simple walking system that strengthens your whole body Walking trains your heart, legs, and mind with low risk. It fits busy lives and limited budgets. I coach beginners to start small and progress weekly. I use Garmin and Strava to track effort. Key training principles Frequency drives adaptation. Walk…
Qigong-Centered System: Purpose, Body Mechanics, and Weekly Shape This plan puts Qigong at the center of your training week. It supports strength, cardio, and mobility together. I use this structure with beginners who need calm focus and safe progress. Qigong teaches body alignment and gentle tension. It builds awareness for safe lifting and efficient…