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Ivan Henwood

@ivanhperformance

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Helping hard-training athletes restore their health, movement & performance 📈🧠
NYC & Saint Michael’s College

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Snapping into layback #javelin by @ivanhperformance

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23 days ago

If you’re only focusing on movements rooted in solely producing force you’re doing it wrong
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This is the structure I found has worked best to organize and keep everything stacked how it should to produce the best possible outcome.
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I use it for push based movements, hinges, squat/lunge variations, etc. This is how we can tackle every portion of force production & absorption we will face when moving at high speeds by @ivanhperformance

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a month ago

Failure to move the needle forward is actually very common. It was my kryptonite for years. You show up, you put what you think is good work in, but results on the field don’t show.
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You need to become more aware of what it is you’re doing. Become a student of the game. Increase your bodily awareness. Become well versed in different languages of movement. Know how to move the needle that we speak of. #training by @ivanhperformance

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a month ago

Rule of Thumb: 150-250 accumulated yards per session. If you’re on the farther end of that then more appropriate to do twice a week. Lower end of that can be extended to 3x a week.
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Example session:
Warmup + skips + hops + prime times
10y fly x2-3
40y x4
Jumps
Then lift
#athletetraining by @ivanhperformance

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a month ago

One of the most important metrics in any training routine is how much enjoyment we get out of it - there should be some things ingrained into it that scare us, even frighten us, maybe some that bore us, maybe even sometimes drive us insane - but the overarching idea is to get fulfillment and enjoyment out of the process that drives us forward. We must know what we are moving forward to, we must design systems that propel us toward doing what needs to be done, and we must take great pride in the work we do daily. There is nothing greater and more energetic than training through a routine designed for your specific goals and one that abides by who you are and what you need. #training by @ivanhperformance

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2 months ago

Heres the full 30 minute structure I’ve been running for a minute now. Always making tweaks and variations but the main thing stays the main thing. Accumulated about 200 yards of full intentional ground between the 10 yard flies, 40 yard dashes, & high intent triple broads and broads.
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Sprint training this year has been the first year I’ve devoted myself to actually getting faster. Most of our sprint training as athletes at all levels comes in the form of punishment, which leads us to not really focus on actual intention into the reps but rather just complete the motion of the rep, which means we find little benefit in the sprinting at all. Couple that with midwit lifting principles which I certainly took on for quite a while and it gives you a lot of biomechanical habits to unlearn when it comes to sprinting and jumping well. The power is there due to the strength being undeniable, but the transfer of the power is the name of the game.
- by @ivanhperformance

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2 months ago

25 training, diet, and lifestyle “rules of thumb” for #athletes by @ivanhperformance

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2 months ago

5 of my favorite and most implemented dedicated mobility movements to make mobility actually engaging and difficult, not boring and easy. All of these are simple to progress in either load, hold duration, or position intensity #athletemobility by @ivanhperformance

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2 months ago

The body was not “meant” to train balls to the wall. That doesn’t mean you shouldn’t, you won’t drive adaptation otherwise, just be aware it is not completely natural. Thus we need to ensure our lives are structured to handle this extreme stress. Just because you’re jacked doesn’t mean you’re healthy. by @ivanhperformance

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2 months ago

Embrace these pillars into your training after establishing a strength base - which in turn will naturally deplete some from each, but they can all be easily restored. It’s amazing to be strong, it’s even better to have all 4 of these⬆️#strength by @ivanhperformance

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2 months ago

Maximum intent matters a lot in #cardio - we get there through timing, through competing with our previous reps, through setting an incentive to begin with. When we just go on “runs” we can easily drop the level and turn our ground contacts into sloppy ones. by @ivanhperformance

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2 months ago

My diet is what has drove my results for the past 6+ years of training. It has pretty much always remained dialed whether I was in a period of tracking or not tracking.
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Here are the principles I currently abide by. I’ve mostly implemented all of these in my whole lifting journey. The main things I’d say I changed relatively recently that I didn’t always do is paying more attention to how much fat I intake (I used to eat too much, causing inflammation) & I used to eat too late which affected sleep and digestion.
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#diet by @ivanhperformance

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2 months ago