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Joshua Jokic | Athlete Performance

@jokic_fit

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Coach. Competitor. Problem Solver.
Helping athletes chase PBs instead of excuses.
👇 Work with me.
👕 @purpose.athletic
📩 [email protected]

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Turns out there's a fair bit of running involved.

But more isn't always better.

The goal is to build enough volume to improve without compromising your ability to recover and perform.

That means balancing easy running, quality speed work, appropriate progression, and recovery.

Anyone can tell you to run more.

Knowing how much, how hard, and when to push or pull back is where good programming comes in. by @jokic_fit

It’s an accessory, not a muscle-up progression.
If you can pull high enough for a ring muscle-up but struggle getting through the turnover, try adding Russian dips.
They help you get comfortable producing force from the forearm position back into the bottom of the dip.
They won’t replace practising your actual ring transition, but they’re a useful accessory for building strength and confidence through a position most athletes aren’t used to.
Build the strength. Practise the skill. by @jokic_fit

My toxic trait is needing to know if I can do it too. 🦋🐝
@marlonwoods_ this count? by @jokic_fit

Normal was never the goal. by @jokic_fit

Some skills take way longer to feel natural than they look.
Keep showing up.
Keep accumulating reps.
Eventually, the thing that used to feel impossible just becomes something you do. by @jokic_fit

Once you unlock a skill, the next challenge is making sure they dont fall apart when your heart is screaming at you.
Make sure you are working your skills with different fatiguing stimulus.
Give this one a go to devlope your toes to bar.
2-2-2-3 minute intervals with 1 minute rest between
12 burpee double box jump over
Max toes to bar in remaining time by @jokic_fit

Honestly, she’s got life pretty well figured out. by @jokic_fit

Having Toes-to-Bar is one thing.
Having them when you’re tired is another.
Once you’ve got the skill, the next step is building the capacity to keep using it when fatigue starts stacking up.

This one will test it 👇
2–2–2–3 MIN INTERVALS
1:00 rest between intervals
10 x (1 Burpee + 2 Box Jump Overs)
Max Toes-to-Bar in the remaining time
Score = total T2B across all 4 intervals.

The goal isn’t to blow up the first interval. It’s to see how well you can maintain the skill as the fatigue builds.
My score: 73
Can you beat it?
Give it a crack and drop your score in the comments 👇 by @jokic_fit

🏃‍♂️ 🏔️
Running. Lifting. Racing.

Seeing how far I can take this.

Come along for the ride. by @jokic_fit

This one fucking hurt. 😂
5 rounds
10:00 work / 2:00 rest
1.6km run
300m ski
20m burpee broad jumps
Max distance run in remaining time
Bio Fuel before. Hydro Boost + carbs in the bottle throughout.
Fuel the work. Get it done.
.
.
.
@weare.ascend
Code JOSHUA10 by @jokic_fit

Christie learnt this skill in one session.
Not because there's a magic drill.
She already had the pieces, the strength, body control, and capacity. We just needed to work on the positions, timing, and how to put it all together.

For another athlete, building those pieces might take weeks or months. And that's completely fine.
The point is to know what's actually missing and train that, rather than throwing endless drills at a movement and hoping one eventually sticks.

Assess → Build → Develop → Apply.
Stop throwing darts at the board blindfolded. 🎯
Give your training direction.

What skill are you working towards right now? 👇 by @jokic_fit

A PB is a PB.
Whether you ran 5km in 40 minutes, 30 minutes or 20 minutes! If it's the fastest you've ever done it, you've progressed.
Social media makes it way too easy to finish a session feeling proud, open your phone, see someone doing something ridiculous, and immediately move the goal posts on yourself.
Use faster people as inspiration. Chase them. Learn from them.
But don't let someone else's chapter 20 make you embarrassed about your chapter 2.
Celebrate the wins.
Then get back to work. 🫡
Your pace. Your progress. Your purpose. by @jokic_fit