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Tao Nomad

@taonomad_

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Strength & Conditioning | Athleticism | Outdoor
• Help you build your physical foundation, sport performance and injury prevention.
📍 Saigon, Vie

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Athletic Performance Test (Sept 2026)

Mình đã đợi UA Combine quay trở lại lần 2, nhưng nó không đến…

Nên mình đành tự test.

Trên đây là tất cả các yếu tố thể chất mà bạn cần có thể chơi thể thao tốt hơn hoặc thi đấu tốt hơn (Tất nhiên bài test dựa trên cá nhân và level fitness khác nhau, môn thể thao khác nhau mà chọn bài test khác nhau)

Mình là một người yêu thể thao và áp dụng những gì mình tìm hiểu, học để training. Mục tiêu của mình là trở nên Athletic hơn, để chơi bất kỳ môn nào mình yêu thích và đi khám phá nhiều nơi.

Có thể nói Strength & Conditioning đã thay đổi hoàn toàn tư duy và lifestyle của mình. Ngày càng yêu thích hơn

Hẹn mùa test performance tiếp theo.

#strengthandconditioning #athleticism #sports #performance #vietnam by @taonomad_

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15 days ago

Việt Nam - through my eyes. by @taonomad_

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a year ago

Hôm nay trời nắng đẹp cho buổi phục hồi sau buổi tập nặng. Ánh nắng mặt trời buổi sáng giúp cơ thể phục hồi tốt hơn, tinh thần cũng thoải mái hơn.

#sunbath #recovery #athletics #strengthandconditioning #simpleliving by @taonomad_

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3 hours ago

WOD Metcon (Hyrox Style)
____________
(1-2-3 Mins AMRAP)
- Run (Avg Pace 5:15)
- Sled Push (100kg)
- Skierg Row (Avg Pace 2:10)
- Wallball (8kg)
_________
(EMOM x9)
01: KB Carry (24kg)
02: Burpees Broad Jump
03: Rest

#athletics #strengthandconditioning #coach #dailyworkout #longevity by @taonomad_

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17 hours ago

“Dung Hoàng hỏi mình sao anh không nghe nhạc trẻ hả, em thấy anh nghe toàn nhạc dân ca, cải lương 😂”
_
Tui nghe nhiều thể loại nhạc lắm, y chang cách tui tập vậy. Tui thích tập luyện toàn diện các yếu tố thể chất để tui có thể chơi bất kỳ môn nào mà tui thích mà không bị giới hạn.

Nhưng để được điều đó thì bản thân tui phải ý thức trong viec cân bằng trong program của mình.

FOUNDATION PHASE
Weightlifting Session:

1/ BALANCE / SHOULDER STABILITY
Earthquake OHS
Earthquake OHP

2/ BARBELL COMPLEX
High Hang Power Clean
Front Squat

3/ BACK
Deficit Stiff-leg DL
Ring Inverted Row

4/ UNI STRENGTH
Landmine Rotation
Landmine RDL
Box SL Step down

#strengthandconditioning #athletic #foundation #functional #training by @taonomad_

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2 days ago

Mấy hôm nay trời mưa nên không thể đi tập ngoài sân cỏ được.

Tập luyện ngoài trời buổi sáng tầm 7-10h là khung thời gian mình rất thích, vừa phơi nắng vừa tập conditioning luôn.

Các bài tập cải thiện bức tốc, nhanh nhẹn, linh hoạt l, thăng bằng ngày càng nhiều người quan tâm hơn.

Mình tập CrossFit, Hyrox và cả Triathlon nên việc giữ cho cơ thể không quá tải và cân bằng là điều vô cùng quan trọng giữa các yếu tố thể chất trong một tuần/tháng/năm.
Dù bạn chơi môn nào đi nữa thì cũng nên tập thêm S&C để fix những điểm yếu và tối đa hoá điểm mạnh của mình để chơi được lâu dài.

#strengthandconditioning #coach #outdoors #training by @taonomad_

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3 days ago

Đi để thấy, để tiếp xúc, để cảm nhận…yêu sao những thứ bình dị mộc mạc chân phương by @taonomad_

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5 days ago

Week 1 - Gymnastic Day (Basic CrossFit Movement)

(Các bài tập phối hợp toàn bộ cơ thể bằng chính trọng lượng của mình. Giúp cơ thể dẻo dai, linh hoạt hơn)

I. CORE WORK / ACTIVATION WARM-UP
1. Hollow Rock 3x 10-20
2. Arch Rock 3x 10-20
3. High Dynamic Side Plank 3x 10/

II. MAIN WORK
1. Handstand hold 3x 30”
2. Kipping Toe to Bar 3x 6-8 (Techinique focus)
3. Ring Muscle-up Progression (Drill Breakdown)
4. Ring Dip 3x 10

III. BALANCE
BOSU SL Balance Ball Pass
BOSU SL Leg Straight (On Band)

Giai đoan này mình chỉ tập trung vào khả năng kiểm soát cơ thể.
#gymnastics #crossfit #movement #strengthandconditioning by @taonomad_

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8 days ago

WED 7 WOD Metcon

5Rounds of:
_
1Km Run (Avg 5:30)
40M Sandbag Carry Hug (60kg)
15 Wallball (10kg)
15 Toe to Ring

#wod #crossfit #training #daily by @taonomad_

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9 days ago

Quay trở lại tập nền tảng, cải thiện những điểm mạnh và điểm yếu.
Tập luyện giống như một vòng tuần hoàn vậy, bạn nên cho cơ thể nghỉ ngơi, phục hồi, thích nghi, vượt ngưỡng và lặp lại.

Đó là lý do mình chơi được nhiều môn thể thao và duy trì lâu dài được là do mình luôn có plan tập cho cá nhân mình.

Week 1 - Base Strength

Superset A-B (3ROUNDS FOR ALL)

1A. Heel Click + Leg Straight (Hip Mobility)
1B. Barbell Overhead Squat

2A. Strict Press
2B. Front Rack Split Squat

3A. Bent over Row
3B. Feet Elevated RDL

4A. Deadball Side Lunges
4B. SA Incline Push-ups

5A. Copenhagen Plank
5B. Plank Knee Drive & Twist (Foot on box)

6A. Barbell Bicep Curl
6B. Iso Calf Raise

Giải đoạn này mình không ưu tiên cường độ cao hay tạ nặng. Mà tập trung vào các bài kiểm soát, phối hợp cơ thể, những điểm yếu, những nhóm cơ thường bị quá tải

#basestrength #strengthandconditioning #consistency #longevity #healthandwellness by @taonomad_

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10 days ago

“Cơ bắp”

là nền tảng cho mọi môn thể thao và cho chất lượng cuộc sống khi về già.

Điều mình hay nói với bạn bè chơi thể thao, các học viên đó là dù chơi môn nào đi nữa thì cũng nên tập thêm kháng lực bổ trợ (Strength Training). Nó không chỉ giúp mình có cơ thể nhìn trong fit hơn mà còn giúp cân bằng nhóm cơ yếu, hạn chế rủi ro chấn thương khi nâng cự ly/cường độ thể thao.

Và tất nhiên là tập kháng lực cho thể thao nó khác với tập gym (Bodybuilding), vì mục đích không phải để phát triển phì đại nhóm cơ lên.
Còn về cá nhân mình thì ngoài lịch tập Strength & Conditioning, Endurance ra thì nếu rảnh trong tuần thì mình vẫn tập thêm hypertrophy để cải thiện nhóm cơ mình yêu thích (mình thích cơ lưng & đùi sau)

Hiểu được mục tiêu của mình là quan trong nhất.
#strengthandconditioning #coach #training #saigon by @taonomad_

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14 days ago

Life is a movie. by @taonomad_

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19 days ago