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@theboxtraininghub

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Performance Training Hub
Strength & Conditioning 💪 | Football Training ⚽
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No shortcuts.

A big thank you to @theboxtraininghub for believing in me, challenging me, and helping me unlock another level.

#fyp #trending #explore #gymmotivation by @theboxtraininghub

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10

3 months ago

Maintaining good health is a long-term game.

Jump training keeps the tendons strong and resilient. Something which has more value as you grow older.

Cover all aspects and give yourselves the healthiest, most robust versions of yourselves possible.

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[jumps, jumptraining, plyometrics, explosivetraining, power, athletictraining, performance, health, wellness, rehab, rehabtraining, injury, youthfitness, strength, mobility, LTAD, onlinetraining, movement, personaltraining, homeworkouts, fitness] by @theboxtraininghub

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8 months ago

Training blueprint!

One way or another you’re bound to injure yourself some way. It’s just a part of things are.

My client called saying he wanted to stay at home and rest it out. After we were done, he went home feeling better than when he walked in.

Depending on the severity and nature of the injury, you can figure out the right approach without deviating too much from your original blueprint.

It’s always best to keep your body in the best shape it can possibly be.

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[injury, youthfitness, strength, mobility, LTAD, onlinetraining, calisthenics, motivation, movement, personaltraining, bodybuilding, homeworkouts, fitness, explosivetraining, power, athletictraining, performance, health, wellness, rehab, rehabtraining] by @theboxtraininghub

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9 months ago

The gym should be a place where things you do should be helpful and transferable to everyday life.

If you’re spending time, money and energy in it, make sure your training comes in handy when it counts.

I feel the clips I’ve put above highlight that perfectly. *cough cough* @notacomplangirl *cough cough*

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[youthfitness, strength, mobility, LTAD, onlinetraining, calisthenics, motivation, movement, personaltraining, bodybuilding, homeworkouts, fitness, explosivetraining, power, athletictraining, performance, health, wellness, rehab, rehabtraining] by @theboxtraininghub

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9 months ago

Progressive overload!

A little over three months into my rehab and everything seems to be going great so far. Thankfully no setbacks yet and I’ve got to where I wanted to by this point.

Key thing to remember here is that i haven’t changed my training approach too much. Notice how most of it from a structure POV looks more or less the same. It does, however, have a diverse mix of movements and choices.

Found out what works, stuck to that and only made small tweaks here and there, while taking it on a weekly basis to progress little by little.

Added some light hops, some jump work. Some more load with knee dominant movements. Now to build capacity for those loads and take it from there.

Next week is to go for a little run and see how everything holds up.

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[health, wellness, rehab, rehabtraining, injuries, performance, progressive overload, LTAD, fitness] by @theboxtraininghub

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a year ago

Patience is a virtue!

Been three months now since a bad ligament strain in the knee. But it’s finally feeling a whole lot better.

What helped throughout this time period?

- Lots of isometric work in the early phases (First month or so). Short durations eventually built up to long periods and adding in load on that to nicely strengthen the tendons and tissues.

- Developing control and strength in partial ranges of motion after that.

- Slow eccentric/tempo work to ensure the rate of the force applied was well in check. This was by far where I saw the most effect in terms of pain management through the range of motion. I am still continuing with this.

- Light hops have been introduced in minimal doses.

- And all this while I have continued to train the rest of my body, even improved numerous attributes.

The idea over the next 4 weeks is to now add in more jump work and get back strength and stability in more range with everything.

The hope is to be (almost) fully healed by the turn of the year.
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health, wellness, rehab, rehabtraining, fitness, explosivetraining, power, athletictraining, performance, youthfitness, strength, mobility, LTAD, onlinetraining, calisthenics, motivation, movement, personaltraining, bodybuilding, homeworkouts] by @theboxtraininghub

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a year ago

New fitness feature shoot with @bro_code_lifestyle at @theboxtraininghub powered with @aerofitindia machines and equipment

Photography: Pushkaraj Shirke @credosian

#gym #fitness #fitnessphotography #fitnessshoot #aerofit #functionaltrainer #fitnessfeature #photoshoot by @theboxtraininghub

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a year ago

New training block, new routines, new habits, new ways to take care of this vessel that hasn't felt good in a while.
While appreciating dawn is a cliche, it's still beautiful to be able to catch the sunrise and get to work.
And to say that taking care of my body, sharpening my skills and helping others do the same is now my work is a whole different kind of joy.
Shoutout to @gopalkrishnangautam for making lifting really fun, to @jeune_elle_m for putting up with the new routines with a smile 😘❤️, and my students for asking for weird training times because I am finally waking up at 530 again 🤣
Special mention to @fuelledlifestyle for making the best whey, bars, and pre-workout I have ever been on. by @theboxtraininghub

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a year ago

Injuries are bound to happen whether you train or don’t train.

So you might as well train. At least that way you ensure you’re body’s better prepared to make a strong come back and even be more robust than before.

Ritika’s nicely healing from a shoulder injury but caught a minor tear in her knee along the way. So we’ve been dealing with both things while enhancing other qualities like power and strength in a structured manner.

We started with some non-loaded movement work around the knee joint. Moved on to some open chain work. Then proceed to do a lot of isometric work - short bursts then increased durations. Then to some body weight tempo work, loaded tempo work and eventually to building some range of motion in with those loads.

Good rehab is all about smartly regressed training. Start off from a point where the stress put is just the right amount the tissues can handle at that point. And it’s all about building step by step from there.

Work on what you can while you fix what needs fixing.

Keep it simple. Keep moving.

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[youthfitness, strength, mobility, LTAD, onlinetraining, calisthenics, motivation, movement, personaltraining, bodybuilding, homeworkouts, fitness, explosivetraining, power, athletictraining, performance, health, wellness, rehab, rehabtraining] by @theboxtraininghub

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a year ago

Last week of training recap. We've been intensifying our reaction time with padwork and weapons training - a critical component of our system that we continually develop until it becomes second nature in real-life scenarios. Our training philosophy is centered around preparing for the unexpected.

Want to join our training sessions? Find us at

@mmcdojo: Mon, Wed, Fri | 6pm-7pm

@theboxtraininghub:
Every morning | 7:30am-9am
Tue, Thu | 5pm-7pm
Sat | 5pm-7pm
Sun | 10am-12pm by @theboxtraininghub

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a year ago

A good programme is all about adaptability.

While I usually personally prefer to finish the session together, there are times when you have to adapt to the situation you’re in.

Shifu went for an intensive training camp up in the hills for a couple of weeks. Every day included triple sessions consisting of his own training and teaching as well. Keeping this in mind, it was near impossible to have a regular session.

So it was best to break it up and spread it out a little for him. Strength/power work was done in between training sessions in one of the longer breaks. And post the last session of the day, some restoration and joint care work to allow for some recovery.

Safe to say we’re happy with the results. It’s been a long journey working through a knee injury, but we’re in a good place now to kick on from here.

Always continue to train smartly and take each day with patience. You’ll eventually get to where to need to.

[youthfitness, strength, mobility, LTAD, onlinetraining, calisthenics, motivation, movement, explosivetraining, power, athletictraining, performance, health, personaltraining, bodybuilding, homeworkouts, fitness, wellness, rehab, rehabtraining] by @theboxtraininghub

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a year ago

Training for general health and fitness is great and something everyone should do regardless. But if you’re able to find a goal to which that training can translate to, a form of expression for it all, then you’d actually enjoy the whole process even more.

It gives a sense of structure, meaning and most importantly some purpose to look forward to.

@floptimuscrime was a humongous powerlifter in a time not so far away. He took an unexpected interest in Ultimate Frisbee soon after he moved to countries. We programmed for him accordingly. Now he lifts heavier and is more athletic than ever.

There’s joy in training and strength work which is the main reason he’s able to stick with it.

If you can, find something that excites you.

Keep moving.
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[youthfitness, strength, mobility, LTAD, onlinetraining, calisthenics, motivation, movement, personaltraining, bodybuilding, homeworkouts, fitness, explosivetraining, power, athletictraining, performance, health, wellness, rehab, rehabtraining] by @theboxtraininghub

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a year ago