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JeffSprints

Identifying,understanding and development of sprinters

03/09/2026

THE TWO HARD HABITS FOR GYM-GOERS EVEN FOR THE MAINTENANCE CROWD - THE GURUS 😅

It was said 👇🏿
● Pre-exercise - RAMP
● Post-exercise - Static stretches + recovery protocols

So we obey.
But nobody asks the dangerous question:

BUT WHY? 🤔

The RAMP gets rushed every single time.

2 minutes on the bike…
A few arm swings… “Come on, let’s lift!”. With the AMP part? always missing in action.

●Activation ❌
●Mobilisation ❌
●Potentiation ❌

Then comes the post-workout static stretching:

You hear “1… 2… 3… 4… 5… 6…” is always rushed in a full, speaking-in-tongues tone 😂😂

BUT WHY ARE YOU HOLDING THAT STRETCH?

Because the guru said so?
Because everyone else is doing it?
Or because it actually serves a purpose for that particular session and that particular person?

That's the conversation we need.

Warm-ups, stretching, and recovery shouldn't become gym rituals where we blindly tick boxes.

They should have a reason, a target, and a context.

And yes, even if you're only training for maintenance, you still need to maintain the ability to move, perform, and recover well.

Don't just copy the protocol. Understand the purpose.
The guru gives you the WHAT.

The coach should help you understand the WHY. 🧠💪🏾

sncobjectivesandprotocols

02/09/2026

Women in fitness, Dr. Stacy Sims has something health-wise for you.

But is she right? 🤔
Let’s get the context right before we jump to conclusions.

Dr. Stacy Sims has spent years challenging the traditional, often male-dominated approach to exercise science and asking an important question: Are we really training women according to what we know about female physiology?

From menstrual cycles and fueling to strength training, perimenopause, menopause, recovery, and longevity, there are plenty of insights worth paying attention to.

But there’s also room for questions, nuance, and healthy debate. Some of the evidence is compelling, while other areas of female-specific training still need stronger research.

For example, research on menstrual-cycle phases and performance has not consistently shown large, universal effects across women.

That is exactly why this conversation matters.

Frame by frame, let’s unpack it.
●What is supported by evidence?
●What has been overstated?
●What should women actually apply to their training?
●And what coaches should be thinking about when programming for women.

There are some exciting insights here and perhaps a few things that should puzzle us, challenge us, and ultimately push us into action.
Let’s have the discussion. 💪🏾

31/08/2026

Coach Carter’s results - YES! ✅🏆
Coach Carter’s way of coaching - NO! 😂😂

We believe training with the little ones should be fun, engaging, and purposeful.

Building skills, confidence, discipline, and athletic foundations through play and a session at a time.

Fun-filled training today, successful pathway tomorrow. 🚀🏃🏽‍♂️🏆

26/08/2026

Congratulations, .nm.mwangi and 𝓜𝓪𝓬𝓻𝓲𝓷𝓮🌸

Team ESSP

Well in:
Bilal Fit Bravo Joshua Kenyanjui
ANOCA Zone V Team Kenya

24/08/2026

Don't Miss a Swiss Ball Leg Curls

🦵🏾 YOUR HAMSTRINGS DO MORE THAN JUST BEND THE KNEE

The hamstrings are a group of muscles located at the back of your thigh. They include the biceps femoris, semitendinosus, and semimembranosus.

During everyday movement, these muscles are constantly working.

🚶🏾 When walking: They help control the leg as it swings forward and assist in bringing the foot back underneath the body.

🏃🏾 When running: The hamstrings work hard to control the rapidly extending knee as the leg swings forward, then contract to help pull the body forward.

🪑 When sitting down: They help control movement around the hip and knee as your body lowers.

💪🏾 When standing, accelerating, or changing direction: They work with the glutes to extend the hip and produce force.

🏐 THE SWISS BALL LEG CURLS?

The Swiss ball leg curl is a simple but highly effective exercise because it challenges the hamstrings in more than one way.

As you pull the ball towards your body, the hamstrings shorten to flex the knee. As you slowly return the ball, the hamstrings lengthen under tension to control the movement.
This means you're training an important quality for both strength and injury resilience.

A very simple exercise with varieties of benefits, stronger hamstrings, better movement, and performance.

22/08/2026

Girls’ power was on full display at today’s !

Judy Wasaba Furaha 𝓢𝓽𝓮𝓵𝓵𝓪 Adell Adell
Elizabeth Odera Nam Kamumz Kris Kris

And the ladies had a message for the men:
“Without you, we can still squat down deep and rise up!” 💪🏾😂

No men around to offer a leaning shoulder? No problem! Camilla Lydia simply opted for the TRX as her support system. 😅🔥

Deep squats, strong women, plenty of laughs, and serious work done! 💪🏾🏋🏾‍♀️

ESSP StrongerTogether

Coach Bravo

18/08/2026

Progressively taking Judith Auma through her Return-to-Play (RTP) journey. She’ll be back stronger and better.

A key part of the process is progressively stabilizing and strengthening the muscles surrounding both knees through a combination of isometric exercises and controlled movements.

Building stability first, then strength, control, and confidence. One step at a time. 💪🏾🏉

The goal is not just to get her back but to get her back better.

Bilal Fit

17/08/2026

Girls’ Rugby 🏉 in Kenya

Three series played so far of women’s 7s rugby in the Kenya Rugby National 7s Circuit is a massive improvement from previous years.

On paper, it may look normal to have competitions running across the season. But behind those fixtures is something much bigger in time.

Having five circuits out of the six with women’s teams competing, that gives coaches months of preparation, competition, and exposure. By the time national selection comes around, we could have players arriving with 40-60% more conditioning, competition experience, and, importantly, a better foundation of fundamental movement skills.

And, with at least eight women’s sides participating in each circuit, the growth potential is tremendous.

To the Fixture & Competition Committee, keep pushing.

We just need to keep the momentum.

More teams.
More competitions.
More girls are playing.
More players are developing.

Girls’ rugby 🏉 is going to be a thing in Kenya. And this is how we build it.

08/08/2026

Kazi za serikali utaka macho red na pia brand yao ✅️

I remain

07/08/2026

Every stride tells a story.
Good running posture isn't just about looking smooth, it's about producing force efficiently, moving faster with less effort, and staying injury-free.

The gym is where we build that foundation by improving strength, mobility, stability, and control so every step on the track or road becomes more efficient.

Train the movement, not just the miles. Better posture, better performance, and greater longevity.

Edward Oonge

Dirección

El Prat De Llobregat

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