Coach Pow

Coach Pow Athletic Trainer and Fitness Consultant

01/16/2024

Top 5 Talent Agencies in Toronto? ( asking for a friend
Go!

Remember when P90X told you it’s all about muscle confusion, and how you had to shock the muscle 😐…Well, that may have b...
12/24/2022

Remember when P90X told you it’s all about muscle confusion, and how you had to shock the muscle 😐…

Well, that may have been a bit of a stretch😂

I concede, it’s all about novel stimulus but that doesn’t mean you should be switching your exercises up every week.

Swapping exercises too often means you aren’t giving yourself enough time to see strength improvements in a given exercise, much less stabilize and actualize performance.

There is so much you can squeeze out of one exercise variation if you take your time manipulating the acute training variables like sets, reps, rest, load percentages, and equipment over 4 weeks, if not more.

Milk each exercise/movement and when there is nothing left then move on to a more challenging variation.

It may seem monotonous but you have to be willing to do the monotonous sh*t to get to the promised land of gains.

See you at swole!

11/22/2019

It’s been a long and bumpy road but I am finally able to take to the track. I may not be sprinting fast right now but I will get there in time and with effort.😎

(Right now its not about speed but about patterns and rhythms. I will work on force later)😋

I finally feel like I can keep my hips tucked underneath me while sprinting as opposed to feeling stuck in extension/compression (spine) and in pain.

Here is a little backstory: back in February of 2017 I injured what was believe to be my hip flexor tendon tear and maybe the abdominal sheath.

I was in a lot of pain for while; eventually I did what I thought was enough to recover from the injury and made an early return to action. Though I was able to lift my way to new personal bests I was still unable to sprint or jump with intent.

I was clear of any soft-tissue limitations for over a year until one fateful day in March 2019, the problem resurfaced as two minor inguinal hernias. This time I lost almost half the capabilities I had after the first injury.😞

The back to back injuries started messing with my head 😩
I was once that guy who would bounce back from injuries in no time...but this time things were different - the nature of the injury and my mindset.

I was struggling physically and it eventually started to spoil me emotionally. I tried diss associating my fitness identity from other compartments of life but I was losing. I was stuck in the “shadow”

So, I went back to the drawing board, this time with more of an open mind. I tailor made a multi-disciplinary system to rehabilitate mind-body-soul; to re-build and up-cycle what was lost.🤓📚📊

The progress was slow, kind of like paint drying, but I earned my “stripes”.

So here I am today, sprinting ( at sub-maximal levels 😂) down the track, how nostalgic.😊

I am grateful for the humbling experience: the injury, the trials and tribulations, the education/scholarship.

Moral of the story go get injured, it will make you better 😜

Just kidding.🤣

11/20/2019

Player 1 WINS

Next challenger please 🤣

“6PM and it's TIME! Episode 5 of the Lion's Den Podcast is live, you definitely have to check it. Had a great chat with ...
11/19/2019

“6PM and it's TIME! Episode 5 of the Lion's Den Podcast is live, you definitely have to check it. Had a great chat with my brother Othieno Chi Bey-El, take it away....”

This was my favourite podcast interview yet with my brother where we got to sit down and talk life.
Thank you for having me on your show.
I said it before and I will say it again, I am proud of you ✊🏿

11/14/2019

30 strict; no-kip pull up reps in 00:30s - signed, sealed and delivered to for his

I just might attempt this one more time as I think I can get 32-33 reps done within that 00:30s time frame.

I nominate .primalperformance and to give this a shot.

03/01/2019

20 Neutral-Grip Pull-ups with 49lbs ( 45 lbs plate + 4lbs chain w/ belt)

03/01/2019

I walk the walk... or should I say, sprint 😝

02/26/2019

3️⃣3️⃣Pull-Ups Straight, under 0:60s

Today I struck down a 4-year old personal best when I performed 33 overhand grip pull ups consecutively; under 60 seconds.

Two weeks ago I fell short at 30 reps. This week, I broke through the barrier adding 4 reps to last weeks performance and topped a four year old personal best in the process, finishing off an 18 hour fast. Pow!!!!

Don’t try this at home, unless you were tagged in this video Ahahah

02/14/2019

Adrenaline Training Systems though this is not the best angle I promise you that 4 out of 6 reps were chin over bar 😛

02/12/2019

Just me and my band...getting one in.
Best training partner ever.

02/12/2019

A common limiting factor in sprinting is the ability (or inability) to exchange limb positions at high velocity while imparting large forces into the ground.

Here I am with my client , a masters level boxer and a former Triathlete.
I have brought him over to the forgiving side of the energy continuum 😂 Goodbye triathlons and hello short sprints.

The transition has been very smooth; focused on the fundamentals; developing positional awareness, timing/synchronization and many according strength attributes. He has made great progress and I am excited to see what he will do when it is time to compete.
miller.air your training partner is ready 🏎🔥

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Miami, FL

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