The Compound TXK

03/30/2026

11/20/2025

🤯 ⚾️ Standing next to a legend. Tom Glavine…2× Cy Young, 4× Silver Slugger, and 1995 World Series MVP. Grateful for the moment.

09/07/2025

🎲 😁

12/08/2023

1. **Warm-Up (10 minutes)**
- 5 minutes of light cardio (jogging, cycling, or jump rope)
- 5 minutes of dynamic stretching (arm circles, shoulder rolls, tricep stretches)

2. **HIIT Cardio (20 minutes)**
- 1 minute of high-intensity exercise (sprints, burpees, high knees)
- 1 minute of low-intensity recovery (walking, light jogging)
- Repeat for 10 cycles

3. **Shoulder Strength Training (30 minutes)**
- Dumbbell Shoulder Press: 3 sets x 10 reps
- Lateral Raises: 3 sets x 12 reps
- Front Raises: 3 sets x 12 reps
- Reverse Flyes: 3 sets x 12 reps
- Rest 1 minute between sets

4. **Tricep Strength Training (20 minutes)**
- Tricep Dips: 3 sets x 12 reps
- Overhead Tricep Extension: 3 sets x 10 reps
- Skull Crushers: 3 sets x 10 reps
- Tricep Kickbacks: 3 sets x 12 reps
- Rest 1 minute between sets

5. **Cool Down and Stretch (10 minutes)**
- 5 minutes of light cardio (walking, slow cycling)
- 5 minutes of static stretching focusing on shoulders and triceps

12/06/2023

Warm-Up (10 minutes)

1. Light Cardio (jogging, cycling, or rowing) - 5 minutes
2. Dynamic Stretching (arm circles, shoulder stretches, torso twists) - 5 minutes

Cardiovascular Training (30 minutes)

1. Rowing Machine
• 15 minutes of moderate to high-intensity rowing, focusing on engaging the back muscles.
2. Cycling or Elliptical Trainer
• 15 minutes at a steady, moderate pace to maintain an elevated heart rate.

Strength Training (40 minutes)

1. Back Workouts (20 minutes)
• Pull-Ups: 3 sets of 8-12 reps
• Bent-Over Rows (with dumbbells or barbell): 3 sets of 10-12 reps
• Lat Pulldowns: 3 sets of 10-12 reps
• Seated Cable Rows: 3 sets of 10-12 reps

2. Biceps Workouts (20 minutes)
• Standing Barbell Curls: 3 sets of 10-12 reps
• Hammer Curls: 3 sets of 10-12 reps
• Concentration Curls: 3 sets of 10 reps per arm
• Preacher Curls: 3 sets of 10-12 reps

Cool Down and Stretch (10 minutes)

1. Light Cardio - 5 minutes (slow walking or cycling)
2. Stretching - Focus on back and biceps; include static stretches holding each for 30 seconds.

12/04/2023

Warm-Up (10 minutes)

1. Light Jogging or Brisk Walking - 5 minutes
2. Dynamic Stretches (leg swings, arm circles, lunges) - 5 minutes

Cardiovascular Training (30 minutes)

1. High-Intensity Interval Training (HIIT)
• 1 minute of sprinting followed by 1 minute of walking or slow jogging.
• Repeat this cycle for 20 minutes.
2. Jump Rope - 10 minutes of continuous jumping at a moderate pace.

Strength Training (40 minutes)

1. Leg Workouts (20 minutes)
• Squats: 3 sets of 12 reps
• Lunges: 3 sets of 12 reps per leg
• Deadlifts: 3 sets of 10 reps
• Leg Press: 3 sets of 10 reps
2. Chest Workouts (20 minutes)
• Bench Press: 3 sets of 10 reps
• Push-ups: 3 sets of 15 reps
• Incline Dumbbell Press: 3 sets of 10 reps
• Cable Flys: 3 sets of 12 reps

Cool Down and Stretch (10 minutes)

1. Light Jogging or Walking - 5 minutes
2. Stretching - Focus on leg and chest muscles, hold each stretch for 30 seconds.

09/25/2023

The Ripple Effect of Dedication

When we made the decision to go on the journey of establishing a volleyball program that catered to athletes of all levels, it was met with much resistance.

The goal was simple: provide a platform where passion and talent could flourish regardless of which school one came from or their level of skill. Yet, this vision was not initially embraced by many school districts.

It wasn't just about creating another sports program; it was about building a community and nurturing love for the game.

Fast forward to today, the fruits of our labor are evident. More schools and even entire cities are now pouring energy into nurturing and expanding volleyball programs. The dream was not just for one program to stand tall, but to inspire an entire movement.

The journey taught us that sometimes going against the grain, challenging the status quo, can lead to profound change. It's a testament to the idea that one person's dedication can ignite a spark that motivates countless others.

To everyone out there with a dream that may seem against the odds: remember, it's not just about achieving your goal. It's about the lasting impact and inspiration you leave in your wake. Mission complete.

08/21/2023

**Important Announcement: Changes to Compound Texarkana Volleyball & Winter Local Volleyball League**

Dear members and supporters of the Compound Texarkana Volleyball community,

It is with a heavy heart that we announce the discontinuation of Compound Texarkana Volleyball due to unforeseen circumstances. Furthermore, the Winter Local Volleyball League will not proceed under this page.

While this decision was not taken lightly, we hold onto the hope that someone passionate and dedicated will step up to continue the Winter Local Volleyball League. It has always been a remarkable platform, providing invaluable opportunities for our local kids to learn, compete, and grow.

We deeply appreciate the unwavering support, commitment, and enthusiasm each one of you has shown throughout our journey. It's our sincere wish that the spirit of the league lives on, keeping the flame of local volleyball burning bright.

Thank you for understanding, and we hope to see the legacy of these programs carried forward by our vibrant community.

08/19/2023

Listen to this episode from Motivational Speeches on Spotify. Get 3 Audiobooks Free - 👍⁠⁠⁠⁠⁠⁠⁠⁠⁠⁠⁠⁠⁠⁠⁠⁠⁠⁠⁠ Best Motivation | PAIN AND PURPOSE - Best Motivational Video Speeches Compilation 2023 👉 ⁠⁠⁠⁠⁠⁠⁠⁠⁠⁠⁠⁠⁠⁠⁠⁠⁠⁠⁠⁠...

07/10/2023

In the shadows, I persist, sweat dripping, muscles burning, heart pounding, forging a formidable version of myself.

07/02/2023

🏐TVA SUMMER SESSIONS🏐