Markow Training Systems

21/10/2026

Is yoga or Pilates enough to protect your bones after 40?

Both have benefits. But building bone density requires more than mobility and balance.

In our latest blog, we break down how strength training, impact work, and progressive loading support bone health as we age.

Read the full article to learn more.

After 40, bone needs mechanical load, not yoga. Here is what actually builds bone density: heavy resistance training, plyometrics, and multidirectional loading.

19/10/2026

What does your training include beyond squats and hinges?

This supported hip airplane adds rotation to your strength work.

The goal is controlling your pelvis over your standing leg.

Turning your chest can make the movement look bigger.
Watch whether your belt buckle actually turns.

Use hand support.
Keep the movement slow and the weight light.
Get comfortable with the kickstand version before progressing here.

One exercise is part of a plan.
Choose it based on what you need to work on.

Save this for your next lower-body session.

18/10/2026

The functional elastic bands that are perfectly designed for football players because they are a special species liar 🤥

Kicking & sprinting represent some of the most intense actions that stress the hip flexors in training and competition ⚽

As far as direct hip flexor strength goes, like any other muscle group, you need one thing over time to get stronger…

Progressive overload ✅

This is best done with exercises that are easy to load, measure, and progress session to session.

The exercises shown here are some of my favorite options but definitely not an extensive list.

Avoid falling into the trap of endless mini band marches, 50-rep burnout sets, L-sits, and a lot of the nonsense you see online.

Those might have a place as accessory work, but they shouldn’t be the foundation.

If you’re a committed athlete who wants to move, sprint, and perform at a higher level, comment “COACHING” 👊

Joao Mendes x Markow Training Systems

16/10/2026

Training your abs consistently but not seeing the results you want?

The exercises might not be the whole issue.

Your position influences which tissues get loaded during exercise.

And how you load those tissues matters for muscle development.

This is why understanding your ribcage and breathing matters.

As we discussed in Part 1, crunching isn’t bad.

Neither is spinal flexion or bracing.

The problem is relying on one strategy for everything.

When you constantly crunch or brace during movement, you may limit your options.

Your body needs to bend, rotate, extend, and resist movement.

Each places different demands on your muscles.

For example, many people want stronger, more developed obliques.

But how often do they train side bending or rotation?

The goal isn’t to avoid crunches.

It’s to have more movement options available when you need them.

And understand how those options support your training goals.

If you’re training consistently but still feel limited, your approach may need to be more specific to you.

Comment COACHING and I’ll send over information about our personalized coaching.

Markow Training Systems

14/10/2026

Trying to address rib flare by constantly bracing your abs?

You might be missing the bigger picture.

I’ve seen this so many times 👇🏻

You can’t crunch your way into better spine and ribcage mobility.

Is crunching bad? No.

Should you flex your spine and do sit-ups? Hell yes.

Should that be your only strategy? Absolutely not.

There’s a difference between managing tension and constantly holding it.

Your body needs different levels of tension for different tasks.

You don’t need to brace the same way when running, sitting, or standing as you would during a heavy lift.

Constantly squeezing and holding tension can limit your movement options.

It can also influence how you distribute load during exercise.

The goal isn’t to hold your ribs in place all day.

It’s to develop more control over your ribcage and pelvis.

Part 2 will take this a step further 🔦

And remember, this isn’t about attacking another creator. It’s about questioning advice and learning through discussion.

If you’ve been trying everything but still feel restricted, there’s more to consider than one exercise.

Comment COACHING and I’ll send over information about our personalized coaching.

Markow Training Systems