Interview w/DUNCAN SA eMDLETSHENI🔥🔥🔥 | UThemba Lo
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Interview w/DUNCAN SA eMDLETSHENI🔥🔥🔥 | UThemba Lo
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DUNCAN SA last night at Mthandeni SK Summer Festival emdletsheni🔥🔥🔥👑🐐 | Meddison SA
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DUNCAN SA last night at Mthandeni SK Summer Festival emdletsheni🔥🔥🔥👑🐐 …
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How do you increase explosive strength once basic jumping is no longer enough? That’s where Verkhoshansky placed depth jumps, not as general plyometrics, but as Shock Method exercises. The goal was to introduce a sharp external force via a prescribed drop height and demand an immediate, forceful take off. When used correctly, this method produced large increases in explosive strength, with smaller but meaningful changes in maximal strength. But those outcomes only occurred when height, volume an
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How do you increase explosive strength once basic jumping is n…
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Elasticity, Stiffness, and ContextWhen you watch this clip, you see an athlete hitting low hurdle hops with rapid, stiff ground contacts. Many would call this the ultimate display of “elasticity.” The ground looks like a springboard…minimal deformation, quick return of energy.But let’s go deeper. Terms like stiffness and elasticity get used a lot, sometimes too loosely. Stiffness isn’t a universal “good” or “bad.” It’s simply the ability to resist deformation and restore the system to its prior
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Elasticity, Stiffness, and ContextWhen you watch this clip, …
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This is the foundation of how I structure most sessions. We start with warm-up and extensive work to build rhythm, posture, and coordination. Then we move into acceleration or speed work, the ultimate plyometric and one of the best tools for athletic development. From there, we hit explosive or plyometric work to bridge strength into reactivity. Then strength training…sometimes full range, sometimes partial, depending on the goal and the phase. And finally, accessory work to develop the posterio
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This is the foundation of how I structure most sessions. We start …
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As coaches, we’re often meticulous with the weight room. We plan progressions, manage volume, debate exercise selection, and track everything… Plyometrics deserve the same level of thought. Not because they’re “better” than lifting, but because they prepare athletes to accept, organize and reapply force under the time constraints sport actually demands. When jumps are treated like fillers, we miss their value. When they’re coached and programmed deliberately, they become one of the most effectiv
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As coaches, we’re often meticulous with the weight room. We plan pro…
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Good training isn’t built around one exercise or one buzzword. Any program that isolates a single thing…fascia, tendon, functional, whatever and treats it like the missing link is usually compensating for weak fundamentals. Sound programs are built in phases. It starts with GPP. Real preparation. Movement variability. Coordination. Unilateral strength. Dynamic mobility. Calisthenics. Aerobic development & general fitness. This base layer conditions tissues, builds work capacity, and makes higher
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Good training isn’t built around one exercise or one buzzword. Any pr…
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I love coming across these old Soviet clips. The reason they still l…
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How your training actually transfers to sprinting Drills like skips and b…
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When you land, you aren’t absorbing force, you’re producin…
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Obviously this is a joke, but the principle is real. I’m not downplayi…
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Most programs reward one big effort. Sport rewards repeated, co…
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I’ve always been a fan of studying the past…the coaches and athlete…
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Tired of being slow? Speed development requires a system. It’…
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What do you see here? Strength and mechanics are non-negotiable in t…
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Not all isometrics serve the same job.YIELDING — I use these early, …
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The muscle tendon unit doesn’t adapt uniformly. Muscle fibers ca…
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Most of our training has always centered around traditional streng…
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Strength matters for sprinting. But its predictive value collapses as y…
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The fitness industry loves to argue about tools. First it was functiona…
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Old footage, timeless lessons. This Hungarian hammer training show…
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We talk a lot about asymmetry like it’s always a problem, but that’s n…
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It’s easy to see a drill and assume it’s building what it looks like. But …
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Everyone wants the “secret” to speed, but they skip over what act…
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DUNCAN SA (@duncanskuva6) - Ksasa eMDLETSHENI - Ngiyi DUN…
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Emdletsheni Festival Highlights: Jumbo Performance
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When it comes to improving rate of force development, the ability to a…
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#Shorts Duncan and entrence performance 💯🔥💯🔥💯🔥 #traphiphop #hipho…
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A lot of deceleration training is framed as simply “stopping.” In re…
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Duncan SkuvaMaguluva #emdletsheni💦💦#MthandeniSummer…
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