07/07/2026
Me vs Me 🎯
Always is and always will be.
👊 ✨
flozfiit_
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My name is Coach Lionel. My workouts also help to burn calories promote weight loss and build lean muscle.
We use science-based exercises to help athlete reach their full potential by improving athletic development (speed, jump height, agility,fitness).
26/06/2026
if you want to be faster on the field 🚀
Most athletes think power only comes from two legged squats, but sports happen on one leg.
Here we focus on stretch-shortening cycle (SSC) through single leg hops, training the body to store and release elastic energy more efficiently.
This increase the rate of force development - the speed at which you can actually use the strength in a game.
This unilateral explosive sessions demand higher muscle activation and place greater stress on the joints to produce maximal power.
Focus
⚡️ High intent on every rep.
⚡️Quicken ground contact time
⚡️Minimising the imbalance in the muscles (MSA)
Save this for your next block.
Let’s gooooo
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22/06/2026
🔥 5 Elite Core Exercises You Should Add to Your Training
Part 2️⃣
These exercises build on contralateral loading (opposite arm and leg working together), a key movement pattern in running, punching, throwing, and changing direction.
Why they’re effective:
⚡️ Teach you to resist and transfer force efficiently
⚡️ Improve coordination between stabilisers and prime movers
⚡️ Strengthen the core, groin, and adductors
⚡️ Expose weak links in stability, balance, and force production
Suitable for athletes, general fitness, prehab, and rehab. If you’re managing groin issues, start with the last exercise.
I call them “elite” because they demand a high level of strength, control, and coordination.
📩 Which one are you trying first?
💾 Save for later
🚀 Follow Coach Lio for more performance training content
21/06/2026
One of my favourite exercises for building stronger body shots and knockout power 👊🏾💥
Most athletes think punching power comes from the upper body.
It doesn’t.
Powerful body shots are built from the ground up. 👊🏾💥
One of my favourite exercises for developing body shot power, force transfer, and knockout potential.
Key coaching points:
✅ Anticipate the punch
✅ Lower your centre of gravity
✅ Load the hips
✅ Drive force into the ground
✅ Achieve triple extension (ankle, knee, hip)
✅ Transfer force through the core and into the punch
To maximise power output, you need a strong posterior chain, powerful obliques, and shoulders and elbows that can handle high force production.
Combat athlete or not, learning to produce and transfer force efficiently is a game-changer for athletic performance.
💾 Save this workout for your next session.
📲 Share it with a fighter or athlete.
🔥 Follow for more performance-based training tips.
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👊
12/06/2026
Stay positive ✨
Tough times don’t last. Only tough people last 😂
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