Coach Pow

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.🤣

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

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

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 🏎🔥