Spanias Charalampos

Spanias Charalampos

cspanias 💡 @datadrivenperf 🏋️‍♂️ Combat Sports S&C 🎓 MSc S&C @edinburghuniversity 💪 BJJ White belt @cvajiujitsu

🏋️ 💪 🤼‍♂️ 🏆 Repost datadrivenperf ( get_repost) ・・・ Exciting times for Data Driven Performance 🎉 ! - Time to demonstrate what a sport-specific periodized strength & conditioning plan, combined with daily monitoring. has to offer to combat sports athletes 🤼‍♂️ ! - More info will follow soon 🗣️ ! strength power hypertrophy training strengthandconditioning periodization monitoring sportsperformance sportsscience datadrivenperformance ddp bjj mma combatsports fight combat sports athletes fitness martialarts

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If the plan works, stick to it 📋! - When it comes to sports performance, there is no reason for changing routines just to avoid monotony 🙄. - If something works, just keep doing it until it stops working 👍 ! - Make sure that you can objectively see that it works, and not just rely on the feeling 📝 ! - datadrivenperf strength power hypertrophy training weightlifting powerlifting datadrivenperformance ddp bjj mma strengthandconditioning martialarts combatsports sports athletes fitness

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Repost datadrivenperf ( get_repost) ・・・ The main goal of Data Driven Performance is to find the sweet spot between the art of coaching & sports science 🧪 ! - Monitoring combat sports athletes can be a real challenge, and as the current research suggests, a coach should use both objective and subjective measures 📝 ! - All DDP athletes are provided with easy-to-use monitoring tools, such as daily wellness questionnaires and daily HRV measurements, both practical, inexpensive and valid monitoring tools 📈 ! - Get your training to the next level ! For more info, just DM us ! datadrivenperformance ddp bjj mma strengthandconditioning periodization monitoring recovery performance athletes sports edinburgh combatsports jiujitsu martialarts science sportsperformance art coaching hrv

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It's amazing what patience and proper periodization can do 📊 ! - Few months ago my lower back could hardly tolerate 560kg per week (2x2 140kg) ! - Now I am having more volume in just a session, and 1960kg per week (7x2 140kg), and my lower back feels more fresh than ever! That's 3.5 times up 📈 ! - It will be the highest volume for this cycle, as I am starting tapering next week, but I am really excited to see where it can goes in the next cycle 🏋️ ! datadrivenperf strength power athletes fitness martialarts bjj mma strengthandconditioning deadlift datadrivenperformance ddp sports performance combatsports grappling jiujitsu weightlifting powerlifting strengthlifting

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Deadlift grinding with a cluster set 145kg x 2 reps, near maximal loads for me 🏋️ ! - Putting the work and progressively raising the volume, going from 2 sets to currently 5 sets per week, and most importantly, having an excellent lower back feeling 📈 ! - One near maximal set and four sub maximal sets per week, seems tolerable for my lower back and doing the trick for me at the moment 👌! strength power hypertrophy endurance speed training exercise sport sports athletes athlete gametime fitness fit workout weightlifting powerlifting deadlift performance strengthandconditioning ddp datadrivenperformance bjj brazilianjiujitsu jiujitsu martialarts combatsports grappling mma mixedmartialarts

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Power clean steadily progressing, both in technique and load 📈 ! - Weightlifting movements, and especially the power clean, have a high degree of transfer for most sports ⛹️‍♂️🤼‍♂️🤾‍♂️! - If it's one exercise that's worth the time required to master the technique, the power clean wins from every aspect 🏋️ ! datadrivenperformance19 strength power hypertrophy endurance speed training exercise sport sports athletes athlete gametime fitness fit workout weightlifting powerlifting powerclean performance strengthandconditioning ddp datadrivenperformance bjj brazilianjiujitsu jiujitsu martialarts combatsports grappling mma mixedmartialarts

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Another day in the bar 🏋️ ! - One way to reduce the chance for overtraining when the volume goes way up, is to increase training frequency 📈 . - More weekly volume, with less session volume 👌! strength power hypertrophy endurance speed training exercise sport sports athletes athlete gametime fitness fit workout weightlifting powerlifting squat performance strengthandconditioning ddp datadrivenperformance bjj brazilianjiujitsu jiujitsu martialarts combatsports grappling mma mixedmartialarts

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It might be a rest day, but everyday is a grip day 👍 ! - Small muscles recover quicker than the larger ones, thus you can train then more frequently 🏋️. - Some tools which I have found practical, and can be used anywhere and anytime, are ripperbands (for extensors), and Captains of Crush grippers from ironmind (for flexors) 🔨. - Maintaining the right balance between these groups might save you for overuse injuries in the future ⚖️ ! - strength power hypertrophy endurance speed training exercise sport sports athletes athlete gametime fitness fit workout gripstrength powerlifting ironmind grip strengthandconditioning ddp datadrivenperformance bjj brazilianjiujitsu jiujitsu martialarts combatsports grappling mma mixedmartialarts

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Deadlift grind 🏋️‍♂️ ! - One main set at 2x140 kg, and one back off set at 5x120 to slowly build up the volume 👍 ! - Didn't feel solid for third rep today, and next week will also stay at two reps, but increase the load by 5 or 10 kg, depending on the warm-up sets feeling 📈 ! - Not very high numbers, but slowly, and safely, approaching the double bodyweight deadlift 👌! strength power deadlift endurance speed training exercise sport sports athletes athlete gametime fitness fit workout weightlifting powerlifting bodybuilding performance strengthandconditioning ddp datadrivenperformance bjj brazilianjiujitsu jiujitsu martialarts combatsports grappling mma mixedmartialarts

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Repost datadrivenperformance19 ・・・ Kimono pull-ups 👘 ! - A great sport-specific exercise to increase your dynamic grip endurance and strength 📈 . - It's also seems to be a great assessment tool, as it might be the only measure, that it's able to discriminate among the level of practitioners 🤼‍♂️ ! - But one important consideration is the grip type used, both for training and the assessment. Pistol, spider or collar grip 🤔 ? - The literature is mixed and heavy influenced from Judo (where the test originated from), in which a combination of collar & spider grip is used 🥋 . - It might be dependent on belt color, weight category and fighting style (guard- pass or pull). - It would be interesting to know the answers on the above questions, in order to have some general guidelines, but in the end, it makes sense for everyone to train what he uses more himself 🏋️‍♂️ ! strength power grip endurance speed training exercise sport sports athletes athlete gametime fitness fit workout weightlifting powerlifting judo performance strengthandconditioning ddp datadrivenperformance bjj brazilianjiujitsu jiujitsu martialarts combatsports grappling mma

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Power cleaning in the sun ☀ ! - Slowly increasing the weekly intensity 📈, while trying to maintain the weekly volume stable 📊 ! - Exercise technique is also slowly, but steadily, improving 🏋️‍♂️ ! strength power hypertrophy endurance speed training exercise sport sports athletes athlete gametime fitness fit workout weightlifting powerlifting bodybuilding performance strengthandconditioning ddp datadrivenperformance bjj brazilianjiujitsu jiujitsu martialarts combatsports grappling mma mixedmartialarts

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"Get comfortable with being uncomfortable." - Staying calm in dangerous situations, and developing mental toughness, is a key factor in combat sports 🗝 ! - It's also a great advantage, not just for training, but for life in general 🧘‍♂️ ! strength power hypertrophy endurance speed training exercise sport sports athletes athlete gametime fitness fit workout weightlifting powerlifting bodybuilding performance strengthandconditioning ddp datadrivenperformance bjj brazilianjiujitsu jiujitsu martialarts combatsports grappling mma mixedmartialarts

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Barbell deadlifts 🏋️‍♂️ ! - Incorporating the conventional version of the deadlift exercise in this mesocycle, after working with the hexagon bar for the last two cycles 📊. - The goal is to surpass the double bodyweight 1RM in about 6 weeks 🙏 ! strength power hypertrophy endurance speed training exercise sport sports athletes athlete gametime fitness fit workout weightlifting powerlifting bodybuilding performance strengthandconditioning ddp datadrivenperformance bjj brazilianjiujitsu jiujitsu martialarts combatsports grappling deadlift eleiko

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Repost datadrivenperformance19 ( get_repost) ・・・ A flashback from 2016, when giannisbachar ( efl_mma) was preparing for a ontopmma fight, almost two and a half years ago 🥊! - Minimal equipment was used, especially in the precompetition cycle, but the results were amazing 🏋️‍♂️ ! - After all this time, he is still going strong, and still progressing with the same passion 📈 ! - The only difference between now and then, is that now he is chasing bigger goals 🎯 ! - We wish him good luck at his next fight at titanfighting 53, on 15th of March 🙏! - The fight will be available though ufc fight pass! Make sure you watch it 📺 ! strength power endurance speed training exercise sport sports athletes athlete gametime fitness fit workout weightlifting ufc performance strengthandconditioning ddp datadrivenperformance bjj martialarts combatsports grappling fight mma mixedmartialarts boxing titanfc

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No-gi evening class at cvajiujitsu, alongside niallpro 💪 ! cvajiujitsu is exactly the way that every martial arts academy should be, a welcoming and friendly community for everyone 🤼‍♂️ ! Feeling lucky to be a part of it 🙏 ! strength power hypertrophy endurance speed training exercise sport sports athletes athlete gametime fitness fit workout weightlifting powerlifting performance strengthandconditioning ddp datadrivenperformance bjj brazilianjiujitsu jiujitsu martialarts combatsports grappling cva cvabjj cvajiujitsu

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Back to basics, and high bar squat, for once again 🏋️‍♂️ ! The goal for this 8 week mesocycle is to increase my relative strength as much as possible 📈 ! There are many ways to get stronger in general, but getting stronger while staying stable in body weight is a bit more challenging 🤔! strength power hypertrophy endurance speed training exercise sport  sports athletes  athlete gametime fitness fit workout weightlifting powerlifting bodybuilding  performance  strengthandconditioning ddp datadrivenperformance bjj brazilianjiujitsu jiujitsu martialarts combatsports grappling squat deadlift

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Many things work in theory and in the lab🔬, but the actual competition in the only real test in existence 🤼‍♂️ . Every S&C coach, should step, every now and then, into their athletes shoes 👟 ! The competition experience can generate so many new ideas and realizations about what is and what isn't actually required into the gym💡! 📸 : wellysaikat & scottishgrappling 🏋️‍♂️: datadrivenperformance19 strength power hypertrophy endurance compete training exercise sport sports athletes athlete gametime fitness workout weightlifting powerlifting fight performance strengthandconditioning ddp datadrivenperformance bjj brazilianjiujitsu jiujitsu martialarts combatsports grappling cva cvabjj cvajiujitsu

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The moment of my tap at the no-gi final, during the 4th West of Scotland competition, organized by scottishgrappling 🤼‍♂️ . As the great Nelson Mandela said : "I never lose. I either win or learn". Lesson(s) learned, time to work on them and come back better 💪 ! strength power hypertrophy endurance speed training exercise sport sports athletes athlete gametime fitness fit workout weightlifting powerlifting bodybuilding performance strengthandconditioning ddp datadrivenperformance bjj brazilianjiujitsu jiujitsu martialarts combatsports grappling scottishgrappling compete

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Repost datadrivenperformance19 ・・・ Back to training with a brief 2 week anatomical adaptation phase, 8 weeks out of competition 🏋️‍♂️ ! Experimenting with fatgripz extreme, and trying to find ways to mimic the neck grip and pull movement during grappling 🤼‍♂️ ! strength power hypertrophy endurance speed training exercise sport athletes athlete gametime fitness fit workout weightlifting powerlifting bodybuilding performance strengthandconditioning ddp datadrivenperformance bjj brazilianjiujitsu jiujitsu martialarts combatsports grapplingperformance