# @trainingwithfahmi on Instagram

- **Type:** Video
- **Original URL:** https://www.instagram.com/p/C7-HnozuNXD
- **Gondola URL:** https://gondola.cc/posts/28271469-trainingwithfahmi-instagram
- **Thumbnail:** https://img.gondola.cc/tr:w-,h-,fo-auto/postThumbnails/6920e25912.jpg
- **Posted:** 2024-06-08T21:58:39.000+00:00
- **Account Owner:** Fahmi Ibrahim (@TrainingwithFahmi) — https://gondola.cc/TrainingwithFahmi

## Caption

👇🏾 Here’s what you need to know when training these 4 aspects:

1️⃣ Strength
- Lift heavy weights
- Focus on moving the weight from point A to B with strict form
- 70-90% of your one-rep-max.
- 3-6 reps range

2️⃣ Speed
- Lift light weights quickly
- This trains your muscles to contract more rapidly, leading to improvements in the rate of force development which helps improve speed
- Start with 30-40% of your one-rep-max 
- 3-6 reps range (to maintain a high level of intensity)

3️⃣ Stability
- Offset load on one side
- Challenge the core, lower back and other areas to balance and control your body from tilting 
- Lower load with higher rep range (10-12 reps)

4️⃣ Power
- Explosive lifts
- Focus on moving the weights as fast as possible with proper technique
- Use med-heavy load to stimulate maximal power production
- 3-6 reps ranges

#athletetraining #athletes #trainsmart #forathletes #trainingtips #functionaltraining #sportperformance #gym #fitness #footballtraining #trainlikeanathlete

## Stats

- **Views:** 0
- **Likes:** 242,562
- **Shares:** 16,723
- **Comments:** 214

## Tags

functionaltraining, sportperformance, trainingtips, gym, footballtraining, trainsmart, forathletes, fitness, athletes, athletetraining, trainlikeanathlete

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