Questions and Content RSS

rope climb, rope climb descent, rope climb descents, rope climbs -

What is up Rolosquad! For some reason my rope climb descent videos got all jumbled and confused on Youtube so I figured I would bring them together here so you could have the entire guide in one place! Complete guide on HOW TO COME DOWN fast on rope climbs! There are 2 parts to this. Part 1 = How to wrap your feet on the descent for this technique. Part 2 - How to actually practice the descent. You need Part 1 to be able to do Part 2! Make sure to watch both. Part 1: Part 2:   Still...

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hand stand push ups, handstand push ups, hspu -

What is up rolosquad! In today’s video we are going to take you from no HSPU to understanding HOW to build your way up to crushing your first one!   DISCLAIMER: you will NOT magically get Handstand push ups after watching this video. You will have to work your booty off for weeks, months, or even years to build to the strength necessary. I’m going to show you 5 exercises you can add into your training 2-3 times a week to help build a very solid base for your HSPU! If you are close to HSPU the best thing you...

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balancing exercises, foot stability, lower back exercises, lower back stability, stability -

What is up rolosquad! I recently got a few questions regarding the bottom position for pistols and single leg work in general! In this video we are going to go over 6 (4 feet 2 lower back) stability exercises that have been game changers for me! Before we go over those let's look at what stability is! In the last 8 years I have realized that when an athlete has an issue the common thought is "I NEED TO STRETCH!" OR "I need to roll this out until there is no pain!" The problem is that a majority of these...

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box jump over, box jump overs, box jumps, burpee box jump overs -

  What is up rolosquad! Today we are going to take a deep dive on box jump overs, burpee box jump overs, and everything you need to know so you can crush them! In this video you will see stretches, exercises to practice, prescriptions, and some coaching tips! Last shorter video Before all that let me show you what we are working towards: Box jump overs (Does them heckin speedy) Burpee box jumps overs (much wow) The cool thing about learning box jump overs is once you get it down all you have to do is literally add the burpee...

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As a female athlete putting your body through the rigors of daily training and life it’s extremely important to be mindful of nutrition and self care so that you can push hard and recover well. These are the four supplements we recommend our athletes take on a daily basis or as needed based on training.  Protein We generally recommend our female athletes consume one gram of protein per pound of body weight. For example, a 150lb woman would be consuming 150g of protein per day. This can end up becoming a lot of food, especially if you’re also consuming quite a...

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