Dominick Walker @raikagedom Twitter profile

Pinned Tweet

Dominick Walker

@raikagedom

1 year

What matters to an active man is to do the right thing; whether the right thing comes to pass should not bother him.

0

4

Last Seen Profiles

@AV2RY

@lily_pondstore

@Santu1439

@stw_pdg

@myselfsumanrai

@AC_hesam

@mrqssmoon

@daniclementdj

@sabelapuyol

@TigerMen267681

@Amelitow

@jehryz

@maria_schinn

@NinoSaltato

@MaraLezama

@roaringlee

@FG_Artist

@AnhSketch

@DeppieFancy

@zotmus

@24igakusei

@mayomayoco2

@blue_tosky_blue

@FeudalLegacy

@IndianExpress

@starkmanic

@GridworksLLP

@MorningExp

@lexishanson

@ibrahimramsey8

@holasofadof

@V20Group

@tomutomo

@lauramendezz9

@verona_fan

@AustinNxPodcast

Dominick Walker

@raikagedom

2 years

How do we improve “lateral quickness?” It’s a multifaceted approach. In the weight room we attack… Kinematics - limb velocity Kinetics - ground reaction forces Combined with game reps, which is more important, this has allowed our guys to move better.

7

95

1K

Dominick Walker

@raikagedom

5 months

Post game run for @JimmyBellJr15 after the win! The work don’t stop!!! 😤💪🏾

Mississippi State Men's Basketball

@HailStateMBK

5 months

𝐃𝐎𝐖𝐍 𝐆𝐎𝐄𝐒 #𝟓 𝐓𝐄𝐍𝐍𝐄𝐒𝐒𝐄𝐄! #HailState 🐶

58

648

2K

12

29

560

Dominick Walker

@raikagedom

1 year

Big fella putting in work after the dub! 😤💪🏾

Mississippi State Men's Basketball

@HailStateMBK

1 year

THREE STRAIGHT 🔥 𝐃𝐀𝐖𝐆𝐒. 𝐖𝐈𝐍. 𝐀𝐆𝐀𝐈𝐍. #HailState 🐶

17

194

1K

6

26

515

Dominick Walker

@raikagedom

2 years

Moving the needle! Stacking days! 📈

6

17

337

Dominick Walker

@raikagedom

2 months

He’s back!!!! @jhubb_3 🐶😤

2

14

297

Dominick Walker

@raikagedom

1 year

Deep Tier Jumps 🚀🚀🚀 - Deeper ROM - Joints absorb more force (oscillatory) - Builds tissues - Improves stability @McInnesWatson We usually perform these at the end of a workout as the body tends to “remember” the last thing it does.

4

30

260

Dominick Walker

@raikagedom

2 years

Let’s work! HAIL STATE!!!

Mississippi State Men's Basketball

@HailStateMBK

2 years

Bulldog family, join us in welcoming the newest addition to our staff, Strength and Conditioning Coach Dominick Walker! 📰: #HailState 🐶

10

21

222

18

10

230

Dominick Walker

@raikagedom

3 years

Happy to announce that I accepted a position with Northwestern University as an Assistant Director of Olympic Sports Performance. Go Cats!!

6

9

172

Dominick Walker

@raikagedom

8 months

Boxing 🥊 and deep water sprinting 🏊🏾‍♂️ have been great tools to condition @ToluSmith1 during his non-bearing phase!

4

14

142

Dominick Walker

@raikagedom

1 year

A way to build volume is with your warm ups! 1st day and this is all we did: WU - Goblet Squat 3x12 🎥 - Back Ext 3x12 🎥 - Pull Up Holds 3x15s - RDL 3x12 - Lunge Matrix 3x2 - Load Carries 3x Jumps - Ankle Jumps 2x15 - Split Jumps 1x8 - Knee Tucks 2x5 - Hops 2x3 🎥 Testing

4

19

134

Dominick Walker

@raikagedom

5 months

A look into what the guys did today and it took 25 mins: Goblet Squat 2x6 Triceps 2x10 Torso - twist 2x5 Chest Flies 2x10 SL Deadlift 2x6 FROM Frontal Raise 2x10 Rows 2x10 Biceps 2x10 Bench 3x5 KB Swing 2x8 Lunge to Reach 2x2 Speed Chin Ups 3x3 SL Squat 2x8 Side Bend 2x5

1

7

119

Dominick Walker

@raikagedom

2 years

Educate your athletes on the why! Here’s a quick video I sent my guys to explain why we practice cutting.

1

15

107

Dominick Walker

@raikagedom

2 years

An intern, with a T&F background, witnessed a MBB workout for the first time and her comments were “your guys are bouncy even compared to track athletes.” She was referring to our bounding progressions. It’s a testament to months of work the guys put in. Stacking days! 📈📈

1

0

97

Dominick Walker

@raikagedom

1 year

Some people believe 1x20 can’t prepare you for higher intensities. Well, here’s a clip of dudes who did 1x20 for a year doing 450 for 3 (smoothly). No matter the reps, as long as it’s accumulated intelligently, a base will be built. Accumulate to elevate 📈📈

2

90

Dominick Walker

@raikagedom

1 year

Today I was asked, “What will be the focus this summer?” Just work. Good quality work. No fluff. No gimmicks. Just work. 😤😤📈

6

3

88

Dominick Walker

@raikagedom

2 years

Stacking days!!! 📈📈

Mississippi State Men's Basketball

@HailStateMBK

2 years

. @raikagedom , 𝑴𝒂𝒌𝒊𝒏𝒈 𝑨𝒏 𝑰𝒎𝒑𝒂𝒄𝒕 💪 #HailState 🐶

0

14

123

6

4

80

Dominick Walker

@raikagedom

2 years

Many roads lead to Rome but the path to get there does matter. I switched my higher minute guys to Belt Squat. This allows us to still load them without the heavy stress of axial loading. Also, they record their peak power to check readiness and drive intent to attack.

1

3

80

Dominick Walker

@raikagedom

2 years

Tissue Rebuilding and Contact Prep loading…⏳⌛️

0

4

74

Dominick Walker

@raikagedom

1 year

Today the vets focused on COD: - Lateral jumps, bounds, hops - Max intent curved running into cutting - Converting horizontal momentum to vertical momentum 🎥 - 3x3 on bench and trapbar 🎥 - higher volume for pulling and hinging

0

7

75

Dominick Walker

@raikagedom

2 years

Thank you Northwestern! I am forever grateful for my time here! To my athletes: thank you for letting a man from a small town in Texas be himself and for accepting the hard coaching. I hope I had the same impact on you as you’ve had on me!

0

5

71

Dominick Walker

@raikagedom

1 year

Words cannot express how excited and blessed I am for the opportunity to be apart of @MarchMadnessMBB . Thank you to Coach Jans, the staff, and players for trusting me to run the S&C program.

3

70

Dominick Walker

@raikagedom

11 months

The longer I’m in this field, the more I realize that simple is the way. We use our experience and continuing education to find which “simple” way works best for our athletes. It’s that simple.

1

5

64

Dominick Walker

@raikagedom

4 months

Power of 3 (warm up) - 3 Exercises - 3 Sets - 3 Planes of Motion Squat to Reach 3x5 ↕️ Split Stance Side Bend 3x5 ↔️ Back Extension Twist 3x5 🔄

0

4

64

Dominick Walker

@raikagedom

2 years

A glimpse of our movement day! - Springy Runs - Bounce Runs - MB 90 Degree Cuts

0

7

63

Dominick Walker

@raikagedom

8 months

These guys have been working! The goal with @ToluSmith1 is to keep him strong and, as he progresses, we’ll focus more on the conditioning aspect. With @kballer_21 , strength was the focus early on, but and now he’s transitioning into a conditioning/strength phase.

Justin Frommer

@JustinbFrommer

8 months

Nobody may be more important to Mississippi State basketball over the next few months than Andrew Kegley and ⁦ @raikagedom ⁩, in helping Tolu Smith (and others) back on the court. Why? Here:

0

8

24

3

9

63

Dominick Walker

@raikagedom

2 years

The season starts in 3 days! It’s so surreal that I’m a full time employee at a university #HailState 🐶 where years prior I was an intern staying in a living room and sleeping on an air mattress. Accumulating towards your higher nature pays off! Stay the course!

3

6

62

Dominick Walker

@raikagedom

2 years

During in-season the older guys will lift above 80% every 10-15 days and during the year the younger guys will do the same every 8-10 weeks. ✅ Strength Maintenance & Improvement ✅ Tissue Building ✅ Intramuscular Coordination ✅ Grinds ✅ Preparation (younger guys)

1

7

57

Dominick Walker

@raikagedom

1 year

Our locomotive jumps/plyos that helped with the results below! Hops and bounds are starting to become one of our foundational movements. I think both are very important as it relates to team sport athletes!

Dominick Walker

@raikagedom

1 year

Relative Peak Landing Force 📉 I rarely look at this metric or coach it when my guys land on the plate. But, it improved throughout last season and is improving during the off season. Do I do landing drills? No. I just coach our jumps/plyos. 🤜🏾🤛🏾 @McInnesWatson

0

9

0

5

58

Dominick Walker

@raikagedom

2 years

Currently our in-season training is about 3 sessions a week. This shows workout C, which is built as a recovery session. I appreciate @CVASPS for the idea! As he puts it the goal is the improve mobility and projection. 1️⃣ Knee Drive 2️⃣ High Box Step Up 3️⃣ Lunges 4️⃣ Bounding

0

11

56

Dominick Walker

@raikagedom

7 months

For those that may not know, 1x20 works. Results speak louder than words: Using the dexa our guys BF% has improve an average of 4-6% within 5 months. In addition, force plate outputs have improved and currently remain steady. There’s more than one way to the mountaintop.

2

6

54

Dominick Walker

@raikagedom

2 years

A squat progression we tend to use is Goblet ➡️ Safetybar ➡️ Barbell. The majority of hoopers have a narrow infrasternal angle so goblet and safetybar puts them in a good position. Once they progress to using a barbell, they tend to retain the movement qualities. 🧵🧵

3

5

54

Dominick Walker

@raikagedom

2 months

Adding deep tier jumps has lead to technical improvements in my squats! I tend to focus on submax loads with great technique. I also do these with my athletes and have gotten the same results! Force plate showed 2x BW at the bottom of the jumps! @McInnesWatson 🤝🏾

2

55

Dominick Walker

@raikagedom

2 months

When you go through 20/14/8, doing a half squat for 14 using VBT is a breeze: 255# avg velocity .9 m/s. As we transition into year 2 with @jhubb_3 we’ll start to dip into some SST work!

1

3

54

Dominick Walker

@raikagedom

4 months

Weekend work my guy @JimmyBellJr15 Accumulate to elevate!!! 📈

2

4

52

Dominick Walker

@raikagedom

10 months

PreSeason sneak peek! Accumulate to elevate!! 📈📈

1

5

53

Dominick Walker

@raikagedom

2 years

The guys ended the first week of off season strong! Stacking days! 📈

2

53

Dominick Walker

@raikagedom

1 year

Basketball is a long season (28 weeks), so don’t be in a rush to get your athletes back in the weight room. They need a break and you need a break, plus, you want the results of those 28 weeks to show when you start post season training.

2

4

50

Dominick Walker

@raikagedom

3 years

I was once told I wouldn’t make it in this field. So glad I listened because that moment allowed me to continually feed my higher nature which lead me to my current situation. #B1GCats

1

2

49

Dominick Walker

@raikagedom

1 year

Every strength and conditioning program has a push, pull, squat, and hinge but what separates programs, whether it’s for a sport or coach’s preference, is the “everything else” category. Be curious about a sport’s or coach’s “everything else.”

0

1

48

Dominick Walker

@raikagedom

10 months

GHR, as Yessis intended, is a double contraction in the hip and knee and you aren’t required to finish vertical. We take about a year to develop this exercise and then, depending on the situation, we progress to explosive GHR. Great execution by @ToluSmith1 🤜🏾🤛🏾

0

3

47

Dominick Walker

@raikagedom

10 months

10x10 Sprint Protocol by @DerekMHansen - Works on accel technique - Improves repeat sprint ability - Strength training

4

45

Dominick Walker

@raikagedom

9 months

Private S&C coaches, understand that your athletes pay for your services. With that, I’d imagine some things are easier to manage. In a collegiate setting, athletes sign because of the sport, not S&C, so that carries its own set of challenges. Have some empathy and respect.

3

5

46

Dominick Walker

@raikagedom

1 year

This 12 sec clip sums up what our older guys will be doing. 50 Min Session: 30 mins of athletic movements on the court using wearable resistance (he’s wearing it right now 🤫) 20 mins of lifting heavy (easy strength)

0

2

44

Dominick Walker

@raikagedom

2 years

Piggybacking off of what @SCoach_Aldo (my guy 🤜🏾🤛🏾) said: “Variety of training stimulus is key to long term improvements.” When it comes to our extensive jumps, we also will switch it up every couple of weeks. So many ways to create a stimulus: height, distance, intent, etc.

0

3

43

Dominick Walker

@raikagedom

3 years

1️⃣ Hip ER PAILs + PRL 2️⃣ Hip IR PAILs + PRL Rotation is a fundamental movement for the hip so our guys receive rotational inputs daily. It allows… 🟣 Quality skill development 🟣 Transfer of forces 🟣 Injury mitigation

0

1

41

Dominick Walker

@raikagedom

1 year

A look into the later part of our in-season training 🧵🧵🧵 High Min Group Workout: A1 High Box Step Up 2x5 A2 Calf Stretch 2x20 sec B1 Depth Jumps 1x5 🎥 C1 Chain Bench 3x3 🎥 C2 Vertical Core 2x4 🎥 D1 RDL 2x5 🎥 D2 Vertical Core 2x4 E1 Weighted Chin Ups 3x3

2

0

42

Dominick Walker

@raikagedom

1 year

When guys come in to do extra work, I love to expose them to movements they aren’t doing during their sprints. More extra work = more movement exposures = better foundation 😤😤😤

2

3

41

Dominick Walker

@raikagedom

11 months

Hypertrophy clusters for this group! During this session it was 8x3 on squat EMOM (technique and force plate data is good so not worried about depth 🤷🏾‍♂️) and 10x2 on bench, which needed to be completed in 15 mins. They got it done in under 8 mins! Accumulate to elevate!! 📈

Dominick Walker

@raikagedom

11 months

Using the small world model of allowing our CMJ phase to drive exercise selection and frequency, we hope to have a positive influence on the large world of sport. I’ve been happy with the results so far! Accumulate to elevate 📈

0

3

19

0

4

41

Dominick Walker

@raikagedom

1 year

Development of Structural Strength: 🧵🧵 Our first year is about developing the structural strength of the tissues. How it is done and what exercises we use is dependent on the athlete. Below is @kballer_21 process as it relates to the squat.

2

41

Dominick Walker

@raikagedom

1 month

Development takes time! Our GPP is about a 2 year process as novices need to accumulate volume. Keep the “advance” methods in your back pocket until you need them.

2

5

41

Dominick Walker

@raikagedom

6 months

As we have everyone back from injury, I’d personally like to thank Andrew Kegley (AT) and Trisha Yen (Dietitian). It takes a village to make sure the RTP progress goes smoothly and @HailStateMBK is lucky to have two great individuals who are great at what they do!

1

3

41

Dominick Walker

@raikagedom

8 months

Occam’s Razor: “All things equal, the simplest solution is the best solution.” Rack or Box Squat x6, x4, x8 🎥 Push 2x6 GHR x8 Pullover x8 3-Way Ankle x14 Pick Up Twist x8 Ab Wheel x10 Wrist Flex/Ext x14 Back Extension x8

0

4

41

Dominick Walker

@raikagedom

1 year

I’ve decided to once again be apart of the whiteboard gang like coaches of old. No more sheets. The longer you do this the more you realize that those before you were onto something 😂😂.

4

3

40

Dominick Walker

@raikagedom

2 years

Stacking days! 📈 Passion. Persistent. Hungry.

0

5

40

Dominick Walker

@raikagedom

11 months

RDL is a MAIN EXERCISE 🚨🚨 300-305# was taken for a ride today! 😤😤💪🏾💪🏾

0

2

40

Dominick Walker

@raikagedom

1 year

Return to Play Process: 🧵🧵 This athlete suffered an ankle injury back in Dec and his RTP begin in early Jan. In my experience, Rebound L/R Avg Braking Force (asymmetry) is a good metric when it comes to ankle issues.

3

2

40

Dominick Walker

@raikagedom

2 years

How does the saying go @CoachAlanBishop ? Oh yeah, squat low jump high! 📈📈

2

1

40

Dominick Walker

@raikagedom

1 year

“Hops should never leave the program.” - @McInnesWatson Limb velocity determines speed. The higher the speed, the higher the ground reaction forces, and higher GRF tend to transfer well to basketball.

0

1

40

Dominick Walker

@raikagedom

2 years

A load carry circuit to finish out day 2! ✅ Conditioning ✅ Armor Building ✅ Core Stability Invest in greatness. Stacking days! 📈📈

1

39

Dominick Walker

@raikagedom

2 months

Back to work! Accumulate to elevate! 📈 #HailState

0

2

38

Dominick Walker

@raikagedom

1 year

Year to Year Model 🧵🧵 Off the top of the 🧠 Year 1 - GPP with a hint of SPP 1x20, 1x14, 1x8 Build habits. Does the athlete need to gain weight? Teach them to eat like an adult. Get stronger? Let the program run its course. Get in better shape? Emphasize zone 2 work.

2

4

39

Dominick Walker

@raikagedom

3 years

A big shout out to the first years @casey_simmons3 , @JuRoper , and @BrooksBarnhizer ‼️ They are working and getting better‼️ @NUMensBball 🔨 the 🪨

2

4

38

Dominick Walker

@raikagedom

5 months

25% will go the extra mile and work no matter what. Use every opportunity to teach. 50% will clock in and out but understand it’s important. Teach most moments but tolerate other moments. 25%, no matter what you do, don’t care. Tolerate and let life teach them the hard way.

0

7

36

Dominick Walker

@raikagedom

3 months

Love our staff, love our players, and love our brand of basketball! Let’s get it! HAIL STATE!!!

Mississippi State Men's Basketball

@HailStateMBK

3 months

SEE YOU IN CHARLOTTE!!!! #HailState 🐶

34

365

1K

0

1

35

Dominick Walker

@raikagedom

6 months

A wise throwing coach once told an athlete in the 1970s, “Lift 3x a week; throw 4x a week for the next 8 years and you’ll be great.” Respect those that came before. Master the basics. Keep the main thing the main thing. Little and often over the long haul.

0

6

34

Dominick Walker

@raikagedom

2 years

Excited for the opportunity! Reserve your seat!!

0

3

34

Dominick Walker

@raikagedom

6 months

Dec 20: 90# 1x2 Dec 27: 90# 2x3 Progress can be difficult to comprehend but if you 1) Complete the reps, 2) Act like an adult, and 3) Keep coming back, things tend to work out 😤💪🏾

0

33

Dominick Walker

@raikagedom

2 years

Big fella moving some weight post practice‼️

0

33

Dominick Walker

@raikagedom

1 year

Love to see dudes clock in on game days! Stacking days! 📈

1

33

Dominick Walker

@raikagedom

2 months

Did some clusters to end a brief post-season. Accumulation that started back in June 22 or 23 lead to this point. As oppose to feeling like you have to “start over” in the post-season, if the accumulation is right, you can continue where you left off. Guys did get stronger 📈

0

4

32

Dominick Walker

@raikagedom

1 year

Just wanted to share some specialized exercises we do for the lateral and linear components. 🧵🧵 Lateral Components: - cutting - defensive qualities

1

33

Dominick Walker

@raikagedom

1 year

Today’s work took 15 mins: A1 Press 3x3 175# A2 Ankle Jumps 3x10 B1 RDL 3x3 315# B2 Ankle Hops 3x8 C1 Chin Ups 3x3 55# C2 Lateral CMJ 3x5 D1 Ab Wheel 2x5 D2 Frog Jumps 2x6 No warm up. Just working! Sometimes you have no choice but to get the reps in! Keep coming back!! 😤😤

1

0

32

Dominick Walker

@raikagedom

2 years

We use trapbar to not only build strength but also introduce partial ranges. Phase I: 20s Trapbar on Blocks Phase II: 14s Trapbar on Floor Phase III: 14s Rack Half Squat Full squatting still occurs but one of the goals is to also strengthen the “realistic” ranges.

0

1

32

Dominick Walker

@raikagedom

2 months

Novice athletes need to accumulate volume. Intermediate athletes need to accumulate volume and a bit of intensity at appropriate times. Advanced athletes need to accumulate intensity and bit of volume at appropriate times. It’s that simple.

0

1

31

Dominick Walker

@raikagedom

3 years

A glimpse into an SPP day!

1

0

31

Dominick Walker

@raikagedom

10 months

During the pre-season, we increase our “on feet” conditioning in preparation for practice. One of the ways we do this is by using “cutting tempos.” - Builds specific tissues - Technical mastery - Improves capacity Accumulate to elevate! 📈📈

1

31

Dominick Walker

@raikagedom

1 year

Plyometrics and jumping are two different things. This is a great display of plyometrics! @JustinRumph 🚀🚀🚀

2

30

Dominick Walker

@raikagedom

7 months

WU: FROM Frontal Raise 2x12 Goblet Squat 2x8 Triceps 2x12 SL Deadlift 2x8 Biceps 2x12 Back Extension 2x8 Rotations 2x5 Strength/Power Circuit: Alt DB Press 4x4 🎥 RDL 4x4 🎥 Contralateral Row 4x3 🎥 Half Squat 4x3 🎥 Took 25 mins. Occam’s Razor…

0

30

Dominick Walker

@raikagedom

1 year

What does a post practice lift look like? It depends. For @lildjj0 it was… A1 Chain Bench 3x3 🎥 A2 RDL 2x5 🎥 A3 GH Sit Ups 2x14 🎥 B1 Zone 2 Bike - 15 mins 🎥 Accumulate to elevate‼️

0

2

31

Dominick Walker

@raikagedom

2 years

This pic definitely captures my why!

1

2

30

Dominick Walker

@raikagedom

1 year

Practice what you preach! Getting better!

0

30

Dominick Walker

@raikagedom

1 year

Post Practice -1 Lift A1 Belt Squat 3x3 🎥 A2 Press 2x5 🎥 A3 ContraLateral Row 2x8 🎥 B1 GH Sit Up 2x14 B2 Back Extension 2x14 B3 Rack Walks 2x 🎥 Assault Bike 15 mins

0

1

29

Dominick Walker

@raikagedom

3 years

In the midst of finishing up my athlete’s programming for the month of November, I can’t help but think about how far I’ve come. If y’all only knew what it took to get here. Let’s get it!!!

0

29

Dominick Walker

@raikagedom

2 years

This was NOT a max out! 🚨 We simply did doubles and singles at 82-87% and had guys PR on bench using sub max intensity! Would you believe me if I told you we stayed between 8-20 reps for 1-2 sets? Keep it simple Stay Consistent Give them what they need

2

29

Dominick Walker

@raikagedom

3 years

PSA for S&C Twitter: google “radicalization theory.” It’s like watching the first debate between Trump and Biden. We are more concerned with who’s right or wrong as oppose to WHAT IS BEST FOR OUR ATHLETES.

0

1

28

Dominick Walker

@raikagedom

3 years

My evolution as a coach: Had 30 mins to work out a group and we did… Cutting Progressions Half Court Sprints Jumps SDEs (2 exercises) Squat, Push, and Hinge Years ago it would of been straight lifting (nothing wrong with that), but I deem transference very important.

0

28

Dominick Walker

@raikagedom

1 year

I don’t know about you, but when my homies are doing great things, it motivates me to do the same.

2

28

Dominick Walker

@raikagedom

1 year

Submax testing using clusters. Got this from my former boss at Northwestern. Love this set up and will continue to use it! A successful sprint to build on the next one in July. Accumulate to elevate! 📈

0

4

27

Dominick Walker

@raikagedom

2 years

🏎️🏎️🏎️ @MartaviousRuss3 twitter-less mel @ereed_3 @kinexon

1

8

26

Dominick Walker

@raikagedom

8 months

Accumulate to elevate!!! 📈📈

Mississippi State Men's Basketball

@HailStateMBK

8 months

D.A.W.𝐆.S. 𝐆𝐑𝐈𝐍𝐃 🎟️ » #HailState 🐶

1

22

97

0

3

27

Dominick Walker

@raikagedom

1 year

20X1 Quarter Box Squat I’ve found that athletes that are used 20s and 14s, tend to thrive in the higher rep ranges during VBT. Also helps to train in the optimal power angle. Mon: 2x10 195# avg vel - 1.0 m/s Wed: x14 205# avg vel - .99 m/s @ToluSmith1 just staying in shape.

0

1

26

Dominick Walker

@raikagedom

2 years

A big shout out to @MartaviousRuss3 ! Punching in the clock everyday since he’s been here! Squat: 225 for 8 Row: 70 for 14 Incline Bench: 60 for 14 Stacking days in Starkvegas!! 📈📈

1

5

26

Dominick Walker

@raikagedom

1 year

Warm Up = individualization and maintaining/building volume. Bike 30/30 x3 Goblet Squat Hold x20-30s Jump Rope 30/30 x3 🎥 Goblet Squat Hold x20-30s 🎥 Sled Drag 30/30 x3 🎥 Lunges x8 🎥 Shoulder Raises x15 🎥 KB Swings x10

1

0

26

Dominick Walker

@raikagedom

2 years

Hard work is, well, hard. It’s not flashy, goes unnoticed for awhile, and gets tested more than usual, but when it shines, it shines brightly. If you’re passionate about something, be yourself and keep working. You WILL one day get rewarded.

0

3

26

Dominick Walker

@raikagedom

4 years

Don’t confuse activity with accomplishment.

0

9

26

Dominick Walker

@raikagedom

3 years

Process 📈 @nicolaselame putting in work!

0

9

25

Dominick Walker

@raikagedom

1 year

Practical Periodization: (I’ll mail your nickel @CVASPS ) 🫡 - Give them what they need - Meet them where they are - Recruit athletic dudes 😂 By the way, 60% (older guys) and 90% (younger guys) of the program was 1x20. Now we have something to build on in the summer!

1

2

25

Dominick Walker

@raikagedom

1 year

The big fella working on hops! 🤝🏾

1

25

Dominick Walker

@raikagedom

11 months

Sparring for our extensive tempos! 🥊 We may not win many official matches but we got some solid work in! Nothing wrong with mixing it up a bit! These dawgs are working! #everydayguys

0

2

25

Dominick Walker

@raikagedom

2 years

🏎️🏎️🏎️ @ToluSmith1 @hortonmel2 @kballer_21

0

4

25