THE FOX'S LAB

5.0 (5 Reviews)

The Fox’s LAB is a performance-focused community built specifically for BBOYS and BGIRLS who want to take their level seriously, improve...

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JohnnyFox | Breaking Performance Coach

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JohnnyFox | Breaking Performance Coach

@johnnyfox95·Nov 1

NOVEMBER BLOCK IS LIVE: EXPLOSIVE POWER & STAMINA

September built your strength. October turned it into power. November is about two things every breaker needs in a battle:

Explosiveness: faster, sharper power in your moves.

Stamina: keeping that power until your last round, not only in the first one.

How it works:

3 sessions per week, same structure as always (Day 1, Day 2, Day 3)
Full program in the PDFs, with a video for every exercise
Train it for 4 weeks, and try to beat your numbers every week

Before you start:

Open the PDFs today and check the new exercises.

If you have a battle, jam or show this month, open The Battle Blueprint and plan your weeks around it.

Enjoy it!

JohnnyFox | Breaking Performance Coach@johnnyfox95·Nov 1

Quick note for Day 2 and Day 3 (conditioning part):

If you prefer, you can replace the sprints with footwork rounds.

The only rule: the intensity has to be the same. Use the same work and rest times as the sprints, and go full speed. If you finish the round and you could easily do more, it was too easy. In that case, do the sprints.

Footwork is a great option because you train your stamina with your breaking, not only with running or AIRBIKE.

JohnnyFox | Breaking Performance Coach

@johnnyfox95·Oct 28

October check-in + the November block

October is almost done. Before we start the new block, I need 2 minutes from you.

Fill in this month's feedback form: https://forms.gle/MgD5oLQGteZsZveK9

Tell me how you feel after this month: what improved, what was hard, and what you want to work on next. I read every answer, and I use them to build the next block. Please send it before 31st Oct.

November block: explosiveness

I'm already building it. This month we focus on power and explosiveness: being faster and more explosive in your moves, and transitions. We also keep working on stamina, so that power is still there in your last round.

Same structure as always: 3 gym sessions per week, video for every exercise, and the full plan in your PDF.

It drops on 1st Nov. Fill in the form so I can make it fit what you need.

Johnny

JohnnyFox | Breaking Performance Coach

@johnnyfox95·Oct 21

The Battle Blueprint MasterClass is now live for you

A few days ago I shared The Battle Blueprint with you before anyone else. Today it goes public at €14.99. For you, it's included in your membership, now with the full masterclass.

What you get:

6 videos where I explain every page of the Blueprint, step by step
Why you can't train the same way all year
The residual effect: why the order of your training matters
The 3 phases, in the gym and in your breaking
How many weeks you need before a battle
How to plan a season with more than one battle
How to build your own plan, with a live example

Where to find it: go to the Apps section and open The Battle Blueprint MasterClass. The whole course is there, and the PDF is attached to the first lesson.

HAVE A NICE WEEK!

JohnnyFox | Breaking Performance Coach@johnnyfox95·Oct 21

Quick question for you:

Would you like a live session where we talk about the Blueprint and I answer your questions? We can go through your battle dates, how to split your weeks, and anything that's not clear.

If you're in, like this comment.

If you already have a question, drop it below and I'll answer it live.

If there's enough interest, I'll set a date and let you know here.

JohnnyFox | Breaking Performance Coach

@johnnyfox95·Oct 16

New in the LAB: The Battle Blueprint

I just added a new app to The Fox's LAB: The Battle Blueprint. You'll find it in the menu on the left.

It's the framework I use to prepare for competitions, for myself and for the athletes I coach. Based on ATR periodization: Accumulation, Transmutation, Realization.

Inside, 12 pages:

→ Why you can't train the same way all year

→ The full ATR model on one page

→ How long your strength, engine and speed last when you stop training them

→ The 3 phases, in the gym and in the studio

→ How many weeks you have, and how to split them

→ What to do when you have more than one competition

→ A checklist to know when to change phase

→ A calendar template to plan your own season

Soon this will be a paid product for everyone else. For LAB members, it's free. And you get it first, long before I share it on Instagram. That's one of the benefits of being part of the LAB.

Open it, put in your next competition date, and you'll know what each week is for.

Tell me in the comments: what's your next competition and when is it? I'll read every one.

JohnnyFox | Breaking Performance Coach

@johnnyfox95·Oct 2

Can't do Weighted Dips or Weighted Pull-Ups yet? Do negatives.

If you can't complete full reps of Weighted Dips or Weighted Pull-Ups this month, swap them for the negative version:

Weighted Dip → Negative Dip:

Weighted Pull-Up → Negative Pull-Up:

How to do them

Get to the top position (jump or step up), then lower yourself slowly, around 4 seconds.

Control the whole way down. No dropping.

Add weight only if you can still keep that slow tempo.

Keep the same sets, reps and rest as written on the sheet.

Negatives build the same strength you need to do the full rep, so you're still training the target. When you can do the normal version with clean technique, switch back.

Questions? Ask me in the Support chat.

https://www.youtube.com/watch?v=7JAJzXXBAJQ

https://www.youtube.com/watch?v=-NKjYZtdCcE

JohnnyFox | Breaking Performance Coach

@johnnyfox95·Oct 1

October Block is live: Neural Strength & Power

This month we keep building on September's strength base.

Day 1: heavy work to sharpen how well your nervous system produces force.

Days 2 and 3: we start adding explosive work on top of that strength.

How to run the block

Week 1: technique first. Learn the exercises, find your weights and move well. Stay conservative.

Week 2 onward: add load. Increase the weight a little each week, as long as your technique stays clean and you respect the RIR on the sheet. Don't train to failure.

Intent matters. Move the weight with maximum intent on every rep, especially on the explosive exercises. Where the sheet gives a tempo (like 4 seconds down), follow it.

Write it down. Note your weights and reps every session. That's how you know what to beat next week.

Rest. Respect the rest times. They're part of the programming.

Questions? Ask me in the Support chat.

JohnnyFox | Breaking Performance Coach

@johnnyfox95·Sep 30

New format for your workouts

I've redesigned the workout PDFs so they're easier to use on your phone.

What's new

• Vertical layout: it fits your screen, with no zooming or sideways scrolling.

• Each session is one page: exercises, sets, reps, rest and notes.

• I removed the personal notes column. Keep your numbers in your own notes app.

What stays the same

• The video links still work: tap the exercise name.

• The programming is the same, only the layout changed.

If anything is unclear about the new format, ask me in the Support chat this month and I'll sort it out.

JohnnyFox | Breaking Performance Coach

@johnnyfox95·Sep 28

LET’S FINISH THIS BLOCK STRONG!

We’re entering the final week of the September Performance Block, so I want you to push yourself as much as possible this week. 💪

If you can, try to increase the weight on your main exercises or improve your performance compared to the previous weeks.

This is important because right now, we are working on building the strength adaptations that we will later transform into explosiveness and power.

👉 Get stronger first.

👉 Then learn to produce that strength faster.

👉 Then transfer it into your Breaking.

So don’t just go through the workouts this week. Try to beat your previous numbers while keeping good technique.

Next weekend, the October Performance Block will be uploaded, and we’ll continue building from there.

Finish this block strong.

Let’s work!

JohnnyFox | Breaking Performance Coach

@johnnyfox95·Sep 24

🚨IMPORTANT!🚨

MONTHLY FEEDBACK — I WANT TO HEAR FROM YOU

I'm already working on the October Performance Block, and before I finish it, I want to hear from you.

I want to know how you're using THE FOX'S LAB, how the workouts are feeling, what is working well, and also what we can improve.

Things like the workouts, exercise videos, PDFs, Whop experience, navigation, difficulty, structure... anything that could make the LAB better for you.

I've created a short feedback form that takes around 2–3 minutes to complete.

👉 https://forms.gle/JsQv4ck8PEbDbjSP7

Your answers will help me improve the platform and make the next Performance Blocks better and more useful for you.

And if you want some personal feedback or guidance with your training, you can also let me know in the form and I'll follow up with you.

Thanks for being part of THE FOX'S LAB 🦊

JohnnyFox | Breaking Performance Coach

@johnnyfox95·Sep 10

GOOD MORNING EVERYONE! I HOPE THE WEEK IS GOING WELL :)

I want October's Performance Block to hit exactly where you need it.

So tell me: What's your biggest challenge right now?

A — Strength / power in my movements

B — Stamina, gassing out during rounds or long sessions

C — Body control / coordination

D — Recovery between sessions

E — Something else (drop it below 👇)

Your answers shape what's coming next month.🫡

@doricbravery20Sep 24

B and D since I am still coming back from long covid.