@Bronigace

God | Family | Architectural Professional | Strength and Conditioning Coach @SCVillaJogoo & @piratesrugbyUG 🏉 | #WorldRugby S&C Educator | #ForgePerformance

 Kampala
ronokgroup.com
Joined October 2011
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Get ready to dominate training with cutting-edge tech! See how state-of-the-art tools help athletes unlock their full potential, track progress in real-time, and leave the competition in the dust. Ready to level up? #ForgePerformance #TrainSmart #ValdKampala 🎥@MogalChris
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🧊 ICE, ICE & MORE ICE Ice can help with pain and short-term symptom management — but it isn’t automatically needed after every injury, workout, or game. 🧊 Use it when it helps. Don’t use it just because it’s routine. #strengthandconditioning #athletictraining #rehabilitation
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MEASURES REAL GAME POWER Broad jump = horizontal power from legs + glutes + core transfer. @theSnChub #SportsPerformance #StrengthAndConditioning #BroadJump #SprintTraining #ForgePerformance #UgandaSports
Tony Villani
@Tony_Villani_Oct 7
The Broad Jump. Train it. It is that simple. I use it as a major "engine builder."
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PERFORMANCE CAN RETURN WITHIN 48 HOURS BUT FULL RECOVERY TAKES UPTO 72 HOURS. #forgeperformance256 #sports #strengthandconditioning
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Training breaks you down, but recovery is where you rebuild stronger. #ForgePerformance256 #PlayerRecovery #StrengthAndconditioning #PeakPerformance
FORGE PERFORMANCE@theSnChubSep 17
Want to hit a new Personal Best? Stop training for fatigue and start adaptation training.📉📈 Training breaks you down, but recovery is where you rebuild stronger. Swipe through ... Want to hit a new Personal Best? Stop training for fatigue and start adaptation training. 📉📈
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Stop just getting "warm." Start getting ACTIVATED. 🔥 A dynamic warm-up that only raises core temp misses the most critical element: the Central Nervous System. Here is why activation is the single most important 10 minutes of your workout 👇 (Attach Slide 1, 2, 3, and 4 here)
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Activation isn't about sweating. It’s about signaling your CNS to recruit high-threshold motor units. • Passive warm-up = ~60% motor unit recruitment • Targeted activation = ~90% motor unit recruitment Prime the engine before you step on the gas.
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KAMPALA DERBY WENT WELL TODAY😎 On to the next #SCVEXP | @UPL | #DerbyDay #TheJogoos
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The grind continues🙏
SC Villa
@SCVillaJogooSep 9
THE DERBY IS ON! We meet at Wankulukuku! #SCVEXP || @UPL || #DerbyDay #TheJogoos
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Sometimes everything around you is dark, because you're the light. Stop looking for the light, be the light.
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Fatigue is inevitable. Poor recovery is a choice. If you are only tracking training load without prioritizing how your athletes bounce back, you are just accumulating risk. True performance isn't built in the gym or on the pitch;it is forged in the recovery window btn sessions.
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Don't say; It can't be done. @theSnChub
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That was a "Deceleration & Suffocation" Masterclass from Spain. 🇪🇸🏆 I’m looking at the elite eccentric braking capacity required to hold Argentina to 0 shots in the opening 90 minutes.
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💵 If you could invest just 100 points in performance, where would you put them? 🏃 Sport-specific training 😴 Sleep 🍽 Nutrition 🔁 Consistency 💪 Strength training 🧠 Mindset These areas consistently show the greatest impact on performance and adaptation. @theSnChub
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Many athletes spend too much time chasing small gains while neglecting the fundamentals. If performance were an investment portfolio, most of your resources should be allocated to training, sleep, nutrition, strength development, and consistency. Highest long-term returns.
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Where it matters..... Early acceleration is where raw force output shows up the most. From 0–10 meters, athletes have more time on the ground, more time to push, and more opportunity for strength to influence how violently they leave each step. @theSnChub @SCVillaJogoo
SC Villa speed test with speed gates

ALT SC Villa speed test with speed gates

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The journey begins God at the center of it all
SC Villa
@SCVillaJogooJul 8
📰 | @Bronigace is a Jogoo! 👇🏾 Here's what you need to Know! scvilla.co.ug/news/sc-villa-… #TheJogoos🔵
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The grind continues @theSnChub
SC Villa
@SCVillaJogooJul 5
Pre-season ☑️ #TheJogoos🔵
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WARM-UP Something that many take for granted. Your athletes pay attention to what you pay attention to. If the warm-up is treated as something to get through, athletes will get through it. The warm-up isn't dead time before the session begins. It's part of the session
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XVs Win Rate since January 2025 (Premiership, Uganda Cup and Enterprise Cup) 🏉🔢 @piratesrugbyUG 📌 Games - 42 📌 Wins - 38 📌 Win % - 90.48% @KobsrugbyUg 📌 Games - 35 📌 Wins - 26 📌 Win % - 74.29% @HeathensRFC 📌 Games - 38 📌 Wins - 25 📌 Win % - 65.79% @BuffaloesRFC 📌 Games - 36 📌 Wins - 21 📌 Win % - 58.33% @HipposRugbyClub 📌 Games - 34 📌 Wins - 19 📌 Win % - 55.88% @ImpisRFC 📌 Games - 20 📌 Wins - 10 📌 Win % - 50.00% @RhinosRugbyUG 📌 Games - 31 📌 Wins - 15 📌 Win % - 48.39% @victoria_sharks 📌 Games - 30 📌 Wins - 14 📌 Win % - 46.67% @Mongersrugby 📌 Games - 30 📌 Wins - 13 📌 Win % - 43.33% @WalukubaRugbyUg 📌 Games - 30 📌 Wins - 9 📌 Win % - 30.00% Powered by @isa_metrics #FatCatsPod
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Oh yes
Fat Cats Podcast 🏉🎙️
@fatcatspodJul 1
Putting Things Into Perspective - @piratesrugbyUG 🏉🔢 Pirates defeated Buffaloes 30-29 to win the Rugby Premiership for a fourth time in their 30-year history. It was the first time Pirates were successfully defending a major trophy (Premiership, Uganda Cup, National Sevens Series). In the last 10 years, Pirates have won 4 of 10 Premiership titles, trailing only Heathens. Premiership titles since 2017; 🏉 5 – Heathens (2016/17, 2018/19, 2019/20, 2022, 2024) 🏉 4 – Black Pirates (2017/18, 2023, 2025, 2026) 🏉 1 – KOBs (2021) Since January 2025, Pirates have won 3 of the 4 XVs tournaments they have participated in; 2 Premiership titles, 2025 Uganda Cup, and Runner Up in the 2026 Enterprise Cup. They have won 38 of the 42 games they have played in that span, for a win rate of 90.5% Powered by @isa_metrics 📸 @siriovos #FatCatsPod
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