All articles (1201)
Everything we have written so far, from the first day in the gym to advanced programming.
Machines or free weights in your first six months
What machines actually give a beginner, what free weights give, and how to combine both into a plan that works for your first six months.
5 min read
Martial arts for children: what age, which sport, what to check
When a child can realistically start, which combat sport suits which age, what a good class looks like and where the sensible limits on contact sit.
6 min read
First time at the gym: what to wear and the unwritten rules
A practical guide to your first gym visit: which shoes and kit actually matter, what belongs in your bag, and the unwritten rules people really follow.
6 min read
The muay thai clinch: how to train it and why it wins rounds
How the muay thai clinch actually works, why judges reward it, which drills build it, and the mistakes that keep beginners stuck and gassed inside it.
7 min read
How to hold focus mitts properly and what pad work trains
How to hold focus mitts so neither wrist nor shoulder pays for it, how to structure rounds and calls, and what pad work really trains and what it doesn't.
6 min read
Neck training for fighters: what it does and how to build it
How neck strength changes what a punch does to your head, which exercises actually earn their place, and how to build them over eight to twelve weeks.
6 min read
Skipping rope for fighters: variations, rounds and what it builds
Which skipping variations actually help a fighter, how many rounds to do, and what the rope genuinely builds — plus what it does not.
6 min read
Kyokushin, Shotokan and Wado: what actually sets them apart
How knockdown and point-fighting rules shape stance, range and conditioning in three karate styles, and what that means for your Tuesday night session.
6 min read
Taekwondo scoring and rules, and what real training looks like
How taekwondo scoring actually works, what a gam-jeom is, how a match runs round by round, and what a genuine week of club training involves.
6 min read
Judo for adult beginners: what training looks like and how belts work
What an adult beginner actually does in a judo class, what you learn in the first months, and how the kyu and dan belt system really works in practice.
7 min read
Dried fruit: calories per portion and when it actually helps
How many calories, sugar and fibre a real portion of dates, dried figs and raisins gives you, when it helps around training and who should go easy.
6 min read
Quinoa and buckwheat: real protein numbers and how to cook them
What a real portion of quinoa or buckwheat actually gives you in protein, fibre and calories, how to cook both without turning them to mush, and what to pair them with.
6 min read
Carrots and beetroot: sugars, fibre and when to eat them
How much sugar and fibre a real portion of carrots and beetroot actually gives you, when to eat them, who they suit and which myths to drop.
6 min read
Honey or sugar: what actually changes if you train
Per-spoon numbers, the real calorie and sugar gap, how to fit honey around training, and when choosing honey over sugar changes nothing at all.
5 min read
Tinned tuna: protein, mercury and how often per week
How much protein and how many calories a tin of tuna actually gives you, how often per week is sensible given mercury, and what to pair it with.
6 min read
Lean cuts of pork: the numbers and how to use them
Which pork cuts are genuinely lean, how much protein and how many calories a 150 g portion delivers, and how to build ordinary meals around them.
6 min read
Peanut butter: the numbers per spoon and what the label tells you
How many calories, grams of protein and fibre a spoon of peanut butter really carries, how to fit it into your day, and which label ingredients matter.
4 min read
Apples: calories, fibre and when it makes sense to eat one
How many calories and how much fibre one apple actually gives you, where it fits around training, who it suits less well, and which claims do not hold up.
5 min read
Cross-country skiing training: endurance and upper body
How to build endurance and upper-body strength for cross-country skiing: a weekly framework, interval sessions, double poling work and gym sets with real numbers.
6 min read
Training for surfing and paddleboarding: balance, shoulders, stamina
How to train for surfing and paddleboarding: pulling volume, shoulder work that holds up, single-leg balance and intervals that mimic a set of waves.
5 min read
Baseball and softball training: shoulder, rotation and throw speed
How to train the shoulder, hips and trunk for a faster and safer throw in baseball and softball, with specific exercises, sets and workload limits.
6 min read
Archery training: stability, breathing and scapular strength
A practical plan for archers: core stability drills, scapular strength work, a breathing pattern that holds up, and how to lay out the training week.
5 min read
Training for riders: how to build seat, core and leg strength
A practical strength plan for riders: pelvis and seat control, core stability, stronger legs and adductors, and how to fix side-to-side imbalance.
6 min read
Squash footwork: how to change direction and protect your knees
How to train squash footwork: the split step, braking, the lunge and off-court strength work that keeps knees healthy, with sets, reps and a weekly plan.
5 min read