Running 5k: a plan from zero to your first race day
An eight-week run-walk plan, how to find a pace you can actually hold, what strength work to add alongside it, and how to handle race morning.
5 min read
Your first 5K: an eight-week running plan from scratch
An eight-week run-walk plan with the exact minutes for each week, the pace to hold, and what to do when your shins start complaining.
5 min read
Downhill trail running: how to train it without wrecking your legs
How to train downhill trail running without wrecking your legs: stride technique, a sensible progression plan, eccentric strength and recovery timing.
6 min read
Football after 40: how to keep your hamstrings from tearing
Why hamstrings tear more often after 40 and what actually helps: eccentric strength, planned sprinting, a proper warm-up and a return to play that sticks.
6 min read
Handstand progression: from the wall to a free hold
Five levels from your first wall hold to ten seconds unsupported, with clear criteria for moving on, wrist prep and a weekly plan that fits real training.
6 min read
Build your legs for a full day in the hills: an eight-week plan
An eight-week plan of strength work and loaded walks that gets your legs ready for the climb and, more importantly, for the long descent home.
6 min read
Handball training: the throwing shoulder, cutting and stamina
How to train for handball: shoulder work that protects the throwing arm, drills for braking and cutting, and intervals that hold up across 60 minutes.
5 min read
Tennis training: trunk rotation, shoulder and elbow
How to train trunk rotation, build a shoulder that copes with serving and settle an irritable elbow, with specific sets, reps and a weekly plan.
5 min read
Strength training for basketball: jumping, landing and knees
How to lift, jump and land so you add height to your vertical and take load off your knees, with specific sets, reps and a realistic weekly plan.
7 min read
Strength training for volleyball: the jump and the spiking shoulder
How to build a volleyball jump and a shoulder that survives thousands of spikes: sets, reps, landing work and a weekly plan that fits the season.
6 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
Running on snow and ice: shoes, pace and winter safety
How to choose grip for snow and ice, how much to slow down, what to wear in the cold, and when it is genuinely safer to train indoors.
6 min read
Your first half marathon: a 12-week plan for recreational runners
Twelve weeks, four runs a week and a long run that builds to 18 kilometres: a concrete plan for a first half marathon without breaking down halfway.
6 min read
Rugby training: neck strength, taking contact and real power
How rugby players build neck strength, absorb contact and get genuinely explosive: specific drills, sets and a weekly plan for club-level players.
6 min read
Weights for triathletes: how to fit strength in without fatigue
How many strength sessions a triathlete actually needs, where to put them in the week, and how to lift without ruining key swim, bike and run days.
6 min read
Ice hockey training: hips, skating power and balance
How off-ice work builds strong hips, single-leg control and lateral power for skating, with specific exercises, sets and a weekly plan.
6 min read
Water polo strength training: shoulders, legs and stamina
What dry-land strength work actually helps a water polo player: a durable shoulder, legs that hold the eggbeater and stamina that lasts.
5 min read
Finger and back strength for climbing, without the injuries
How climbers build finger and back strength safely: when to start hangboarding, which protocols work, how fast to add load, and when to back off entirely.
6 min read
Table tennis training: reaction, footwork and a healthy shoulder
How table tennis players can train recognition speed, footwork and shoulder health, with concrete sets, reps and a weekly plan that keeps the legs fresh.
6 min read