Running 800m and 1500m: how to hold your pace as a recreational runner
How to work out a realistic 800m and 1500m pace, spread it across the laps, and which weekly sessions actually make that pace faster.
6 min read
The 100m sprint: how to train acceleration as a recreational runner
What to do about the first 30 metres of a 100m sprint: acceleration mechanics, how many sprints per session, rest, strength work and hamstring care.
6 min read
Badminton footwork: training foot speed and direction changes
How to train the split step, braking and the lunge so you reach every corner of the court, with concrete sets, reps and a weekly plan.
5 min read
Training for hikers: how to last a full day on the hill
Concrete numbers for a full-day hike: how many hours of walking a week, which strength lifts, how to train the descent and what to eat on the trail.
5 min read
Strength training for rowers: what actually transfers to the boat
How lifting shows up in boat speed, which exercises are worth a rower's time, and how to schedule sets and reps across the training year.
6 min read
Golf training: rotation, stability and a longer drive
How to train your hips, upper back and trunk so the swing gets faster and the back stays healthy: exercises, sets, reps and a weekly plan.
5 min read
Strength training for skiers: how to prepare your knees before the season
An eight to twelve week plan to get your knees ready for ski season: the exercises, sets and reps that matter, and the warning signs worth checking.
6 min read
Strength training for runners and footballers
Why sport without weights ends in injury, how many strength sessions per week, and which exercise cuts hamstring injuries the most.
2 min read
CrossFit vs a Regular Gym: What Actually Changes Your Results
A concrete comparison of CrossFit and a regular gym: session structure, sets and rest numbers, calorie cost, injury risk, and how to choose.
5 min read
Swimming vs running: which one, and when
What swimming and running actually burn, how each loads joints, shoulders and bone, plus concrete weekly plans and sessions for both.
5 min read
Training for Handball Players: Strength, Jump and a Shoulder That Lasts the Season
A concrete plan for handball players: strength, jumping, shoulder and knee protection, conditioning and food, with real sets, reps and a weekly layout.
5 min read
Strength Work and Fueling for Cyclists: What to Do Off the Bike
A concrete plan for off-bike strength work, carbohydrates per hour of riding, and saddle setup for cyclists riding five to ten hours a week.
5 min read
Strength and Conditioning for Combat Sports: A Concrete Plan
A concrete strength, conditioning and recovery plan for combat sports: sets, reps, interval formats, a weekly schedule and safe weight cutting.
5 min read
Marathon prep: what actually changes your finish time
A concrete marathon plan covering weekly mileage, three key sessions, strength work, race fuelling, tapering and pacing, with numbers you can use this week.
5 min read
How to Improve Your 5K Time: A Plan With Actual Numbers
A concrete weekly plan for the 5K: how much easy running to do, which intervals to run, what strength work matters, and how to pace the race itself.
5 min read
Dryland Strength Training for Swimmers
A concrete dryland plan for swimmers: how many sessions per week, which lifts and how many sets, how to protect your shoulders, and what to eat.
5 min read
Training for Tennis Players: The Strength, Power and Conditioning That Actually Transfers
A concrete strength, power and conditioning plan for tennis players: which lifts, how many sets and reps, plus the shoulder and elbow warning signs.
4 min read
Training for volleyball players: a higher jump and shoulders and knees that last the season
A concrete strength, plyometric and recovery plan for volleyball players: sets, weekly jump counts, shoulder and knee care, and when to see a doctor.
5 min read
Basketball Training Off the Court: Strength, Jumping and Conditioning That Shows in the Fourth Quarter
A concrete off-court plan for basketball players: sets, reps, jump work, intervals and grams of food per day, plus the pain signs that mean you see a doctor.
5 min read
Strength Training for Footballers: What to Do, How Much, and When
A concrete strength plan for footballers: exact sets and reps, how to schedule lifting around match day, and the hamstring work that actually prevents injuries.
5 min read