Blog
Guides, case studies and news from the world of digital coaching.
- 028 min read
How Much Weight to Use on a New Exercise
The five-step procedure for finding your starting load, where to begin by exercise family, and how to correct it within two sessions.
beginners · load · technique
- 038 min read
Eating Out Without Wrecking Your Deficit
977 kcal average for a restaurant main course: the measured numbers, how to read a menu in thirty seconds, and what to do before and after.
diet · calorie deficit · eating out
- 049 min read
Strength Training for Padel: What Actually Matters
Over half of amateur players get injured within six months and 60% do no preparation. Two sessions a week for ankle, shoulder, elbow and knee.
padel · athletic preparation · injury prevention
- 059 min read
Training While Travelling: the Minimum That Keeps Your Results
Two sessions a week are enough if intensity stays high: the twenty-minute session, how to create load without weights and what to actually pack.
travel · home workout · minimal dose
- 069 min read
Breathing Under Load: Valsalva, Bracing and Limits
When holding your breath genuinely helps, the arterial pressure figures measured by catheter, the technique lift by lift, and when not to use it.
technique · breathing · Valsalva
- 079 min read
Returning to Training After a Break: the First Three Weeks
What you actually lose and how fast, why planned breaks do not cost you gains, and a three-week return with specific loads and set counts.
detraining · comeback · programming
- 089 min read
DOMS: Muscle Soreness After Training
How long it lasts, why it is not lactic acid, what actually works (not much) and the signs that it is not ordinary soreness and needs checking.
DOMS · recovery · muscle soreness
- 099 min read
Heart Rate Zones: How to Calculate Them Properly
Which maximum heart rate formula to use, why reserve-based zones change everything, the arithmetic worked through and a ten-minute check that they are right.
heart rate · training zones · cardio
- 108 min read
Offline Gym Management Software: What Actually Works
Almost no gym software is truly offline. What the three kinds of offline mode really give you, seven questions for vendors, and when a backup line beats both.
gym management software · offline · small gyms
- 115 min read
Chalk, mixed grip and straps: what to use for deadlifts
The three answers to grip failure compared, when each belongs in your training, and a six-week block to make the problem disappear.
Athleex · Powerlifting · Strength
- 125 min read
Deadlift shoes and slippers: how to choose
Why the sole matters, the four real options, how to pick based on your stance and a two-session protocol to test a new pair.
Athleex · Powerlifting · Strength
- 136 min read
Top sets and back-off sets: how to use them
How to pick the top-set load, how many back-offs and at what reduction, a five-week progression and who the scheme does not suit.
Athleex · Powerlifting · Strength
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