Category: Training
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Edges That Decide Races
HIIT still works for trained folks—dose wisely. Meta-analyses show performance gains in trained athletes; >8-week blocks favor strength outcomes too.
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When the Body Picks the Pace
HRV-guided meso design. Let HRV “earn” intensity days; keep volume with low-strain fillers when amber/red.
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Water Meets Iron
Swim+strength beats swim-only (≈2–2.5% gains). Integrate 2x/wk S&C with water sessions for modest but meaningful race-time drops.
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Power and Breath in Concert
Blood-flow restriction (BFR): endurance + jump gains. Recent meta-analyses show VO₂max and vertical-jump benefits—monitor occlusion pressure and progression.
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Serve Blueprints that Breathe
Strength with speed off-court: lower-body power and trunk rotation rate underpin serve/return pop.
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Conversation catalysts—coach motivational interviewing to spark self-change
Motivational Interviewing for sport: practical scripts that turn ambivalence into athlete-owned action—open-ended questions, change talk, and if-then plans for sleep, rehab, and nutrition.
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Calculate Maximum Heart Rate, Paint Workouts Beneath
Discover how to calculate your maximum heart rate and design smarter workouts beneath it. Learn how elite athletes, swimmers, and fitness enthusiasts use heart rate zones, smart watches, and recovery tools to optimize training intensity and improve cardiovascular fitness.
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Hot-cold Duet in Contrast Therapy—Recovery Yin-Yang
Discover how hot-cold contrast therapy—alternating ice baths and warm soaks—helps athletes speed recovery, reduce muscle soreness, and boost performance.
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Blink-and-go—improve reaction time for faster decisions, safer play
Discover how athletes can slash milliseconds off their reaction time with science-backed drills, AI-powered personalization, and practical takeaways for safer, faster play in Blink-and-go—improve reaction time for faster decisions, safer play.
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Foot-fire Routines — Speed Drills to Craft Quickness
Discover speed drills that turbo-charge speed with science-backed benefits, AI-personalised prompts, and practical workouts to run faster—no rocket shoes required.