Category: Training
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HRV and Resting HR Explained Without the Nonsense
Learn what these two signals can tell you, what they cannot, and how to make calmer training decisions when they disagree.
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When to Adjust Training vs Hold Steady
A practical playbook for changing the plan only when the trend demands it, not when a single workout feels weird.
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Readiness Signals That Matter (and the Ones That Mislead)
Key takeaway is the two of three filter. Before you change your plan, confirm that two signals agree across a few days, sleep, resting heart metrics like resting heart rate or HRV, and session RPE.
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Designing performance systems that adapt instead of break
The deeper spark is the philosophy baked into the introduction. Macrocycle planning matters, but day to day periodization can be decisive when time and recovery bandwidth are limited.
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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.