Fitness Recovery: What works vs What's Hype

A guide to practical recovery that breaks down what works, what’s optional, and what’s mostly marketing.

Intermediate Strength Training – Optimize Your Training Variables

Block periodization, volume landmarks, and RPE autoregulation for continued strength gains.

Sleep Extension & Performance Protocols: A Deep Dive

Advanced protocols for sleep extension, strategic napping, chronotype optimization, and sleep banking backed by controlled research in elite athletes.

Managing Sleep Around Competition & Travel

Strategic protocols to manage jet lag, pre-race anxiety, and unfamiliar sleep environments when performance matters.

Strength for Runners – 5 Exercises for Running Economy and Durability

How to Improve Your VO2 Max: The 12-Week Plan