The Science of Training

Will creatine give you kidney stones? I tackle this common myth and explain what creatine is, who can benefit from it, and how to use it safely. The key takeaway: hydration is non-negotiable.

Isometric holds are a secret weapon for joint and tendon health. I explain how holding a position for 20-30 seconds stimulates collagen repair, making it a highly effective tool for dealing with persistent tendon pain.

Think plyometrics are only for elite athletes? That's a myth. I explain how explosive exercises like box jumps can be modified for any fitness level to build bone density, improve reflexes, and reduce injury risk.

Your tendons are your internal shock absorbers, but they need different training than your muscles. This post breaks down the science of tendon growth, which is driven by collagen synthesis, not just protein synthesis.

Does stretching actually lengthen your muscles? Not really. Flexibility is mostly controlled by your nervous system. When you stretch, you're teaching your brain to relax the muscle and reduce tension.

Myth vs. Fact: Lactate is not the villain it's made out to be. It actually acts as a shield to protect your muscles during intense exercise, not cause soreness.

How long should you rest between sets? This infographic explains the ATP-PC energy system, used for short, explosive efforts like sprints, and why it requires longer rest periods to replenish energy.

This post covers the Anaerobic Glycolysis system, which fuels efforts lasting 10-90 seconds, like a 400m sprint. Understanding this helps you optimize rest times for HIIT-style workouts.

For efforts lasting 30 seconds to 3 minutes, you're in the Speed-Endurance zone. This requires balancing both anaerobic and aerobic systems, and your rest periods need to reflect that to clear lactate effectively.