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How to adapt a workout when you are short on time
A method for preserving the main goal of a 20-minute strength session without arbitrarily rushing every exercise.
- short workout
- strength
- planning
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Move better,at your own pace.
Short notes on sport, kit and Tempo — to see clearly, then get going.
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Ankle proprioception exercises
A progression from simple balance to perturbations, hopping, and sport-specific movement.
- ankle
- proprioception
- balance
How to organise three strength sessions per week
Three simple structures for distributing movements, recovery and progression across a realistic week.
- strength
- weekly plan
- recovery
A return-to-running plan after time off
A progressive framework for moving from walk-run intervals to continuous easy running without increasing every demand at once.
- running
- return to sport
- planning
How to know when to return to running after an injury
Why time and pain are not enough, and which criteria to consider before running again.
- running
- injury
- return to sport
Strengthening the ankle after a sprain
How to progress strength, range, and control without reducing rehabilitation to more repetitions.
- ankle
- strength
- sprain
Knee strengthening for running
How to organise strength, control, single-leg support and progression for running demands without relying on one “best” exercise.
- knee
- running
- strength
Returning to running after an ankle sprain
Useful return-to-running criteria, from symptom control to hopping and completing a full training session.
- ankle
- running
- return to sport
How to return to exercise gradually after time off
A staged method for rebuilding routine, basic capacity and sport-specific demands without jumping straight back into your old programme.
- return to exercise
- progression
- planning
How to turn a ChatGPT programme into a training schedule
A method to review an AI-generated programme, split it into workouts, and follow it in Tempo.
- ChatGPT
- programme
- schedule
The gym ball is the most underestimated tool at home
Core work, mobility, a slightly more active way to sit: one ball often covers it. It still needs a place in the week.
- equipment
- home
A mat that makes the floor inviting
On the floor, comfort is not a luxury: it decides whether the session actually happens. Here is what a good mat changes.
- equipment
- home
Shaker and powder: useful, not magical
Recovery is mostly sleep, meals, and showing up again. A shake helps on the days a full meal cannot follow training.
- recovery
- nutrition
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