What are the signs of overtraining? Drops in performance, heart rate and sleep indicators, simple ways to measure them, a gradual return plan and principles for prevention.
Sleep and sport: how sleeping less than seven hours affects strength, endurance and recovery, the stages of sleep and sleep hygiene steps for athletes.
Post-workout nutrition: how real is the anabolic window? Protein timing, carbohydrates, fluids and electrolyte balance, with practical examples.
The myths about weight training for women, the physiological facts, an 8-week three-day beginner program, and notes on recovery and safety.
How do you squat? Correct form step by step, the muscles worked, the six most common mistakes and their fixes, a variation table and set-and-rep planning by goal.
What is HIIT training and how should it be dosed? The benefits, the risks, how it differs from tabata, a 32-minute sample session and a gradual entry plan for beginners.
What is strength training, how does the body adapt, and how many days and sets do you need? The science, sample programs and practical advice from Dragos'.
