Science of Training
Heart rate zones: what the numbers mean
Heart rate zones make easy days easier and hard days sharper. Learn how to estimate your maximum, use the 5 zones, and plan a sensible week of training.
Science of Training
Science of Training
Training in heat, humidity and altitude: lessons for East Africa
How heat, humid air and altitude change your body during exercise, with practical rules for hydration, timing, acclimatisation and hiking in East Africa.
Science of Training
Energy systems: ATP, glycolysis and oxygen
Sprints, squats and long walks run on different fuel systems. Understand ATP, glycolysis and aerobic energy, and how to rest and train for each system.
Science of Training
The science of stretching and flexibility
What flexibility really is, when to stretch before or after training, how long to hold, and a 10 minute routine for people who sit all day in Kampala.
Science of Training
How muscles grow: hypertrophy explained
Muscle growth is a response to tension, recovery and food. Here is what happens inside the fibre, how hard to train, and how local Ugandan meals can fuel it.
Science of Training
Why you get stronger before you get bigger: neuromuscular adaptation
Early strength gains come from your nervous system learning to use the muscle you have. Here is how that works and how to train for it without rushing.
Science of Training
Rep tempo and time under tension
Tempo is the speed of each rep. Learn what time under tension really means, when to slow down, when to go fast, and a sample session to try this week.
Science of Training
The physics of lifting: levers, torque and bar path
Your bones are levers and every rep is a torque problem. Learn how distance from the joint and bar path decide how hard a lift feels and how safe it is.
Science of Training
Gravity, momentum and friction: how physics shapes technique
3 simple forces explain most technique cues. See how gravity, momentum and friction affect balance, grip and safety in squats, deadlifts and curls.
Science of Training
The biomechanics of running: stride, cadence and impact
Understand what happens in each running step, why overstriding slows you down, how cadence helps, and how to build up safely with a simple 4 week plan.
