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Football Resistance Training
Football Resistance Training: A 2-Day-a-Week Programme (In-Season & Pre-Season) That Actually Works Most amateur and semi-pro footballers either don’t lift weights at all. The ones that do train at the gym like a bodybuilder and turn up to Saturday’s match with heavy legs and arms. Both are wrong – or at least not optimal, and…
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Common Gym Injuries & How to Mitigate Risk
Common Gym Injuries As you get older, you realise, that one injury can end your training for months. In addition, injuries acquired after the age of 40, tend to stay in some format and remain as a permanent pain the arse, or shoulder etc. The peer‑reviewed data on gym injuries is out there. I’ve put…
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Guard Passing Flow Chart
GUARD PASS FLOW Tap a guard to open it, then tap an attempt to see how the opponent reacts and how you counter. GUARDClosed Guard Open on YouTube ↗ — if it says “unavailable” the owner disabled embedding; use the link. Opponent has ankles locked behind your back, controlling your posture and distance. ATTEMPTStanding Guard…
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Football Warm-Up Routine & Football Stretching [.pdf]
Football Warm-Ups & Stretching – Full Blog Post Football Warm-Ups, Stretching & Prehab, What Actually Works Most teams still warm up wrong. They stand in a circle. They hold static hamstring stretches. They believe stretching stops injury. All three are out of date. Sports science moved on years ago. The team next to you on…
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Cost of Football Shirts Over Years [1990-2026]
The Price of Loyalty: How Football Shirt Inflation Outpaced Economic Reality For decades, a football shirt has been more than fabric, it is a wearable contract of tribal allegiance. But as the data shows, the financial cost of honoring that loyalty has completely outpaced everyday economic reality. It’s hard to not feel shafted. Every summer,…
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Podcast Episode: Brain Health And Behavior
Pip: Welcome to BlackBeltWhiteHat, where the mat teaches you things a therapist charges by the hour. Dave's been deep in the Huberman Lab archives this week, and the results are genuinely useful. Mara: We're covering two territories today: the science of meditation and how it rewires your brain for good, and the neuroscience of aggression…