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Individual Basketball Workouts .pdf [2026]
By Drew Griffiths (BSc, MSc) Get hench, jump higher, and move quicker on the basketball court, with this weight training program for basketball. Ideally, you’re strength and conditioning should be periodised, with a different pre-season training program, for example, compared to in-season. The program shown here is a general one and should be modified according…
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Huberman Lab – Podcast Notes Episode 80: Optimize & Control Your Brain Chemistry To Improve Health & Performance
Main Points Optimizing metabolic circuits for health and performance requires getting sufficient amounts of good-quality sleep of sufficient duration, as well as experiencing all phases of sleep, including slow wave and REM.Study participants who changed their routine from “night owl” to “morning person” experienced significant improvements in mood, stress, and grip strength (among other outcomes)…
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The Complete Guide to Omega Fatty Acids [5 minute read]
What are Fats? Fats are a macronutrient, made up of 3 fatty acids combined with a molectule of glycerol Fats can be divided into: Monosaturated Fats – have one double bond. For exampel oleic acid found in olive oil Polyunsaturated Fats (PUFA) – have more than one double bound. What are Omega Fats? Omega fats…
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Podcast Notes – Huberman Lab – Dr. Rhonda Patrick: Micronutrients for Health & Longevity
Small amounts of acute, relatively short lasting stress are good for you. Modern life is a bit easy in terms of physical challenges, but you can compensate with exercise and heat/cold exposure. 3 key nutrients for the brain and body are: Sulfurophane Vitamin d Omega 3 Generally speaking, you want to look for omega 3…
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Boxing Drills for Beginners .pdf [2025]
Remember to warm up before you start training intensely. A good warm up might consist of 10 minutes of steady state cardio, shadow boxing for 2 x 3 minute rounds, followed by a number of bodyweight exercises such as squats and press ups. Boxing Pad Drills Boxing pads, or mitts, are great for developing hand…
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Is MMA Dangerous? (MMA FAQs Answered)
Article by Drew Griffiths (BSc, MSc) Like all contact sports, MMA comes with a relatively high risk of injury. It’s unlikely that you’ll compete in MMA for a year for example, without sustaining some type of injury in training or a fight. There is some research to suggest that MMA is less dangerous than boxing.…
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What’s the best protein powder for MMA Fighters?
Getting adequate protein is important for recovery, and adaptation to exercise. Adequate protein intake is also important for the general health and function of the body: Protein powders are not required by everyone, but if you’re an MMA fighter, it’s something to consider using, especially if you are doing lots of resistance training and HIIT.…
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Yoga Philosophy – Dharnaa, Dhayana and Samadhi
All three words or phrases described here, are taken from/recorded within The Yoga Sutras of Patanjali. Dharnaa Dharnaa, is a sankskript word meaning “focus” or “concentration”. It has different translations and different yogis tend to teach the concept slightly differently. Some say it relates to the focus on what you want to attain, and what you want…