Once a week get to max heart rate. In the best case 4-8 bouts. 2 times a week into 80-90% of max heart rate for 2-6 minutes with 2-4 minutes of rest.

A lot of those have carry over or have a functional relationship.

9 different adaptations of training:- Skill- Speed- Power- Strength- Hypertrophy (main driver: volume).- Muscular Endurance- Anaerobic Endurance / Power- VO2 Mac endurance- Aerobic Endurance

### Strength2-4 min Rest, 3-5 reps, 3-5 working sets, work yourself up to it. You can work different muscle groups to cut down rest time. The main driver is intensity. You can do strength training every single day. Best is 2 times per week per muscle group.

Include a down regulation after your workouts (longer exhale). 5 min after workouts (e.g. in the shower), 1 min after important parts of your workouts.

Muscular endurance is about maintaining joint stability when you do something fast or heavy. Joint pain mostly is a sign of missing muscular endurance.

Beta alanine delays the build up of acid → before exercise.

Laws of strength and conditioning:1. Progressive Overload: At whatever you want to improve at, you need to progressively overload. Adaptation is a byproduct of stress (more reps, load, higher complexity, shorter time frame,…)2. Exercises themselves do not determine adaptation. The application (sets, reps, load, time) determine it. This precedes the... See more

If you do not make progress, your mental representation is likely off. First help people to get aware of the muscle (can they flex it to the point of hurting?). Breaking the movement down and doing eccentric or isometric movements can help you with focusing on the specific muscle you want to engage.