Training

Mobility before strength: rebuilding the foundation

Your range of motion is the rate-limiter for everything else. Loading dysfunction just compounds the problem.

If you can't reach the bottom of a squat with your back flat, loading the squat with weight makes you worse, not better.

What mobility actually means

Active range of motion under control. Not passive flexibility. Being able to get into and hold end-ranges with intent.

The non-negotiables

Hip flexion (deep squat) — 120°+
Shoulder flexion (overhead) — 180° flat against a wall
Thoracic extension
Ankle dorsiflexion — knee over toes, heel down

Daily, not weekly

Mobility responds to frequency, not intensity. Five minutes a day beats one hour a week.

Then load

Once range exists, load reinforces it. Goblet squats, overhead presses — all become tools to strengthen mobility.

Breathwork for performance: a coach’s primer

Box breathing isn’t woo. It’s a vagus nerve hack with measurable effects on heart rate variability.

The 80/20 of sleep: why most athletes get this wrong

Forget eight hours as a goal. The variables that actually predict recovery are different — and easier to control.

5 evidence-based recovery techniques every athlete should know

Beyond foam rolling — the recovery practices that actually move the needle for performance and longevity.

API smoke test — hello from Sanva

This post was created via the Ghost Admin API to verify the headless integration end-to-end. If you can read this on the /articles page in the Sanva app, the Content API is wired up correctly.