Articles

Practical fitness articles for real training weeks.

Training advice on workout choice, recovery, conditioning, warm-ups, home sessions, and useful workout formats.

Runner recovering after an interval session on an outdoor track

Training Load

7 min read

Training Load 7 min read

How many hard workouts should you do each week?

Hard training works, but it is easy to spend more recovery than your week can afford. For most people, two genuinely hard sessions a week is a useful starting point. A third can work when training age, sleep, and the rest of life support it. The important part is knowing which sessions count as hard and leaving enough room to perform them well.

All articles

Training, conditioning, and workout planning.

Browse every Rockett Performance article, from broad training decisions to kettlebell, WOD, and interval sessions.

Athletes resting on a running track after training

Training Decisions 5 min read

What to train when you are tired but still want to move

Not every tired day needs to become a rest day or a heroic grind.

Athlete training on a rowing machine in a gym

Conditioning 6 min read

Easy conditioning is not wasted training

The sessions that do not feel dramatic often make the harder ones possible.

Loaded barbell on a gym floor

Scaling 6 min read

Scaling a workout is not the same as making it easy

Good scaling preserves the point of the workout while changing the cost of entry.

Group warming up outdoors before training

Warm-Ups 4 min read

A short warm-up should make the workout better, not longer

The best warm-up for a short session is specific, boring, and over before it becomes the workout.

Loaded barbell on a gym floor

WOD Programming 6 min read

EMOM vs AMRAP: which format fits your goal?

EMOM keeps you honest. AMRAP tells you whether your pacing is any good.

Athlete doing a bodyweight workout on a gym floor

Home Training 5 min read

How to build a 20-minute home workout that actually flows

Most bad short workouts are not too short. They are just too crowded.

Athletes performing kettlebell swings in a gym

Kettlebells 5 min read

One kettlebell, twenty minutes: a better way to build the session

The best one-bell sessions are built around one clear idea, not six mini-workouts.

Athlete training with battle ropes in a gym

Intervals 4 min read

Why most tabata workouts are set up badly

Tabata is usually ruined by exercise choice, not the timer.

Loaded barbell on a gym floor

Functional Fitness 5 min read

The garage gym rule: pick the clock before the exercises

When kit is limited, the clock should do more of the programming.

Kettlebell on grass before an outdoor session

Kettlebells 5 min read

Repeatable kettlebell circuits beat random finishers

The sessions you repeat usually do more for you than the flashy ones you forget.