Crucial Variation : Adaptation is an obstacle to progress. Changing your routine every 4-6 weeks challenges your body in new ways, preventing plateaus. Vary exercises, loads and intensities for long-lasting results!

Active Recovery : After training, active recovery promotes
blood circulation, preventing the accumulation of lactic acid. Walking, yoga
or light swimming stimulate recovery and reduce the risk of stiffness
muscular.!

Sleep and Growth : During deep sleep, the body releases growth hormone which regenerates itself.

7-9 hours of sleep promotes muscle recovery, hormonal balance and performance during training.

1. Microloads for Progress : Adding just a few extra pounds greatly increases the challenge of advanced training, triggering muscular adaptations and increasing strength.
2. Functional Flexibility : In addition to static stretching, incorporating dynamic mobility exercises improves agility and prevents injuries, which is crucial for advanced fitness.
3. Hidden Overtraining : At this level, balance is crucial. Too much training can lead to chronic fatigue and regression. Planning for rest is essential for long-term success.