Sophia Go’s Bookmarks

Advanced discussion of planning recovery within periodized training programs. Covers microcycle, mesocycle, and macrocycle recovery considerations including tapering strategies before competitions and scheduled deload timing.

Evidence-based exercise protocols for preventing and managing lower back pain. Features core stabilization exercises, hip mobility work, and movement pattern corrections that address common causes of chronic back issues.

Research compilation on heat stress adaptation and sauna benefits for athletes. Covers cardiovascular improvements, heat shock protein production, and practical protocols for incorporating sauna sessions into recovery routines.

Systematic approach to evaluating client mobility restrictions and movement quality. Includes assessment protocols for major joints and practical corrective strategies to address limitations affecting performance and injury risk.

Evidence-based guide to anti-inflammatory nutrition strategies supporting recovery. Discusses omega-3 fatty acids, antioxidant-rich foods, and dietary patterns that modulate inflammation without compromising training adaptations.

Targeted exercises and mobility drills for maintaining shoulder integrity. Covers rotator cuff strengthening, scapular stability work, and thoracic spine mobility essential for preventing shoulder impingement and pain.

Introduction to HRV as a recovery and readiness metric for athletes. Explains measurement protocols, interpretation guidelines, and how to use HRV data to adjust training intensity and volume appropriately.

Comprehensive overview of frequent running-related injuries including IT band syndrome, plantar fasciitis, and shin splints. Features prevention strategies, strengthening exercises, and early warning signs for each condition.

Guide to diaphragmatic breathing and breath work for nervous system regulation. Includes box breathing, coherent breathing, and other techniques that promote parasympathetic activation and enhance recovery between training sessions.

Strategic approach to planned recovery weeks within training programs. Covers volume reduction strategies, intensity modifications, and timing considerations to prevent overtraining while maintaining fitness adaptations.