Knowledge & practice
Training techniques & guides.
Practical training techniques, step-by-step routines and recovery guides.
Pull-ups and dips without swinging: improve your body control
A practical technique check, sensible regressions and training tools. Full article in German.
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How to use a massage gun: 7 mistakes to avoid
Where to use a massage gun, how to choose an attachment and how to avoid common application mistakes.
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Stronger glutes and legs: 7 exercises
A lower-body strength guide with a warm-up, progressions and a two-day weekly training plan.
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A shoulder and wrist routine before push-ups, dips and pull-ups
A controlled ten-minute warm-up with wrist rocks, shoulder-blade control and exercise-specific preparation.
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Recovery after exercise: 7 things that help
What sleep, food, hydration, light movement and recovery tools can realistically contribute, with a 12-minute routine.
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5 mobility exercises for better movement
A controlled eight-minute routine with a couch stretch, shoulder movement, nerve sliders, deep squats and Cossack squats.
Read article (German)Calisthenics after 30: working towards your first pull-up
A gradual introduction with joint preparation, rows, pulling progressions and a simple full-body plan.
Read article (German)The Wim Hof Method for beginners
An introduction to breathing and cold exposure, with safety precautions, research context and training tools.
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4 stretches for better mobility
A compact full-body routine with easier variations, illustrations and safety guidance.
Read article (German)Massage ball exercises for the upper back and chest
Five exercises with application guidance, safety precautions and common mistakes to avoid.
Read article (German)Using a massage ball for neck tension
Applications around the neck and shoulder region, with guidance on pressure, duration and safety.
Read article (German)A full-body mini-band routine for beginners
A routine for the hips, legs, back and shoulders, with guidance for getting started.
Read article (German)Foam rolling for beginners: how to start safely
How to use a foam roller, which areas to work on and when to exercise caution.
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