https://kiokop.com/blogs/recovery-guide/skierg-intervals-why-a-bigger-damper-number-is-not-the-whole-plan 2026-10-05T08:13:04-07:00 weekly https://cdn.shopify.com/s/files/1/0734/6893/6422/articles/pexels-photo-5124877_33817e0a-f131-43c7-8d36-a5916fea5f25.jpg?v=1791213184 SkiErg Intervals: Why a Bigger Damper Number Is Not the Whole Plan Open weekly planner, notebook and pen on a desk https://kiokop.com/blogs/recovery-guide/assault-bike-calories-vs-time-choose-one-workout-target 2026-10-05T08:13:06-07:00 weekly https://cdn.shopify.com/s/files/1/0734/6893/6422/articles/pexels-photo-7689295.jpg?v=1791213186 Assault Bike Calories vs Time: Choose One Workout Target Person exercising on a stationary bicycle https://kiokop.com/blogs/recovery-guide/stair-climber-sessions-after-leg-training-count-the-added-work 2026-10-05T08:13:08-07:00 weekly https://cdn.shopify.com/s/files/1/0734/6893/6422/articles/pexels-photo-5124877_cc6894b8-5b5d-4e67-9078-edc324869527.jpg?v=1791213188 Stair Climber Sessions After Leg Training: Count the Added Work Open weekly planner, notebook and pen on a desk https://kiokop.com/blogs/recovery-guide/elliptical-workouts-record-resistance-and-cadence-separately 2026-10-05T08:13:10-07:00 weekly https://cdn.shopify.com/s/files/1/0734/6893/6422/articles/pexels-photo-6285181.jpg?v=1791213190 Elliptical Workouts: Record Resistance and Cadence Separately Woman using an elliptical trainer in a gym https://kiokop.com/blogs/recovery-guide/medicine-ball-slams-practise-control-before-a-timed-circuit 2026-10-05T08:13:12-07:00 weekly https://cdn.shopify.com/s/files/1/0734/6893/6422/articles/pexels-photo-31470217.jpg?v=1791213192 Medicine Ball Slams: Practise Control Before a Timed Circuit Medicine ball on yellow and black gym flooring https://kiokop.com/blogs/recovery-guide/jump-rope-conditioning-for-beginners-separate-rhythm-and-intervals 2026-10-05T08:13:14-07:00 weekly https://cdn.shopify.com/s/files/1/0734/6893/6422/articles/pexels-photo-8744802.jpg?v=1791213194 Jump-Rope Conditioning for Beginners: Separate Rhythm and Intervals Woman exercising with a jump rope indoors https://kiokop.com/blogs/recovery-guide/plyometric-sessions-count-contacts-not-just-exercise-names 2026-10-05T08:13:16-07:00 weekly https://cdn.shopify.com/s/files/1/0734/6893/6422/articles/pexels-photo-7675406.jpg?v=1791213196 Plyometric Sessions: Count Contacts, Not Just Exercise Names Athlete performing a box jump in a gym https://kiokop.com/blogs/recovery-guide/low-hurdle-hops-learn-the-landing-before-linking-jumps 2026-10-05T08:13:18-07:00 weekly https://cdn.shopify.com/s/files/1/0734/6893/6422/articles/pexels-photo-5124877_a9a31f83-fb35-4be3-ae0d-5ece881bb70d.jpg?v=1791213198 Low Hurdle Hops: Learn the Landing Before Linking Jumps Open weekly planner, notebook and pen on a desk https://kiokop.com/blogs/recovery-guide/agility-ladder-practice-set-a-coordination-goal 2026-10-05T08:13:20-07:00 weekly https://cdn.shopify.com/s/files/1/0734/6893/6422/articles/pexels-photo-8401108.jpg?v=1791213200 Agility Ladder Practice: Set a Coordination Goal Athlete stepping through a speed ladder outdoors https://kiokop.com/blogs/recovery-guide/shuttle-conditioning-turns-change-the-task 2026-10-05T08:13:22-07:00 weekly https://cdn.shopify.com/s/files/1/0734/6893/6422/articles/pexels-photo-5037293_3de6f2c5-fd50-4ec3-b357-da3be1857c5e.jpg?v=1791213202 Shuttle Conditioning: Turns Change the Task Runner's legs and shoes during an outdoor run https://kiokop.com/blogs/recovery-guide/sandbag-conditioning-plan-the-pickup-and-set-down 2026-10-05T08:13:24-07:00 weekly https://cdn.shopify.com/s/files/1/0734/6893/6422/articles/pexels-photo-16966344_d102e633-378a-4218-aecd-8ee9d8368344.jpg?v=1791213204 Sandbag Conditioning: Plan the Pickup and Set-Down Athlete holding a training sandbag during an indoor fitness event https://kiokop.com/blogs/recovery-guide/gym-cardio-zones-without-a-reliable-heart-rate-reading 2026-10-05T08:13:26-07:00 weekly https://cdn.shopify.com/s/files/1/0734/6893/6422/articles/pexels-photo-6285181_9379bfb8-260b-4559-bebd-1ddfa59b5afb.jpg?v=1791213206 Gym Cardio Zones Without a Reliable Heart-Rate Reading Woman using an elliptical trainer in a gym https://kiokop.com/blogs/recovery-guide/missed-a-week-of-a-progressive-class-course-catch-up-with-the-instructor 2026-10-05T08:13:28-07:00 weekly https://cdn.shopify.com/s/files/1/0734/6893/6422/articles/pexels-photo-6389079_c8084a9a-9a50-4c6f-a3c7-df95db7dad3b.jpg?v=1791213208 Missed a Week of a Progressive Class Course? Catch Up With the Instructor Athlete exercising on an indoor rowing machine https://kiokop.com/blogs/recovery-guide/deload-weeks-write-down-what-you-are-reducing 2026-10-05T08:13:30-07:00 weekly https://cdn.shopify.com/s/files/1/0734/6893/6422/articles/pexels-photo-4944960_37c32872-9e12-4548-9f0d-547ffab819e1.jpg?v=1791213210 Deload Weeks: Write Down What You Are Reducing Two adults lifting barbells in an indoor gym https://kiokop.com/blogs/recovery-guide/a-four-week-training-block-with-one-review-question 2026-10-05T08:13:32-07:00 weekly https://cdn.shopify.com/s/files/1/0734/6893/6422/articles/pexels-photo-5124877_adea71a9-ab5d-4278-85dc-01092995278e.jpg?v=1791213212 A Four-Week Training Block With One Review Question Open weekly planner, notebook and pen on a desk https://kiokop.com/blogs/recovery-guide/how-to-review-a-training-block-without-changing-everything 2026-10-05T08:13:34-07:00 weekly https://cdn.shopify.com/s/files/1/0734/6893/6422/articles/pexels-photo-8586182_02556645-7a4f-46ac-a2ec-9b7d4fce4cc9.jpg?v=1791213214 How to Review a Training Block Without Changing Everything Open notebook and pen beside a laptop on a desk https://kiokop.com/blogs/recovery-guide/choosing-a-fitness-class-trial-what-to-observe-during-the-session 2026-10-05T08:13:36-07:00 weekly https://cdn.shopify.com/s/files/1/0734/6893/6422/articles/pexels-photo-5124877_7f9ab403-6593-458e-893a-80cbc1a932f9.jpg?v=1791213216 Choosing a Fitness Class Trial: What to Observe During the Session Open weekly planner, notebook and pen on a desk https://kiokop.com/blogs/recovery-guide/training-across-two-gyms-divide-the-sessions-by-available-tasks 2026-10-05T08:13:38-07:00 weekly https://cdn.shopify.com/s/files/1/0734/6893/6422/articles/pexels-photo-4720238_101fd792-6fd5-4d95-8d8d-e31d5b84f08c.jpg?v=1791213218 Training Across Two Gyms: Divide the Sessions by Available Tasks Athlete lifting a kettlebell in a gym https://kiokop.com/blogs/recovery-guide/open-gym-without-a-coach-on-the-floor-choose-familiar-work 2026-10-05T08:13:40-07:00 weekly https://cdn.shopify.com/s/files/1/0734/6893/6422/articles/pexels-photo-6389079_324d7a78-5f73-4c77-ad9e-d1a313fb6b1e.jpg?v=1791213220 Open Gym Without a Coach on the Floor: Choose Familiar Work Athlete exercising on an indoor rowing machine https://kiokop.com/blogs/recovery-guide/a-fitness-assessment-appointment-bring-the-right-training-history 2026-10-05T08:13:42-07:00 weekly https://cdn.shopify.com/s/files/1/0734/6893/6422/articles/pexels-photo-4944960_68484eb4-76ef-4d66-9f7d-0356526c8b4a.jpg?v=1791213222 A Fitness Assessment Appointment: Bring the Right Training History Two adults lifting barbells in an indoor gym https://kiokop.com/blogs/recovery-guide/rest-days-in-a-fitness-challenge-choose-a-flexible-participation-rule 2026-10-05T08:13:44-07:00 weekly https://cdn.shopify.com/s/files/1/0734/6893/6422/articles/pexels-photo-4720238_15913a37-2e8c-43d4-a7c0-5693c039eb86.jpg?v=1791213224 Rest Days in a Fitness Challenge: Choose a Flexible Participation Rule Athlete lifting a kettlebell in a gym https://kiokop.com/blogs/recovery-guide/training-progress-photos-or-session-notes-what-answers-your-question 2026-10-05T08:13:46-07:00 weekly https://cdn.shopify.com/s/files/1/0734/6893/6422/articles/pexels-photo-8586182_71d2a752-5c59-4700-9080-c951fdef5dc8.jpg?v=1791213226 Training Progress Photos or Session Notes: What Answers Your Question? Open notebook and pen beside a laptop on a desk https://kiokop.com/blogs/recovery-guide/changing-training-goals-mid-block 2026-10-05T08:13:48-07:00 weekly https://cdn.shopify.com/s/files/1/0734/6893/6422/articles/pexels-photo-5124877_44b81b81-fb0c-46c6-abe8-787ee6ae62f6.jpg?v=1791213228 Changing Training Goals Mid-Block Open weekly planner, notebook and pen on a desk https://kiokop.com/blogs/recovery-guide/a-charity-workout-marathon-plan-your-participation-block 2026-10-05T08:13:50-07:00 weekly https://cdn.shopify.com/s/files/1/0734/6893/6422/articles/pexels-photo-8586182_c4445aff-4bd4-4019-a7a3-f72f37dc039c.jpg?v=1791213230 A Charity Workout Marathon: Plan Your Participation Block Open notebook and pen beside a laptop on a desk https://kiokop.com/blogs/recovery-guide/a-gym-test-day-plan-attempts-and-an-exit-point 2026-10-05T08:13:52-07:00 weekly https://cdn.shopify.com/s/files/1/0734/6893/6422/articles/pexels-photo-4944313_5758463b-3f66-4dc2-8000-ff48dd2ebcb4.jpg?v=1791213232 A Gym Test Day: Plan Attempts and an Exit Point Woman lifting a barbell during gym training https://kiokop.com/blogs/recovery-guide/a-local-fitness-competition-choose-a-division-you-can-practise 2026-10-05T08:13:54-07:00 weekly https://cdn.shopify.com/s/files/1/0734/6893/6422/articles/pexels-photo-4944960_06dbe051-1b15-4383-ad62-e9249dcc40e2.jpg?v=1791213234 A Local Fitness Competition: Choose a Division You Can Practise Two adults lifting barbells in an indoor gym https://kiokop.com/blogs/recovery-guide/strength-cardio-and-mobility-give-each-part-of-the-week-a-job 2026-10-05T08:13:56-07:00 weekly https://cdn.shopify.com/s/files/1/0734/6893/6422/articles/pexels-photo-4944313_e7d5548c-9e3c-4955-a53e-9e23a68a4995.jpg?v=1791213236 Strength, Cardio and Mobility: Give Each Part of the Week a Job Woman lifting a barbell during gym training