Performance

FlexibilityEvidence & Dosage

Statisches vs. dynamisches Dehnen, PNF, Mobility vs. Flexibility.

Flexibility in the context of Performance

This topic is part of our "Performance" world. There you'll find methodology, evidence and the highest-impact levers — plus the order in which they sensibly build on each other.

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More topics in Performance

Amphetamines

Stimulanzien, ADHS-Off-Label-Use, kognitive vs. körperliche Effekte.

Anabolic Steroids

Anabole Steroide — medizinische und Doping-Aspekte, Risiken.

ATP System

Phosphagen-System, anaerobe Glykolyse, oxidative Phosphorylierung.

Beetroot / Nitrate

NO synthase bypass, endurance and altitude adaptation.

Beta-Alanine

Carnosine, high intensity, tingling, and dosage regimens.

Carbohydrate Periodization

Train‑Low, Glycogen Adaptation, and Performance Outcomes.

Citrulline Malate

NO precursor, pump and endurance studies.

Competition Mentality

Arousal-Regulation, Visualisierung, Routinen unter Druck.

Cool-down

Aktive Erholung, leichte Bewegung, Herzfrequenz-Senkung.

Deload

Geplante Erholungsphasen — Vermeidung von Overreaching.

EAAs / BCAAs

Muscle protein synthesis, anti-catabolic, and leucine threshold.

Electrolytes

Natrium, Kalium, Magnesium, Chlorid — Hydration und Performance.

EMS Training

Elektromyostimulation — Marketing vs. tatsächliche Effektgrößen.

Endurance

Aerobe Basis, Laktatschwelle, VO2max, Polarized Training.

Focus Music

Lo-Fi, Brain.fm, klassische Musik — Effekte und individuelle Variation.

HMB

Sarcopenia, Anti-Catabolic, and Sports Applications

Hypertrophy

Muskel-Wachstumsmechanismen, Volumen/Intensität/Frequenz, Protein-Timing.

Intra-Workout

Kohlenhydrate während Training — Indikation bei langem Cardio.

Lactate

Brennstoff statt Abfallprodukt — moderne Laktat-Forschung.

Massage Guns

Theragun & Co. — kurzfristige Effekte, keine Langzeit-Performance-Vorteile.