Field notes

From the floor.

Programming notes, coach opinions and honest lessons from three years of writing and running strength programmes.

2026-07-14 · Kagiso Mokoena · 5 min read

Getting your first double-bodyweight deadlift

It's less about grinding and more about the twelve weeks of setup that come before the attempt.

2026-06-22 · Lerato Ndlovu · 4 min read

Mobility work is what makes hard training sustainable. It's not a warm-up, and it's not stretching.

2026-06-03 · Amy Theron · 6 min read

Notes from three years of racing and now coaching a small crew through the Cape Town Hyrox event.