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How to choose the right rashguard size?

It’s no secret that a well-fitted rashguard is a top you can barely feel on your body. It should fit closely to create a kind of “second skin” and, as a result, give you full freedom of movement. There is one condition behind all this magic, though — the rashguard must be the right size. And the good news is that choosing it properly is really quite simple.
Learn how to choose the right size for your rashguard top. How to measure your body before buying, how to read size charts, and much more.

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Publication date: 11.08.2026

Categories:
Category: Training

11.08.2026

Category: Martial arts

How to wash, care for and look after rashguards?

A rashguard is one of those pieces of sportswear that can last for years, but… only under a few conditions. The most important one is whether you know how to take care of it. A few simple habits will help your compression shirt keep its intense colour, perfect body fit and sports performance through hundreds of training sessions.
When, with what and at what temperature should you wash it, and how should you dry it afterwards so your rashguard shirt really lasts a long time? Let’s find out.

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10.08.2026

Category: Crossfit Training

Fitness IQ - what is it? Rules, format, prices and who is it for?

Have you been training for years, lifting, running, doing your thing - but if someone asked “what level are you at?”, would you answer with a number or just shrug? That’s exactly the gap Fitness IQ fills: a new indoor competition format that turns your fitness into a clear, measurable result. No mud, no obstacles, just a judge, a stopwatch and a solid dose of competition.

Discover a new format that may soon take over the Polish fitness racing competition scene. Meet Fitness IQ!

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03.08.2026

Category: Running

Gravel running - what is it and what does it involve? Where and how to run?

Running in the city is fine, but… how long can you keep clocking up the same metres over and over again on pavements and asphalt ;)? If you’ve had similar thoughts, sooner or later it’s worth taking an interest in the world of so-called gravel running. If this is the first time you’ve heard the term, have a look at the text below. It may well come in handy for you.

What is gravel running, what benefits does it offer, how is it different from trail and road running, and how do you get started? Let’s find out.

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27.07.2026

Category: Running Obstacle course races

Hydration for athletes - what, how much and how often should you drink before and after training?

Did you know that… even with a perfect training plan, a tailored diet and professional gear, your body can say “NO” if you do not take care of hydration?
How much, when and what kinds of fluids should you take in to get the most out of every training session? We will cover that, along with other aspects of proper hydration, in just a moment.

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23.07.2026

Category: Martial arts

MMA fighting techniques – types, phases and ways of applying holds

Every self-respecting fighter, as well as an “ordinary” fan of the sport, simply has to know the basics of competition in the octagon. Today, we’ll take a closer look at them.

Which fighting techniques dominate in the stand-up, clinch and ground game? Discover the most popular methods used by mixed martial arts fighters.

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13.07.2026

Category: Running

Running in the Heat – How to Train Safely in Hot Weather?

The temperature is pushing well above 30°C and you are still heading out for a run? Fair play. But running in the heat is not just a normal run in warmer weather—you need to adjust your timing, pace, clothing, and hydration to train safely and avoid problems like dehydration or heatstroke.

Whether you are new to summer running or already training regularly in hot conditions, a few key rules make all the difference. So, how to run in the heat without putting your health at risk? What time of day, pace, and clothing should you choose? Here is what you need to know about how heat and humidity affect running, the risks and possible benefits of heat training, and the practical steps that make hot-weather runs safer and more effective.

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06.07.2026

Category: Running

Running with Weight – What Is It, Who Is It For, and How to Do It?

Your usual runs are starting to feel more like routine than progress, and each extra kilometre brings less improvement than it did a few weeks or months ago. Maybe – and it really is just a maybe – it is time to add a new stimulus to your training: running with extra weight.

The good news is that you do not need anything complicated. A well‑fitted weighted vest or a solid training backpack is enough to give your body completely new training triggers and turn a familiar run into a more demanding session.

In this guide, you will learn what weighted vest running and running with a backpack actually involve, who they are suitable for, how to build them into your training safely, and what kind of results you can realistically expect.

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02.07.2026

Category: Training

Rashguard vs thermal shirt – differences, purpose and what to choose?

From a distance, a rash guard and a thermal top look almost identical. Both are close‑fitting, both are made from synthetic fibres and both come in short‑ and long‑sleeve versions. In practice though, they belong to two very different categories of sportswear. A rash guard is built for combat sports and heavy contact, with a dense, abrasion‑resistant fabric that protects your skin from friction and grips, while a thermal top is designed first and foremost to regulate your body temperature and move sweat away from the skin using lighter, more breathable materials.

Understanding the difference between a rash guard and a thermal top helps you pick the right layer for your sport and avoid a bad compromise between protection, warmth and comfort. Whether you train Brazilian Jiu‑Jitsu, MMA or grappling, or you are more into running, skiing or cycling, this guide shows what really changes between the two: construction and fabric, compression and muscle support, sweat management, durability, and which disciplines each one suits best.

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09.06.2026

Category: Martial arts

Martial Arts Explained: Types, Styles & How to Choose the Right One

Boxing, MMA, BJJ, Muay Thai, karate, judo, kickboxing, wrestling — and many, many more. If you're just starting to figure out what martial arts actually are (and, while you're at it, which one might be right for you) — this is the perfect starting point to build your knowledge from the ground up.

In this article, we break it all down from first principles. Find out what each discipline involves, how they differ from one another, and which martial art is worth considering if you're thinking about taking your first steps on the mat.

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08.06.2026

Category: Running

Endurance training: how to build your aerobic base for running

You dream of running faster and further without getting out of breath after just a few minutes? The real key is not only intervals or tempo runs, but mainly endurance training that builds your aerobic base. This base is the foundation on which every next stage of your running preparation is built.

Find out what an aerobic base is, how to develop it step by step and how to structure basic running training, plus an example weekly plan.

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29.05.2026

Category: Martial arts

Grappling – what is it? Origins, rules, training.

Competition without punches, kicks, or even elbow strikes. Instead, it offers a complete arsenal of grips, takedowns, joint locks, and chokeholds. This is the definition of grappling, where victory is determined by who controls the position and opponent, not who lands the harder strikes. Where does it come from, what disciplines does it include, what are its rules, and why is it one of the fundamental pillars of MMA?

Discover what you need to know about grappling. Learn about its rules and training methods, and how you can start your own journey with this form of mat competition.

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