Programs that actually work.
Comprehensive, evidence-based training programs and guides for athletes at every level.
Velocity Cutoff Method Guide: Practical VBT Intensity Prescription and Threshold Setting
Guessing today's max wastes good days and buries bad ones. The velocity cutoff method uses an 800Hz IMU to auto-adjust load from real-time velocity loss.
Velocity Deficit Explained: The 800Hz IMU Diagnosis That Reveals Hidden Jump Limits
Some athletes squat heavy but still jump short; velocity deficit explains why. An 800Hz IMU diagnoses this hidden ceiling and what to train to fix it.
Velocity Loss Thresholds by Training Goal: 20% Hypertrophy, 10% Strength, 5% Power
The right velocity-loss cutoff depends on your goal. Sanchez-Medina's data sets the numbers for hypertrophy, max strength, power, and endurance work.
Velocity Prescription for Strength: An 800Hz IMU Decision Framework
Guessing today's training weight wrecks your session. An 800Hz IMU estimates daily 1RM and sets velocity-loss thresholds from 10% to 30% by lift.
Velocity Profiling for Jumpers: Using Load-Velocity Curves to Diagnose the Real Weakness Behind...
A 70 cm box jump means nothing without context. Build a load-velocity profile in 4 weeks, pinpoint force vs. speed weakness, and target the fix directly.
Velocity-Loss Set Termination: The Most Precise Way to Manage Neural Fatigue
Guessing when a set is done wrecks recovery. Use velocity-loss cutoffs of 10% to 40% by exercise, measured with an 800Hz IMU, to end sets at the exact rep.
The Velocity Target Warm-up System: An 800Hz IMU Protocol for Scientific Pre-Lift Preparation
RPE-based warm-ups guess at readiness. The Velocity Target system uses IMU checkpoints, like 0.85 m/s on the bar, to confirm the nervous system is primed.
Deadlift Velocity Zones Explained: A Science-Based Framework Using 800Hz IMU Data
Deadlift minimum velocity threshold is not squat's. See all five zones from 0.15 to 0.75 m/s, measured with an 800Hz IMU, and how to program each one.
5x5 vs 3x10: Which Is Better For Strength and Hypertrophy?
5x5 vs 3x10 compared with meta-analysis data on strength and hypertrophy. Learn which fits your goal and how to track progress with objective measurement.
How to Break a Bench Press Plateau: An 8-Week +10 kg Plan
Bench press plateau: diagnose your bench press sticking point, pick targeted accessories, and use VBT to add 10 kg to your bench in 8 weeks.
Best Rep Range for Each Muscle Group: Science-Based Guide
The optimal rep range and load for chest, back, legs, shoulders, and arms backed by sports science research and VBT data.. Read the full evidence-based.
How to Calculate Calories to Build Muscle Without Fat Gain
Mini-bulk calorie calculation for lean muscle gain without fat. TDEE math, 1.6-2.2 g/kg protein, 0.25%/week weight gain tracking, full step-by-step.