Programs that actually work.
Comprehensive, evidence-based training programs and guides for athletes at every level.
Maximal Strength Phase Programming: 85-100% 1RM Zone
Build maximal strength with evidence-based 85-100% 1RM programming: neural adaptation science, velocity thresholds, and autoregulation protocols.
Movement Screening and Functional Assessment Guide
Implement a reliable movement screening battery: FMS scoring, asymmetry thresholds, dynamic tests, and how IMU data upgrades traditional functional assessments.
Plyometric Progression Framework: Step-by-Step Guide
A research-backed plyometric progression framework — from bilateral landing mechanics to advanced depth jumps — with contact-time benchmarks and injury-safe
Athlete Power Testing Battery: Comprehensive Assessment Guide
Design a complete athlete power testing battery using CMJ, broad jump, 1RM, and sprint tests. Protocols, norms, and data interpretation with PoinT GO.
Recovery Modalities Compared: Evidence-Based Guide for Athletes
Compare cold water immersion, compression, massage, sleep, and active recovery using current meta-analytic evidence.
Tempo Training: Time Under Tension for Hypertrophy
Evidence-based guide to tempo training and time under tension for hypertrophy. Optimal TUT ranges, tempo notation explained, VBT crossover, and programming
VBT Beginner Guide: Getting Started with Velocity-Based Training
New to velocity-based training? Covers the science, velocity zones, how to profile your 1RM, device setup, and running your first VBT session from scratch.
Youth Athlete Long-Term Development (LTAD) Guide
Comprehensive LTAD guide covering developmental stages, trainable windows, load norms, and how PoinT GO jump data tracks youth athlete readiness across age
ACWR and Injury Risk Management: The Complete Practitioner Guide
Master the acute:chronic workload ratio for injury risk management. Covers calculation methods, safe zones, sport-specific norms, pitfalls, and modern
Blood Flow Restriction (BFR) Training Complete Guide
Complete BFR training guide: occlusion pressure, rep schemes, hypertrophy mechanisms, rehab protocols, and how to monitor velocity during low-load BFR sets.
Cluster Sets: Maintaining Quality with Intra-Set Rest
Complete cluster set guide: intra-set rest intervals, load selection, velocity-based thresholds, and programming strategies for power and strength athletes.
Conjugate Method for Team Sport Athletes: Adapting Westside for Season Demands
How to adapt the Westside conjugate method for team sport athletes — simultaneous max effort and dynamic effort work, exercise variation, and velocity-based