Programs that actually work.
Comprehensive, evidence-based training programs and guides for athletes at every level.
French Contrast Method Complete Guide: 4 Exercises for Maximum Power
Heavy squat, then jump — in that order, power spikes. This 4-step French Contrast sequence uses post-activation potentiation to add explosive power fast.
Overreaching vs Overtraining: Intentional Overload vs Dangerous Excess
Functional overreaching boosts fitness; overtraining syndrome can derail it for months. See the diagnostic markers and timelines that tell them apart.
Repeated Effort Method: Westside Hypertrophy Accessory Training
Repeated effort training pushes submaximal loads to failure, not a rep count. See the accessory protocol, damage mechanism, and velocity fatigue cues.
Submaximal Training Philosophy: Why 80% Beats 100%
Maxing out every session burns you out fast. Training at 80-85% consistently builds more strength over time, backed by CNS fatigue research.
Cal Dietz Triphasic Training: Eccentric→Isometric→Concentric 3-Phase System
Cal Dietz sequences eccentric, isometric, and concentric blocks in order for a reason. See the load prescriptions and VBT monitoring for each phase.
VBT Complete Setup Guide: From Equipment to Daily 1RM Estimation
Setting up VBT from scratch? This walkthrough covers sensor calibration, load-velocity profiling, autoregulation thresholds, and daily 1RM estimation.
Westside Barbell Conjugate Complete Guide: ME/DE/RE 3-Day Structure
Louie Simmons conjugate method broken into Max Effort, Dynamic Effort, and Repetition days, with exercise rotation, band tension, and VBT targets.
Bands and Chains Accommodating Resistance: 30% Power Boost Science
How bands and chains optimize the strength curve and boost power output by up to 30%. Setup ratios, velocity zones, and programming templates for squat.
Strength Deficit Diagnosis and Correction: Find and Fix Weak Points
A stalled squat, bench, or deadlift usually traces to one sticking point. This guide diagnoses which one and pairs it with the fix that works.
Wave Loading Protocol: Neural Activation for Instant Strength Gains
Wave loading exploits post-activation potentiation, but 3-2-1 and 5-3-1 are not interchangeable. Compare velocity thresholds to pick the right mesocycle.
WS4SB (Westside for Skinny Bastards): Complete Program Analysis
ME upper, RE lower, and DE upper days mapped with velocity targets and a 4-week mesocycle, built for lighter lifters chasing speed-strength over size.
Athlete Body Composition: Lose Fat Keep Muscle Guide
Integrated nutrition and training strategy for athletes to reduce body fat while preserving lean mass and velocity-based performance.