Training Guides
Comprehensive, evidence-based training programs and guides for all levels.
Nutrition for Strength Athletes: The Complete Evidence-Based Guide
Complete nutrition guide for strength athletes: powerlifters, weightlifters, and CrossFit athletes. Covers energy intake, macronutrient targets, meal timing, weight cutting, and supplementation.
Periodization Programming for Strength: Complete Planning Guide
Master periodization for strength. Learn linear, undulating, and block periodization models, how to structure training phases, manage fatigue, and peak for competition.
Submaximal Training Philosophy: Why 80% Beats 100%
Why submaximal (80-85%) training produces better long-term strength than always maxing out.
Cal Dietz Triphasic Training: Eccentric→Isometric→Concentric 3-Phase System
University of Minnesota Cal Dietz triphasic system — sequential eccentric, isometric, concentric development.
VBT Complete Setup Guide: From Equipment to Daily 1RM Estimation
Complete VBT introduction guide for coaches: equipment, velocity zones, daily 1RM estimation, autoregulation.
Westside Barbell Conjugate Complete Guide: ME/DE/RE 3-Day Structure
Complete analysis of Louie Simmons Westside Barbell conjugate system in ME/DE/RE 3-day structure.
Strength Deficit Diagnosis and Correction: Find and Fix Weak Points
Systematic guide to diagnosing sticking points in squat, bench, deadlift and correcting with accessories.
Wave Loading Protocol: Neural Activation for Instant Strength Gains
3-2-1 or 5-3-1 undulating loads inducing PAP for progressive strength increases across sets.
WS4SB (Westside for Skinny Bastards): Complete Program Analysis
Complete analysis of Joe DeFranco WS4SB: ME upper/RE lower/DE upper structure and sport-specific application.
Shoulder Rehab Training Guide: Return to Strength Roadmap
Step-by-step roadmap from pain-free ROM to full strength return after shoulder injury.
Smolov Squat Program: Extreme Squat Specialization Cycle
Russian Smolov 13-week extreme squat specialization: structure, risks, and suitable user guide.
Strength Standards by Bodyweight: Bench, Squat, Deadlift
Bodyweight-relative strength standards for bench, squat, deadlift by level with goal setting.