Programs that actually work.
Comprehensive, evidence-based training programs and guides for athletes at every level.
Daily Undulating Periodization (DUP): The Complete Design Guide
Design DUP programs that rotate strength, power, and hypertrophy stimuli daily. Velocity-based implementation, mesocycle templates, and PoinT GO monitoring.
Deload Week: Fatigue Management and Supercompensation
Evidence-based deload week strategies: volume vs intensity reduction, supercompensation timing, and velocity monitoring for optimal recovery periodization.
Force-Velocity Deficit Diagnosis and Correction: Practical Guide
Diagnose and correct force vs. velocity deficits: F-V profiling protocol, imbalance thresholds, targeted training corrections, and reassessment criteria for
HRV-Based Training Recovery Guide: Autonomic Monitoring for Strength Athletes
How to use heart rate variability to guide training load decisions. HRV measurement protocols, threshold interpretation, weekly templates, and VBT integration.
Isometric Training Complete Guide: Types, Mechanisms, and Athletic Applications
Complete guide to isometric training: overcoming vs. yielding isometrics, angle-specific gains, tendon adaptation, pain inhibition, and periodisation for
Minimum Dose for Strength Maintenance: Evidence-Based Guide
Minimum dose for strength maintenance: evidence-based sets, reps, and intensity thresholds to prevent detraining during competition season, travel, or deload
PAPE: Post-Activation Performance Enhancement Science
Evidence-based PAPE guide: conditioning activity selection, optimal rest intervals, fatigue-potentiation window, and CMJ monitoring for competition day peaking.
Position-Specific Physical Training for Soccer
Research-backed guide to position-specific soccer training: GPS load benchmarks, power tests, and S&C protocols for defenders, midfielders, and forwards.
Potentiation Complex Programming: PAP in Practice
How to programme post-activation potentiation (PAP) complexes: optimal conditioning activity loads, rest intervals, exercise pairings, and how to measure
Rate Coding Training: Improving Motor Unit Firing Rate
Understand rate coding and motor unit discharge frequency. Training methods to raise firing rates, velocity-based monitoring, and RFD application for athletes.
Daily Readiness Testing Protocol Guide
Daily readiness testing using CMJ and subjective scales. Decision thresholds, protocols, and PoinT GO data for evidence-based training load adjustments.
Sport-Specific Warm-Up Design: Evidence-Based Protocols
Design sport-specific warm-up protocols backed by research: muscle activation, PAP windows, movement prep sequences, and IMU readiness verification.