Programs that actually work.
Comprehensive, evidence-based training programs and guides for athletes at every level.
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.
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.
Daily Undulating Periodization (DUP): The Complete Design Guide
Design DUP programs that rotate strength, power, and hypertrophy stimuli daily. Velocity-based implementation, mesocycle templates.
Deload Week: Fatigue Management and Supercompensation
Evidence-based deload week strategies: volume vs intensity reduction, supercompensation timing, and velocity monitoring for optimal recovery.
Force-Velocity Deficit Diagnosis and Correction: Practical Guide
Weak jump but strong squat? That mismatch signals a force or velocity deficit. This profiling protocol sets thresholds and a correction plan to fix it.
HRV-Based Training Recovery Guide: Autonomic Monitoring for Strength Athletes
HRV drops but you still feel fine — noise or fatigue? See the three-zone protocol and weekly templates that turn readings into real training calls.
Isometric Training Complete Guide: Types, Mechanisms, and Athletic Applications
Mixing overcoming and yielding isometrics without a plan wastes a block. See angle-specific gains, tendon adaptation, and where each fits your plan.
Minimum Dose for Strength Maintenance: Evidence-Based Guide
Cutting training volume 60-80% still preserves strength for up to 12 weeks. Here are the exact set, rep, and intensity thresholds for staying there.
PAPE: Post-Activation Performance Enhancement Science
One heavy set before you compete can change your vertical. This PAPE guide covers activity selection, rest windows, and CMJ tracking to time your peak.
Position-Specific Physical Training for Soccer
Wondering why fullbacks fade late while strikers stay sharp? GPS load benchmarks, power tests, and S&C protocols for every position, keepers included.
Potentiation Complex Programming: PAP in Practice
Pairing a heavy squat with a jump won't boost power on its own; rest interval decides that. Conditioning loads, pairings, and how to confirm PAP worked.
Rate Coding Training: Improving Motor Unit Firing Rate
Force output caps even after max-strength gains? Rate coding raises motor unit discharge frequency via velocity-based monitoring and RFD-specific methods.