Programs that actually work.
Comprehensive, evidence-based training programs and guides for athletes at every level.
MMA Round-Specific Conditioning: A Work-to-Rest Test for Fight Fitness
A 5-minute-round MMA conditioning test that scores exact output decline by round three, using the same work-rest clock structure as an actual fight.
Muscle Oxygen (NIRS) Motion Artifact Troubleshooting: Telling Sensor Slip From Real Desaturation
A SmO2 spike mid-interval isn't always desaturation. It can be sensor slip, thick adipose tissue, or strap pressure. Here's how to tell them apart.
Pectoralis Tear Bench Press Return Progression: Eccentric Load and Left-Right Symmetry Gates
Pec tear return to bench press isn't cleared by pain-free days. Use eccentric load tolerance and left-right symmetry gates before loading a barbell again.
Plantar Fasciitis Return to Jumping: Repeated-Jump Gate and Load Markers
Morning first-step pain plus single-hop load tolerance predict jump readiness better than pain-free walking. Here's the two-marker return gate.
Proximal Hamstring Tendinopathy and the Deadlift: Load Tolerance Markers
Stage your deadlift return by ischial tuberosity pain and hip-flexion tolerance, not the calendar. Block-height progression table and decision rule inside.
Quantifying Neuromuscular Fatigue from Repeat-Jump Tests
Jump height barely moves under real fatigue, yet flight:contraction ratio swings 10%+ on a good day. Here's which repeat-jump metrics actually hold signal.
The Cadence Threshold Where Race Walking Economy Starts to Break Down
Push cadence too far in race walking and economy costs rise before the legality benefit does. See the research and a protocol for finding your own threshold.
Roller Derby Jammer Conditioning: Training Repeated Pack-to-Jam Accelerations
A jammer doesn't just sprint, she re-accelerates out of every wall and hit, jam after jam. Real RSA research, a blocked-start drill, and a derby-specific block.
Rotator Cuff Repair Overhead Press Return Milestones: ROM, Strength, and Load Gates
Rotator cuff repair return to lifting isn't cleared by pain-free days alone. ROM, strength, and load-ladder gates before adding a barbell overhead press.
How to Actually Read Running Power (Stryd) Data: What Watts Do and Don't Tell You
Running watts vary by device and aren't calories. See what a power meter actually measures, a 2-test critical power protocol, and when to pace by watts.
Scaphoid Wrist Fracture Return to Weight-Bearing in Gymnastics: Handstand and Tumbling Load Stages
X-ray union isn't handstand-ready. The wrist extension angles and pain thresholds that clear a healed scaphoid fracture for gymnastics hand-support loading.
Sepak Takraw Jump Kick Power: Combining Leg Power and Hip Flexibility for the Roll Spike
Sepak takraw jump kick power stalls for two different reasons - a power ceiling or a range ceiling. Here's how to tell which one is limiting your roll spike.