Programs that actually work.
Comprehensive, evidence-based training programs and guides for athletes at every level.
Cluster Set Training: Method, Benefits & Programming
Complete cluster set training guide: intra-set rest intervals, velocity maintenance research, power output protocols, and VBT-based fatigue monitoring.
Eccentric Training: Science and Application Guide
Complete eccentric training guide: mechanisms of eccentric overload, tempo prescriptions, practical protocols for strength and power, and VBT integration.
Female Athlete Training: Key Considerations
Female athletes are not small men — hormonal periodization changes the plan. ACL prevention, strength programming, RED-S red flags, and VBT monitoring.
Force-Velocity Curve Explained: Practical Applications
The force-velocity curve looks abstract until you plot your own numbers. Here's how F-V profiling turns test data into zone-specific VBT prescriptions.
In-Season Strength Training for Athletes
Cutting strength work in-season to save legs often goes too far. This guide sets the minimum effective dose and load templates that protect your gains.
Load-Velocity Profile Setup Guide
Test 4-6 loads between 40-85% 1RM and predict your squat, bench, or deadlift 1RM within 5% error, without a single max attempt. Here's the setup protocol.
Movement Screening for Athletes: Complete Guide
NFL players scoring below 14 on the FMS were 11 times more likely to get injured, a landmark study found. Here's the protocol behind that number.
Periodization Models for Athletes: Complete Guide
Linear, block, or daily undulating: the right model depends on training age and season length. Compare phase timelines and VBT integration cues.
Plyometric Training Principles for Athletes
Jump volume climbing but reactive strength flat? SSC mechanics, load progression, and periodization principles coaches use to break the plateau.
Power Training Programming: Guidelines for Athletes
Not sure whether to squat heavy or throw med balls this week? Match exercises to your force-velocity profile, then autoregulate with VBT.
Rate of Force Development: The Complete Guide
Strong but slow off the floor? Rate of force development explains why, with RFD physiology, normative data, training methods, and VBT integration.
Recovery Monitoring: Tools & Methods for Athletes
HRV, CMJ, and bar velocity all claim to flag fatigue, but they do not always agree. Here is how each tool performs and how to build a daily protocol.