Programs that actually work.
Comprehensive, evidence-based training programs and guides for athletes at every level.
Jump Training for Beginners: Start From Zero
The first four weeks of jump training build landing mechanics, not intensity. Most see gains within 4-6 weeks. Here's the weekly structure to use.
Periodization for Power Athletes: Season Planning
Off-season, pre-season, in-season: each phase needs a different focus. This plan maps the year so power athletes peak when it counts most.
Periodization for Power: Training Phase Programming Guide
Power training needs different volume and velocity targets each phase. This guide breaks down phase-by-phase programming from base building to the peak.
Power Testing Protocols: A Coach's Complete Guide
CMJ, drop jump, isometric mid-thigh pull, or velocity-based test, which protocol fits your setup? Step-by-step standards for building one battery.
Power Testing Protocol: Measuring Athletic Explosiveness
Force plate, jump mat, or IMU sensor, which is worth the investment? Jump and throw protocols, normative data, and asymmetry checks explained.
Athletic Testing Battery: Essential Performance Tests for Athletes
Build a comprehensive athletic testing battery. Covers jump tests, strength assessment, speed testing, and flexibility — with norms, protocols.
Athletic Testing Battery: Complete Performance Assessment Guide
Comprehensive athletic testing battery guide: power, speed, agility, and strength tests — protocols, norms, and data interpretation for coaches.
Countermovement Jump Test: Complete Protocol & Norms
Complete CMJ test guide: standardized protocol, force-time curve interpretation, normative data by sport and sex, and how to use CMJ for fatigue.
Countermovement Jump Test Protocol: Standardized CMJ Testing
Standardized CMJ test protocol for reliable jump testing. Setup, execution, normative values by sport and level, and real-time monitoring with IMU.
Plyometric Programming Guide: Volume, Intensity & Progression
Too much plyometric volume stalls power gains; too little wastes the SSC. This guide sets volume guidelines, intensity classes, and a 16-week model.
Plyometric Training Guide: Programming for Power & Speed
Confused about how much jump volume is too much? This guide sets intensity tiers, weekly caps, and a 12-week progression to build power safely.
Reactive Strength Index (RSI): What It Is & How to Improve It
A low RSI score means slow ground contact is costing you power — how to calculate RSI, normative values by sport, and proven ways to raise it.