Programs that actually work.
Comprehensive, evidence-based training programs and guides for athletes at every level.
How Grinding Reps Corrupt Your Load-Velocity Curve and Skew 1RM Estimates
A single sub-maximal-intent rep can shift a load-velocity regression by 4-7% 1RM. Here's how to spot grinding reps and screen them out of your profile.
The Shift Repeatability Protocol: Testing Whether a Hockey Player's Power Holds Across Every Shift
A 6-rep test loading 40-60 second maximal efforts against short bench rest, built to show whether a skater's output holds shift after shift.
IMU Gyroscope Saturation in Rotational Sports: Why the Data Flat-Lines and How to Fix It
A flat 2,000°/s ceiling on a pitcher's shoulder trace isn't a bug — it's gyroscope saturation. Here's how to spot clipped data and set the right range.
Designing an In-Season Power Testing Schedule That Doesn't Wreck Legs
Weekly game load already taxes your athletes. Here's how to space CMJ and sprint power checks so you get real trend data without adding fatigue.
Flight-to-Contact Ratio: Diagnosing Whether a Jump Problem Is Slow Contact or Low Flight
RSI dropped, but why? Split flight time from ground contact time to tell slow contact from low flight before you pick a fix.
Lacrosse Midfield Two-Way Running Conditioning: Reproducing Transition Load Without GPS
Your middie's mile time looks fine but he fades on the third clear of the third quarter. Here's a shuttle-based protocol that reproduces that load without GPS.
Netball Landing Error Screening Protocol: Scoring Knee Valgus Risk on Video
Hewett's cohort found high knee abduction moments predicted ACL injury at 73% sensitivity. A 3-task video protocol built for netball's stop-and-land rules.
Overhead Press Velocity Zones by Training Goal: A Data-Backed Framework
Overhead press velocity zones differ from the bench press. See all five ranges from 0.19 to 1.3 m/s and how strict, push, and landmine presses compare.
Selecting Drop Height with the Reactive Strength Ratio
Most athletes drop jump from a height picked by eyeballing a box. Use the reactive strength ratio and a short testing ladder to find yours instead.
Rugby Sevens Conditioning: Building Repeated Sprint Capacity
A 7-minute half hides brutal work:rest ratios. Real GPS data, the 30-15 IFT protocol, and a repeated-sprint block built for rugby sevens' recovery windows.
Shoulder Internal-Rotation Deficit Screening: A Side-to-Side GIRD Protocol for Overhead Athletes
GIRD screening compares internal rotation side-to-side to flag throwers at real injury risk, not just normal shoulder adaptation. See the exact protocol.
Sport Climbing Lead Forearm Recovery: Interval Training to Speed Blood Flow Between Rests
Climbing forearm recovery stalls when a shake-out won't clear the pump. This interval conditioning protocol trains faster blood flow return at rest stances.