Programs that actually work.
Comprehensive, evidence-based training programs and guides for athletes at every level.
Velocity Loss Thresholds by Training Goal: 20% Hypertrophy, 10% Strength, 5% Power
Master velocity loss (VL%) thresholds for hypertrophy, max strength, power, and endurance. Science-backed VBT prescriptions based on Sanchez-Medina research.
Velocity Prescription for Strength: An 800Hz IMU Decision Framework
Velocity prescription for strength gains: 800Hz IMU-based 1RM estimation, daily autoregulation, and velocity-loss thresholds in a decision framework.
Velocity Profiling for Jumpers: Using Load-Velocity Curves to Diagnose the Real Weakness Behind...
Vertical jump ability is diagnosed through the load-velocity curve. Build a force-velocity profile with 800Hz IMU and target the right weakness.
Velocity-Loss Set Termination: The Most Precise Way to Manage Neural Fatigue
How to use velocity-loss cutoffs to manage neural fatigue precisely, with exercise-specific thresholds and 800Hz IMU implementation steps.
The Velocity Target Warm-up System: An 800Hz IMU Protocol for Scientific Pre-Lift Preparation
Replace subjective RPE warm-ups with the IMU-measured Velocity Target system. Quantitatively guarantee neural readiness for working sets.
Deadlift Velocity Zones Explained: A Science-Based Framework Using 800Hz IMU Data
A complete framework for deadlift velocity zones built on 800Hz IMU data. Learn the five zones, MVT differences vs squat, and how to program VBT for deadlifts.
5x5 vs 3x10: Which Is Better For Strength and Hypertrophy?
5x5 vs 3x10 compared with meta-analysis data on strength and hypertrophy. Learn which fits your goal and how to track progress with objective measurement.
How to Break a Bench Press Plateau: An 8-Week +10 kg Plan
Diagnose your bench press sticking point, pick targeted accessories, and use VBT to add 10 kg to your bench in 8 weeks.
Best Rep Range for Each Muscle Group: Science-Based Guide
The optimal rep range and load for chest, back, legs, shoulders, and arms backed by sports science research and VBT data.. Read the full evidence-based protocol
How to Calculate Calories to Build Muscle Without Fat Gain
Mini-bulk calorie calculation for lean muscle gain without fat. TDEE math, 1.6-2.2 g/kg protein, 0.25%/week weight gain tracking, full step-by-step protocol.
From Zero to 10 Pull-Ups: A Proven 12-Week Program
Can't do a single pull-up? This 12-week program takes you to 10 reps with weekly exercises, sets, and progression criteria, plus the mistakes that stall...
Home Gym Essential Equipment: Top 10 Real Needs vs Marketing
The 10 home gym pieces that actually matter, ranked by ROI. Power racks, barbells, IMU sensors and more - measured against real performance criteria.