Programs that actually work.
Comprehensive, evidence-based training programs and guides for athletes at every level.
Stride Asymmetry Wearables: Reading Left-Right Data for Return-to-Sport Calls
Stride asymmetry wearable data separates real limb deficits from normal variability, guiding return-to-sport calls and corrective loading beyond a hop test.
Stress Fracture Return-to-Run Load Progression: Setting a Weekly Ceiling From Pain Signals
Set your weekly running load ceiling from pain and bone-loading signals, not the calendar. Walk-to-run table, cutback weeks, and red-flag criteria inside.
Ultramarathon Downhill Quad Durability Conditioning
Downhill sections wreck quads late in mountain ultras because almost nobody trains the eccentric contraction that controls a descent. Here's a block that does.
Why VBT Sensors Misread Smith Machines, Cables, and Plate-Loaded Equipment
A Smith rack, cable stack, or plate-loaded machine changes what your VBT sensor measures, not just where it sits. Why readings drift, and how to fix it.
When to Recalibrate Velocity Zones Across a Mesocycle: Signals and Retest Rules
Your velocity zones were accurate in week 1 — are they still accurate in week 6? The strength-change signals and retest rules that tell you when to recalibrate.
Common Vertical Jump Testing Errors That Skew Your Numbers
Arm swing, knee flexion drift, and mid-season device switches can shift jump height by 3-5cm. Here's what the research shows and how to fix it.
Field Alternatives to the Wingate Test That Actually Hold Up
No cycle ergometer? RAST and jump-based field tests deliver comparable anaerobic power data, validated against Wingate, without the lab price tag.
Change of Direction Deficit Explained: Calculate Interpret
Calculate change of direction deficit, interpret it against sprint speed, and use it to design targeted COD training programs.
How to Choose Flywheel Inertia: Load Selection for Power vs Strength
How to pick flywheel inertia (kg·m²) by goal: physics of isoinertial loading, power vs strength ranges, a ramping test protocol, and common selection mistakes.
Grip Strength Norms by Age and Sex: Dynamometer Standards Table
Not sure if your grip strength is normal for your age? See dynamometer norms by decade and sex, the exact test protocol, and a 6-week plan to improve it.
Handheld Dynamometry: Practical Strength Testing Guide for Coaches
Handheld dynamometer strength testing done wrong just measures your grip, not the athlete's. Here's the fixation, protocol, and reliability fixes that matter.
IMU Drift and Sensor Fusion: Why Your Data Wanders and How It's Fixed
A bar velocity reading that creeps upward for no reason isn't a broken app. It's uncorrected IMU drift, and a 90-second calibration habit controls it.