Programs that actually work.
Comprehensive, evidence-based training programs and guides for athletes at every level.
IMU Sensor Placement: Best Practices for Reliable Movement Data
Where you strap an IMU changes the number it reports. A field guide to lumbar, sternal, wrist, and shank mounts, with the errors that quietly wreck data.
Hip Thrust Load-Velocity Profile: Testing From 30% to 85%
Hip thrust velocity doesn't scale with load like squats do; 30-50% 1RM sets move noticeably faster. See the 30-85% testing protocol and 1RM estimation.
Load-Velocity Profile for the Overhead Press: Zones and 1RM Estimation
Your overhead press 1RM guess is probably off by 5kg+ because shoulder readiness swings daily. Build a real load-velocity profile with a 6-load protocol.
Load-Velocity Profiling for Weighted Pull-Ups: A Practical Build Guide
Stuck guessing pull-up loading? Build a load-velocity profile in one session and stop grinding sets never meant to be maximal.
PlayerLoad Explained: Accelerometer Load Monitoring in Team Sports
A GPS vest reads 412.6 after training, high or low? Here's how PlayerLoad is calculated, validated, and turned into load decisions.
RSI-Modified Explained: The Countermovement Jump Reactive Metric
Your CMJ height looks fine, but something's off in the timing. RSImod explains why — the formula, protocol, real research findings, and common testing errors.
Sprint Time Norms: 10m, 20m, and 40-Yard Benchmarks by Age and Sport
Sprint time norms by age and sport for 10m, 20m, and the 40-yard dash, with the testing protocol and measurement errors that make most norms tables misleading.
Timing Gates vs IMU: Which Sprint Timer Is Worth It?
Timing gates and IMU sensors both promise accurate splits, but differ in setup time and cost. See which fits a 20-athlete squad versus a solo trainer.
Velocity-Based Training for Combat Sports Striking: Build Knockout Power with VBT
Heavy hands need force, not just bag miles. Force-velocity profiling, VBT loading zones, and fight-camp taper build real punch power for boxers and MMA.
Velocity-Based Training for Golfers: Build Clubhead Speed and Driving Distance
Swing speed plateaus when lifting ignores velocity. Force-velocity profiling and VBT lift selection turn gym gains into clubhead speed and carry distance.
Velocity-Based Training for Masters Runners: Build Power Without Wrecking Recovery
After 40, fast-twitch power fades faster than aerobic fitness. Velocity-loss limits cap fatigue while strength work stays married to your weekly mileage.
Velocity-Based Training for Rowers: Balancing Peak Power and Power-Endurance
Rowers need max power off the catch and endurance to repeat it 200+ times. Force-velocity profiling and velocity-loss thresholds show how to balance both.