Programs that actually work.
Comprehensive, evidence-based training programs and guides for athletes at every level.
Dryland Power Training for Swimmers: A Velocity-Based Training Guide
Starts and turns decide close races, not stroke technique alone. VBT dryland training builds explosive starts, faster turns, and stroke-specific strength.
Velocity-Based Training for Tennis: Build Serve and Groundstroke Power
A faster serve starts in the weight room, not on-court reps. Force-velocity profiling, transfer lifts, and velocity zones build serve power that lasts.
Daily Undulating Periodization for Powerlifting: Complete Programming Guide
Daily undulating periodization (DUP) for powerlifting. Includes 12-week program templates, intensity zoning, and velocity-based.
Prilepin's Chart Complete Guide: How to Use Load-Volume Tables for Optimal Strength Programming
Not sure how many reps to load at 80% or 90%? Prilepin's chart maps sets and reps to intensity zones, with squat, bench, and deadlift examples included.
Reactive Strength vs Elastic Strength: Key Differences and How to Train Each
Reactive and elastic strength share the stretch-shortening cycle but train differently. Here is how each is measured and trained without stalling it.
Sport-Specific Power Testing for Basketball Players: Protocols, Norms, and Programming
One vertical jump number will not tell you if a player is game-ready. Covers jump, sprint, change-of-direction tests, RSI norms, and a testing plan.
Velocity Loss vs RPE for Autoregulation: Which Method Works Best for Your Training?
RPE relies on feel; velocity loss relies on a number. Compare both methods for fatigue control, accuracy, and real-world programming trade-offs.
Deload Week Protocol with VBT: Auto-Detected Recovery Cycles
Velocity-based deload week protocol using objective fatigue markers. Auto-detected timing, planned deload strategies, comparison with calendar deloads.
In-Season Power Maintenance Program: VBT-Based 12-Week Protocol
Off-season power fades fast once games start. This 12-week VBT program holds it on just 30-50% of off-season volume, with velocity targets and scheduling.
How to Program 12-Week Block Periodization: A Data-Driven Phased Adaptation Model
Accumulation, transmutation, and realization each need different intensity ranges and monitoring rules. Here's the IMU-tracked breakdown for all 3 phases.
How to Program a Power Block for Soccer Players: A 6-Week Design that Cuts 30m Sprint by 23%
Players following this 6-week power block cut their 30m sprint time by 23% on average. See the VBT and jump-monitored sessions and field-training fit.
IMU Data Interpretation for Coaches: Turning 800Hz Jump and VBT Data into Decisions
RSI, jump height, and velocity numbers on a report — now what? A practical guide to reading 800Hz IMU data and turning it into load and selection calls.