Step-by-step, no fluff.
Practical guides for improving athletic performance and training smarter with measurable data.
How to Build a Velocity Zone Cheat Sheet for Every Lift
Build a velocity zone cheat sheet tailored to your lifts. Collect load-velocity data, derive personal zones, set velocity-loss caps, and use it daily.
How to Set Velocity Targets for Hypertrophy Blocks
Set velocity targets for hypertrophy blocks: load zones, velocity-loss thresholds, per-exercise cutoffs, and weekly progression for maximum muscle growth.
How to Troubleshoot Noisy VBT Velocity Readings
How to troubleshoot VBT velocity readings that are noisy or inconsistent. Step-by-step diagnostics for sensors, bar whip, ROM drift, and device type issues.
How to Use Bar Velocity to Detect Undertraining
Learn how to detect undertraining with bar velocity data. Identify stagnant velocity trends, distinguish undertraining from fatigue, and adjust load for
How to Velocity-Autoregulate a Powerbuilding Block
Learn velocity autoregulation powerbuilding: set loads by bar speed, cap velocity loss for strength vs hypertrophy, use daily readiness, avoid junk fatigue.
VBT for ACL Return to Play: A Step-by-Step Velocity-Based Protocol
Use velocity-based training metrics—bar velocity, CMJ limb symmetry, and velocity loss—to guide ACL return-to-play. Complements surgeon clearance.
Velocity-Based Warm-Up Ramp for Olympic Lifts: A Step-by-Step Protocol
Learn how to build a velocity warmup for olympic lifts. Use bar speed benchmarks for snatch, clean & jerk, and pulls to gauge readiness and set top load.
How to Build Repeat Sprint Ability for Team Sport Athletes
Learn how to build repeat sprint ability with science-backed training protocols, velocity tracking, and recovery strategies for team sport athletes.
How to Design an Off-Season Power Program for Athletes
Step-by-step guide to designing an off-season power program using periodization, velocity-based training, and jump testing to build explosive athletes.
How to Test Lower Body Stiffness with an IMU Sensor
Learn how to test lower body stiffness using an IMU sensor with validated hop and drop jump protocols for sprint, jump, and injury risk assessment.
How to Track Jump Asymmetry and Bilateral Deficit in Athletes
Learn how to track jump asymmetry and bilateral deficit using IMU sensors and jump testing protocols to reduce injury risk and improve athletic performance.
How to Use Velocity Loss Thresholds in a Power Training Block
Learn how to use velocity loss thresholds to autoregulate volume and intensity in a power training block for peak athletic performance.