How-To Guides
Step-by-step guides for improving athletic performance and training smarter with data.
Best Exercises for Sprint Speed: Get Faster in 6 Weeks
The most effective exercises to improve sprint speed, backed by research. Includes acceleration drills, strength work, and a 6-week training programme.
10 Best Exercises to Increase Vertical Jump
The 10 most effective exercises to increase your vertical jump, backed by research. Includes plyometrics, strength work, and a sample 8-week programme.
Best Explosive Power Exercises: Top Training Movements
Discover the most effective exercises for building explosive power. Science-backed selection with proper technique and programming guidelines.
Best Sprint Training Exercises: Speed Development Guide
Top exercises for improving sprint speed and acceleration. Gym and field exercises with programming recommendations for faster sprinting.
Best Vertical Jump Exercises: Proven Methods to Jump Higher
The most effective exercises to increase your vertical jump. Strength, plyometric, and combination training methods backed by research.
How to Calculate Your 1RM Without Maxing Out
Calculate your true 1RM without a max attempt using submaximal rep formulas and velocity-based load-velocity profiling. Safer, more accurate, and repeatable.
How to Do Affordable Force Testing: Budget-Friendly Methods
Perform force testing without expensive lab equipment. Affordable tools and methods for measuring force production in training settings.
Force Plate Testing Without a Force Plate: Affordable Alternatives
Discover affordable force plate testing alternatives. Learn how IMU sensors, timing mats, and jump tests provide lab-quality performance data without a $20,000 force plate.
How to Improve Rate of Force Development (RFD)
Learn proven methods to increase rate of force development (RFD) for explosive athletes. Includes training protocols, velocity targets, and programming progressions.
How to Improve Rate of Force Development (RFD)
Practical strategies to improve rate of force development. Training methods, exercises, and programming to produce force faster.
How to Improve Your Vertical Jump: A Complete Training Guide
Learn proven methods to improve your vertical jump with plyometrics, strength training, and technique drills. Track your progress with objective jump testing tools.
How to Pair VBT with Percentage-Based Training: Best Hybrid Programming
Hybrid programming combining VBT and traditional percentage-based training for complementary strengths.