Step-by-step, no fluff.
Practical guides for improving athletic performance and training smarter with measurable data.
30-15 Intermittent Fitness Test: Full Protocol and VIFT
Running the 30-15 IFT without correct audio pacing skews VIFT. Get track setup, calculation steps, norms, and how to build intervals from your score.
Arrowhead Agility Test: Setup, Protocol, and Normative Times
Three sharp cuts over 37 meters expose a change-of-direction limiter the T-test hides. Exact cone spacing, four-trial protocol, and where your time lands.
Cooper 12-Minute Run Test: Protocol and VO2max Estimation
Most first-time testers blow pace by minute 7 and lose 200m. Track setup, the real VO2max formula, and age-sex norms in one field protocol.
Flying 10m Sprint Test: Protocol, Setup, and Benchmarks
A standing sprint blends acceleration with top speed. The flying 10m test isolates true max velocity, plus setup and benchmark times.
How to Run the RAST: Running-Based Anaerobic Sprint Test Protocol
No cycle ergometer needed. Run six 35m sprints, plug times into one formula, and get anaerobic power and fatigue index data your legs actually produced.
Three-Cone Drill (L-Drill): Protocol, Technique, and Time Standards
Your three-cone turn is probably too wide — that alone costs most athletes 0.2-0.3 seconds. Full L-drill protocol, weave mechanics, and NFL position norms.
Adductor Squeeze Test: Groin Strength Monitoring Protocol
Feel a pull when you cut hard? A 5-minute squeeze test flags weak adductors before they strain, using just a blood pressure cuff.
How to Build a Velocity Zone Cheat Sheet for Every Lift
Stop guessing your training zones from memory. Collect load-velocity data, derive four personal bands, set velocity-loss caps, update every 4-8 weeks.
How to Set Velocity Targets for Hypertrophy Blocks
Wrong velocity targets stall hypertrophy blocks fast. Use these load zones, velocity-loss thresholds, per-exercise cutoffs, and weekly progression instead.
How to Troubleshoot Noisy VBT Velocity Readings
Noisy VBT velocity readings usually trace to one of three causes: sensor placement, bar whip, or ROM drift. Here is the checklist to isolate which one.
How to Use Bar Velocity to Detect Undertraining
Plateaued but not sore or tired? That's undertraining, not fatigue. Spot stagnant velocity trends with bar-speed data and adjust load before it costs you.
How to Velocity-Autoregulate a Powerbuilding Block
Same program, different results day to day? Autoregulate by bar speed: set loads by velocity, cap losses by goal, and gate volume with daily readiness.