Step-by-step, no fluff.
Practical guides for improving athletic performance and training smarter with measurable data.
How to Autoregulate Training with Daily 1RM: A Practical VBT Protocol
Step-by-step guide to autoregulating strength training using daily 1RM estimation from velocity data. Includes velocity-load profiles, decision trees, and
How to Build an Acceleration Training Program: Complete Step-by-Step Guide
Build a science-based acceleration program: force application mechanics, sprint drills, strength exercise selection, weekly structure, and how to track
How to Calculate Training Monotony Index
Step-by-step guide to calculating training monotony and strain using Foster's method. Learn threshold values, red flags, and how IMU data sharpens load
How to Create a Load-Velocity Profile: Practical Guide
Build a load-velocity profile step by step: which loads to test, how to read the regression line, and how to use it for daily 1RM estimation and autoregulation.
How to Design a Tapering Protocol for Competition
Build a competition taper that clears fatigue while preserving fitness. Covers taper types, volume reduction rules, and velocity-based readiness confirmation.
How to Implement the French Contrast Method: Step-by-Step Protocol
Implement the French Contrast Method: exercise sequencing, loading percentages, rest intervals, full session template, and VBT monitoring for maximal power
How to Interpret Force-Velocity Profile: Deficit Diagnosis
Learn to read a force-velocity profile, identify force vs velocity deficits, and prescribe the right training intervention.
How to Accurately Measure RSI with Drop Jumps
Learn to accurately measure Reactive Strength Index using drop jumps. Optimal drop heights, flight-time calculation, norms by sport, and PoinT GO sensor
How to Monitor Training Load with the RPE Scale
Master RPE-based load monitoring for strength training. Learn to calibrate perception ratings, autoregulate sessions, and cross-validate with velocity data.
How to Monitor Neuromuscular Readiness
Step-by-step guide to monitoring neuromuscular readiness using CMJ, bar velocity, HRV, and IMU sensors. Decision rules for modifying training load by readiness.
How to Perform Isometric Mid-Thigh Pull (IMTP) Test
Complete IMTP testing protocol: bar position, knee angle, cue sequence, force-time metrics, and normative data for the isometric mid-thigh pull.
How to Periodize Training for Competition Peaking
Step-by-step guide to periodizing for competition peaking: taper protocols, velocity-based readiness cues, phase structures, and common mistakes to avoid.