Step-by-step, no fluff.
Practical guides for improving athletic performance and training smarter with measurable data.
How to Improve Acceleration in Football: IMU-Driven 0-10m Sprint Power Protocol
This 12-week protocol uses IMU jump and barbell velocity data to find where power leaks and build 0-10m acceleration in football players.
How to Improve First-Step Quickness: An 8-Week Science-Based Acceleration Protocol
Elite athletes finish their first step in under 0.25 seconds. This validated 8-week, IMU-tracked protocol shows how to shave 0.05-0.10s off your time.
How to Improve Grip Strength for the Deadlift: An 8-Week Protocol That Adds 12% to 1RM
A weak grip can cost up to 12% of your deadlift 1RM before your back fatigues. Follow this 8-week grip protocol and track gains with velocity data.
How to Improve Hip and Glute Power: An 800Hz IMU-Verified Training Guide
Weak hip extension shows up as flat jumps and slow sprints. This 12-week protocol uses 800Hz IMU velocity zones, RFD, and jump height to build power.
How to Improve Vertical Jump Height Fast: A 4-Week IMU-Based Program for +5cm Gains
This 4-week, IMU-measured jump program combines CMJ, drop jumps, and deployment jumps for an average +5cm gain, tracked at 800Hz — no guesswork needed.
How to Improve Vertical Leap for Volleyball: A 12-Week IMU-Driven Training Program
Volleyball players plateau because generic jump programs skip attack-specific power. This 12-week plan uses 800Hz IMU testing to target your weak link.
How to Train Anti-Extension Core: Dead Bug to Rollout Progression Guide
A McGill review found 73% of athletes in high-back-pain sports compensate through lumbar hyperextension. This dead bug-to-rollout progression corrects it.
How to Train Explosive Knee Extension: An 800Hz IMU Guide to RFD, Jump Power, and Velocity
Explosive knee extension training raises jump height and sprint speed. An 800Hz IMU tracks knee RFD across a 12-week protocol built for up to 71% gains.
How to Train Rotational Power for Baseball: From Measurement to 12-Week Programming
Exit velocity and pitch speed both trace back to rotational power. A 12-week plan pairs 800Hz IMU rotation data with medicine ball throws for real gains.
How to Train Football Throwing Power: A 12-Week IMU and Medicine Ball Program
Long throw distance in football comes from rotational power, not arm strength. A 12-week IMU program added 14% to throw distance with medicine ball work.
7 Common VBT Mistakes Beginners Make and How to Fix Them
Bar speed off? Sensor placement, load selection, and ignoring fatigue are common VBT mistakes, fixed with 800Hz IMU corrections and a session checklist.
How to Build Explosive Leg Power for Soccer: A 12-Week Weight-Room Plan
A 12-week weight-room program built around seven core lifts and phase structure, with IMU-based jump tracking to build real leg power, not just strength.