How-To Guides
Step-by-step guides for improving athletic performance and training smarter with data.
How to Increase Your Vertical Leap at Home: No Gym Required
Increase your vertical leap at home with bodyweight plyometrics, single-leg training, and progressive overload. Full 8-week program with no equipment needed.
Jump Height as a Fatigue Indicator: How to Use Vertical Jump Testing for Daily Readiness Monitoring
Learn how to use vertical jump height as a reliable fatigue indicator. Includes testing protocols, thresholds, and readiness frameworks.
Load Velocity Profile for 1RM Estimation: How to Build, Use, and Update Your Individual Profile
Learn how to build a load velocity profile for accurate 1RM estimation. Step-by-step profiling protocols and daily autoregulation.
How to Build a Load-Velocity Profile: Step-by-Step LVP Guide
Learn how to build a load-velocity profile step by step. Use your LVP to predict 1RM, prescribe daily loads, and track strength gains with velocity-based training.
Peak Power vs Mean Power: Understanding the Difference and When Each Metric Matters
Learn the difference between peak power and mean power. Understand when to use each metric for training decisions and fatigue monitoring.
Plyometric Training for Beginners: A Safe, Progressive Guide to Explosive Power
Start plyometric training safely with this beginner guide. Covers prerequisites, 10 beginner exercises, a 6-week program, and progress tracking methods.
How to Predict 1RM Without Maxing Out: Submaximal Methods, Velocity-Based Estimation, and Practical Protocols
Learn how to predict your one-rep max without maxing out using submaximal equations and velocity-based load-velocity profiling.
How to Use VBT for Powerlifting: Autoregulate Squat, Bench, and Deadlift
Learn how to use velocity-based training for powerlifting. Autoregulate squat, bench press, and deadlift loads, predict 1RM, and peak for competition with VBT.
VBT Velocity Zones Explained: Complete Guide to Training Speeds
Understand the 5 VBT velocity zones from strength to speed. Learn which mean velocities target each quality and how to program velocity-based training effectively.
Velocity Loss Threshold Training: How to Autoregulate Volume with VBT
Learn how velocity loss thresholds regulate training volume in real time. Discover optimal cutoffs for strength, power, and hypertrophy using VBT data.
How to Measure Your Vertical Jump at Home: 3 Reliable Methods
Learn 3 reliable methods to measure your vertical jump at home without expensive equipment. Wall test, app-based analysis, and video frame counting explained step by step.
How to Track Bar Speed for Strength Training: A Practical Guide
Learn how to track barbell velocity to autoregulate your strength training. Covers VBT devices, velocity zones, and practical programming tips for all levels.