Step-by-step, no fluff.
Practical guides for improving athletic performance and training smarter with measurable data.
How to Improve Power Clean Technique with IMU Data
Technique, not strength, determines about 73% of power clean performance. Use 800Hz IMU bar-speed data to catch the 5 faults lifters miss most often.
How to Improve Pulling Strength - Quantifying Scapula-Lat Sequencing in Rows with 800Hz IMU
A healthy row-to-bench ratio is 0.85-0.95, but most lifters sit at 0.65-0.75. Run a 5-step diagnostic and 8-week program to fix lat-scapular sequencing.
How to Improve Sled Push Power: Load Curves, Posture Angles, and IMU Prescription
Sled loads at 80%+ bodyweight build more horizontal force than light sled work, but only if your push angle holds. Measure it with 800Hz IMU over 8 weeks.
How to Improve Snatch Bar Speed: Phase-by-Phase Velocity Analysis and IMU-Based Weakness Diagnosis
The snatch needs 2.0-2.4 m/s of peak bar velocity to reach the catch. Analyze each pull phase with 800Hz IMU to find exactly where your speed leaks.
How to Improve Sprint Acceleration Strength in the Gym: Jumps, VBT, and 30m Power
80% of first-10m acceleration force comes from horizontal propulsion, 60% of it trainable in the gym. Trap-bar jumps and VBT lifted output 35% in 8 weeks.
How to Improve Handball Throwing Power: 800Hz IMU Rotational Kinematics 12-Week Protocol
Elite handball throwers hit 130 km/h+ off a coordinated kinetic chain, not raw shoulder strength. This 12-week IMU protocol targets a proven +6 km/h gain.
How to Overhead Press Stronger: VBT Progression Guide
Overhead press stuck at the same weight for months? An 800Hz IMU tracks velocity zones and autoregulation rules that break plateaus in 12 weeks.
How to Program a Deload Week Correctly: IMU-Based Recovery Guide
A poorly timed deload can erase weeks of gains. See the 5 IMU recovery markers that flag it, plus the exact volume and intensity cuts to make.
How to Program a VBT Microcycle: Optimizing the 7-Day Cycle with an 800Hz IMU
Does your microcycle really need to be 7 days? Compare 4 load-distribution models, follow the day-by-day VBT template, and use the autoregulation tree.
How to Program a Sprint Strength Block in the Weight Room
Back squat or front squat for sprinters? This 4-6 week block covers the GPP-to-max-strength structure, load selection, and the velocity thresholds.
How to Program Volleyball Jump Training: 800Hz IMU 12-Week Periodization Guide
The spike jump doesn't train like a generic vertical. Follow the 4-stage, 12-week progression with RSI and landing-load checkpoints from 800Hz IMU data.
Bodyweight to Barbell: An IMU-Driven Progression Protocol
Skipping phases is the fastest way to get hurt. See the IMU gating criteria for jumps, squats, and hinges that show exactly when to add a barbell.