Step-by-step, no fluff.
Practical guides for improving athletic performance and training smarter with measurable data.
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...
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...
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...
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
3 reliable methods to measure vertical jump at home: wall-chalk, smartphone video, and IMU sensor. Accuracy, setup, and tips to eliminate common errors.
How to Track Bar Speed for Strength Training: A Practical Guide
Learn how to track barbell velocity and use VBT zones to autoregulate your strength training. Covers devices, setup, and exact protocols for all levels.
Velocity Based Training for Beginners: The Complete VBT Guide
New to velocity based training? Understand VBT principles, velocity zones, load-velocity profiles, and how to start programming with bar speed data in 4 weeks.
Best Exercises for Explosive Power: Top 12
The 12 best exercises to build explosive power for sport. Science-backed selection with force-velocity rationale, loading parameters, and a 10-week plan.
Best Exercises for Sprint Speed: Get Faster in 6 Weeks
The most effective exercises to improve sprint speed, with acceleration mechanics, specific strength ratios, and a 6-week periodized sprint training programme.