Step-by-step, no fluff.
Practical guides for improving athletic performance and training smarter with measurable data.
How to Pair VBT with Percentage-Based Training: Best Hybrid Programming
Percentage-based programs ignore how you feel that day. Pair VBT with %1RM using this hybrid framework that corrects readiness and prevents overloading.
How to Periodize from Strength to Power: 4-Week Pre-Season Strategy
Carrying max-effort strength into pre-season blunts power output. This 4-week model shifts load with velocity zones so power shows up before season starts.
How to Set Auto-Regulated Training Caps: Pushing Limits Safely
Fixed percentages don't know how you feel today. Set velocity-loss thresholds and RPE caps that push hard days harder while protecting the rest.
How to Track Weekly Training Load: Session RPE × Duration Science
A 50% spike above your 4-week average load raises injury risk 2-4x, per a cohort study of elite bowlers. Learn the RPE x duration and ACWR math.
How to Use 1RM Percentages Correctly: Overcoming Traditional Formula Limits
Traditional 1RM percentage tables fail on bad days because daily readiness shifts your functional 1RM by 5-15%. Here is the velocity-based fix.
How to Calculate Velocity-Based 1RM: Estimate Max Without Maxing Out
Submaximal velocity data predicts today's 1RM without a single max-out attempt. This guide covers the math, per-exercise thresholds, and accuracy limits.
How to Measure Barbell Power Output in Watts
A percentage-based load can miss your actual power zone. Turn force and velocity data into a wattage number and find where squat, bench, and clean peak.
How to Measure Jump Asymmetry: PoinT GO Injury Risk Screening
A single-leg jump test can flag ACL and hamstring injury risk before it happens. Here is the CMJ protocol and limb symmetry index PoinT GO uses.
How to Monitor Long-Term Training Adaptation with Velocity Data
Retesting your 1RM every few weeks disrupts training. Track velocity-load profile shifts instead, a protocol to spot strength gains without a max test.
How to Set Velocity-Based Stop Sets for Optimal Strength Gains
Stopping sets by feel wastes reps or invites junk volume. Use percent velocity loss thresholds and cutoff protocols for strength, power, and hypertrophy.
How to Test Eccentric Utilization Ratio: CMJ vs SJ Comparison
EUR reveals if a strength deficit is stretch-shortening or force-related. Calculate it from CMJ and squat jump heights, then match training to the profile.
How to Track Neuromuscular Fatigue with Daily CMJ
A daily CMJ protocol for catching neuromuscular fatigue early: threshold values, warm-up standardization, and a readiness score to act on before training.