Step-by-step, no fluff.
Practical guides for improving athletic performance and training smarter with measurable data.
How to Structure a Full-Body Workout: Order and Volume
The wrong exercise order turns a full-body session into wasted volume. Use this order, set and rep scheme, and time management for strength and power.
How to Train Effectively with Limited Equipment
No barbell or rack at home? Build real strength and power using only dumbbells, bands, and bodyweight, with load and rep guidance for each tool.
How to Calculate Estimated 1RM from Velocity Data
Mean velocity correlates with relative load at r=0.97, accurate enough to skip max-effort testing. Here's the step-by-step estimation protocol and formula.
How to Create an Athlete Monitoring Dashboard
Piling in every GPS and wellness variable leaves coaches with 40-plus columns nobody reads. Here is the three-layer structure and how PoinT GO fits in.
How to Design a Return to Play Protocol
Clearing athletes by weeks elapsed misses reinjury risk. Use criteria-based progression, jump-symmetry benchmarks, and hard clearance thresholds instead.
How to Integrate VBT in Team Sports: Practical Workflow for S&C Coaches
Rolling out VBT to a 25-player roster differs from coaching one athlete — device setup, squad logistics, and readiness screening, step by step.
How to Perform Drop Jump RSI Test: Finding Optimal Height
Using the same drop height for every athlete skews RSI. This protocol covers box height selection, cues, and benchmarks for each athlete's optimal drop.
How to Run Accurate Vertical Jump Testing
Bent knees or arm swing variance can shift your CMJ number by centimeters. Get the standardized setup, warm-up, and norm tables that remove the guesswork.
How to Set Minimum Velocity Threshold (MVT) in VBT
The wrong MVT turns your 1RM estimate into a guess. Get exercise-specific thresholds for squat, bench, and deadlift, plus the exact PoinT GO setup steps.
How to Test Reactive Strength Index Protocol
The RSI drop jump protocol in five steps: contact-time cutoffs, the calculation formula, and sport benchmarks so you know if your number is actually good.
How to Use the Acute:Chronic Workload Ratio (ACWR) Safely
Most ACWR guidance repeats a sweet spot myth that does not hold up. Here is how to calculate ACWR correctly and add velocity-based internal load.
How to Use Session RPE for Training Load Monitoring
Session RPE turns a subjective feeling into a weekly load number. Here is how to collect it correctly and pair it with jump-velocity data.