Step-by-step, no fluff.
Practical guides for improving athletic performance and training smarter with measurable data.
How to Assess Fatigue with Jump Testing: A Practitioner's Protocol
A countermovement jump test flags neuromuscular fatigue before it costs you a session. Here is the protocol, key metrics, and thresholds for backing off.
How to Assess Landing Mechanics for ACL Prevention
One landing pattern predicts most non-contact ACL injuries. Score it with the drop-landing protocol and LESS criteria, then apply corrective progressions.
How to Autoregulate Training with Daily 1RM: A Practical VBT Protocol
Your 1RM shifts daily, so training off Monday's number wastes sets. Run a 2-rep velocity check, adjust load with a decision tree, see a full example.
How to Build an Acceleration Training Program: Complete Step-by-Step Guide
A generic sprint program won't fix a slow start. Build force-application drills, transfer lifts, and a 12-week structure, then track progress with data.
How to Calculate Training Monotony Index
Foster's monotony index above 2.0 correlates with 3.5x higher illness risk. See the formula, threshold table, and how 800Hz IMU data sharpens session load.
How to Create a Load-Velocity Profile: Practical Guide
Guessing your 1RM from a chart is unreliable. Build a profile with the right test loads, read the regression line, and auto-regulate load every session.
How to Design a Tapering Protocol for Competition
Linear, step, or exponential taper — the wrong type wastes your peak window. Compare types, volume-reduction rules, and velocity-based readiness checks.
How to Implement the French Contrast Method: Step-by-Step Protocol
Sequencing, loading percentages, rest intervals, a full session template, and VBT cues to run the French Contrast Method for max power.
How to Interpret Force-Velocity Profile: Deficit Diagnosis
Same F-V slope, different fix: learn to tell a force deficit from a velocity deficit and match training load to whichever one is actually holding you back.
How to Accurately Measure RSI with Drop Jumps
The wrong drop height skews your RSI numbers before the test starts. This guide covers optimal box heights, flight-time calculation, and norms by sport.
How to Monitor Training Load with the RPE Scale
RPE only works if athletes rate consistently. Calibrate perception ratings, autoregulate session load, and cross-validate RPE against velocity data here.
How to Monitor Neuromuscular Readiness
CMJ height dropping and not sure if it's fatigue? Compare CMJ, bar velocity, HRV, and IMU data against clear decision-rule cutoffs before cutting load.