Step-by-step, no fluff.
Practical guides for improving athletic performance and training smarter with measurable data.
How to Perform Isometric Mid-Thigh Pull (IMTP) Test
Wrong bar height or knee angle invalidates IMTP numbers. Isometric mid-thigh pull protocol: setup, cue sequence, force-time metrics, and normative data.
How to Periodize Training for Competition Peaking
Peak too early or too late and the season is wasted. This plan sets taper length, readiness cues, and phase structure so athletes arrive sharp on meet day.
How to Program Velocity Zones for VBT Training
Training in the wrong zone stalls both strength and power gains. Map m/s targets to your goal, assign loads by zone, and adjust when a set drifts off.
How to Set Up Force Plate Testing: Step-by-Step
A miscalibrated force plate ruins every test after it. Follow the setup, zeroing, athlete positioning, test selection, and interpretation steps in order.
How to Test CMJ with a Smartphone App: Accuracy, Protocol, and Norms
Can a phone replace a force plate for jump testing? This protocol covers setup, five errors that skew your data, and readiness thresholds coaches use.
How to Track Bar Path with Video Analysis
Track bar path on video for the squat, bench press, and deadlift: camera angle, free software options, and how to cross-check results against VBT data.
How to Use Velocity Loss for Fatigue Management
Training volume creeping up while performance stalls? Auto-regulate with velocity loss thresholds, research-backed VBT fatigue monitoring in PoinT GO.
How to Breathe During Heavy Lifts
Bad breathing on heavy sets risks your spine before it costs a rep. Follow this Valsalva and bracing protocol, with pressure cues for squats and deadlifts.
How to Build an Explosive First Step for Athletes
First-step speed comes from ground force, not raw effort. Follow this 6-week protocol with velocity benchmarks by sport and level to fix technical flaws.
How to Calculate Training Intensity: %1RM, RPE, and Velocity Methods
Velocity-based load prescription beat fixed %1RM by 9.4% more strength over 10 weeks by self-correcting for daily readiness. See all three methods here.
How to Choose a Training Split: A Data-Driven Decision Framework
Full-body, upper-lower, push-pull-legs, or sport-specific — each suits a different recovery profile. Use this framework to pick the right one for you.
How to Deload Properly: Science-Based Protocol for Strength Athletes
Deloads planned by feel are often mistimed. This protocol uses velocity data to flag the right week, then sets exact volume, intensity, and return cuts.