Step-by-step, no fluff.
Practical guides for improving athletic performance and training smarter with measurable data.
How to Design a Plyometric Program: Science-Based Blueprint
Too many foot contacts too soon causes tendon pain, not power. Get the volume tables, exercise order by phase, and the RSI tracking that keeps it safe.
How to Fix Butt Wink in the Squat
Butt wink that appears before parallel usually traces back to ankle stiffness, not hip anatomy. Run the two-test check inside to confirm your cause first.
How to Improve Barbell Squat Depth
Heels lifting or back rounding at the bottom? Target ankle, hip, and thoracic mobility with these drills, plus velocity benchmarks to track real progress.
How to Interpret Force-Velocity Profile: A Step-by-Step Practical Guide
A force-velocity profile means little without context. This walkthrough covers slope analysis, imbalance diagnosis, and training calls from IMU data.
How to Manage Training Stress: A Practical Load-Management System
Overtraining rarely announces itself before performance drops. This breaks down the HRV, CMJ, ACWR, and RPE thresholds coaches use to catch it early.
How to Prevent Lower Back Pain When Lifting: Mechanisms, Screening, and Programming Solutions
Back pain under the bar usually traces to a load pattern, not a weak core. Screening steps, spinal load mechanics, and a protocol to lift pain-free again.
How to Progress Squat Weight Safely
How much should you add to your squat each week? The answer depends on training age - see linear, wave, and velocity-based increments by level.
How to Set Up for Bench Press Properly
Shaky bench form usually starts at setup. Fix foot drive, arch, grip width, and bar path with clear checkpoints, then verify with PoinT GO velocity data.
How to Test Reactive Strength Index: Complete Protocol Guide
Three ways to test reactive strength index: a contact mat, an IMU sensor, or a force plate, plus norms, thresholds, and coaching cues to use the number.
How to Train During Competition Season
Stop resistance training during competition season and you can lose 12-18% of strength, mostly in the first 3 weeks. Here's the minimum dose to prevent it.
How to Train for Vertical Jump Improvement
Vertical jump stalls when strength, plyometrics, and tracking aren't sequenced. An 18-week guide layers strength work, contrast loading, and IMU jump data.
How to Use Resistance Bands for Speed Work
Resisted sprints build power, assisted sprints build turnover, and overspeed trains max velocity. Here is how to program all three, with band tensions.