Step-by-step, no fluff.
Practical guides for improving athletic performance and training smarter with measurable data.
How to Use RPE for Training: A Practitioner's Field Guide
RPE-based load management works when you combine the Borg CR10 scale, session-RPE, and velocity calibration, with zone tables and load formulas.
How to Use Velocity Data for Daily Training Readiness
Not sure if today's a green-light day? Bar velocity and jump height work as readiness markers, with specific thresholds and decision rules backed by VBT.
How to Warm Up Before Maxing Out
About to attempt a new max? Follow this warm-up protocol for squat, bench, and deadlift: jump ramp sets, velocity-based readiness checks, and PAP timing.
How to Assess Fatigue Markers in Athletes
Feeling flat but not sure why? Combine performance-based markers, biochemical indicators, and subjective tools into one fatigue monitoring protocol.
How to Assess Movement Quality in Athletes
Can't tell if that squat fault is a mobility issue or a stability one? Screening tools, joint-by-joint scoring, and correction priorities in one framework.
How to Build a Speed Training Program
A meta-analysis of 44 studies found resisted sprints beat unresisted work for acceleration (ES 0.51 vs 0.30). Here's the 12-week model built on that data.
How to Calculate 1RM from Velocity Data
True 1RM testing carries a 1.3-per-1,000-session injury rate in powerlifters. Measure bar speed at two loads and extrapolate 1RM with this field protocol.
How to Develop First-Step Quickness
Beaten off the mark by slower opponents? An 8-week protocol pairs neuromuscular priming with hip-extension drills and benchmarks to track real gains.
How to Implement Cluster Sets in Training
Cluster sets fail without dialed-in rest and load. Get inter-rep rest, load selection, and velocity monitoring cues for strength and power training.
How to Improve Change of Direction Speed
Change of direction comes down to deceleration, not raw quickness. Braking mechanics, step technique, strength ratios, and a 6-week plan explained.
How to Improve Rate of Force Development
RFD benchmarks span 800 N/s in untrained lifters to over 9,000 N/s in elite weightlifters. See where you rank, then close the gap with proven methods.
How to Interpret Jump Testing Data
CMJ height alone won't tell you much. Here's how to read RSI, asymmetry thresholds, and fatigue indicators from jump data like a strength coach.