Step-by-step, no fluff.
Practical guides for improving athletic performance and training smarter with measurable data.
Jump Height as a Fatigue Indicator: How to Use Vertical Jump Testing for Daily Readiness Monitoring
Your jump height falls before you feel tired. Set your baseline, run the daily testing protocol, and use the drop-off thresholds to gauge real readiness.
Load Velocity Profile for 1RM Estimation: How to Build, Use, and Update Your Individual Profile
Estimate today's 1RM from warm-up sets, not a grinding true max. This guide covers the profiling protocol, the calculation, and keeping it updated.
How to Build a Load-Velocity Profile: Step-by-Step LVP Guide
Build a load-velocity profile in one session, then use it to predict 1RM, set daily training loads, and track real strength gains, not just added plates.
Peak Power vs Mean Power: Understanding the Difference and When Each Metric Matters
Peak power and mean power tell different stories about the same rep. See which metric fits max-strength work and which fits fatigue monitoring.
Plyometric Training for Beginners: A Safe, Progressive Guide to Explosive Power
New to plyometrics? Check the prerequisites first, then work through 10 beginner-safe exercises and a 6-week progression that tells you when to advance.
How to Predict 1RM Without Maxing Out: Submaximal Methods, Velocity-Based Estimation, and...
Skip the grinding max attempt. Predict 1RM with submaximal rep-max equations or velocity-based profiling, then compare accuracy to pick the right one.
How to Use VBT for Powerlifting: Autoregulate Squat, Bench, and Deadlift
Set velocity cutoffs for squat, bench, and deadlift, predict 1RM without maxing out, and use VBT to peak on meet day instead of guessing your taper.
VBT Velocity Zones Explained: Complete Guide to Training Speeds
Five velocity zones separate strength, speed-strength, and power work. See the mean velocity range for each and how to program around them correctly.
Velocity Loss Threshold Training: How to Autoregulate Volume with VBT
Velocity loss thresholds tell you when a set stops building strength or power. See the cutoffs that fit strength, power, and hypertrophy goals best.
How to Measure Your Vertical Jump at Home: 3 Reliable Methods
Wall-chalk, smartphone video, or an IMU sensor each measures vertical jump differently. Compare accuracy, setup, and errors that skew results.
How to Track Bar Speed for Strength Training: A Practical Guide
Cheap accelerometer or $1,500 laser? Compare three bar-speed trackers, set up your first VBT zone, and turn velocity readings into load decisions today.
Velocity Based Training for Beginners: The Complete VBT Guide
New to VBT? Here are the velocity zones, load-velocity profile, and week-by-week plan that take a beginner to their first autoregulated training cycle.