Step-by-step, no fluff.
Practical guides for improving athletic performance and training smarter with measurable data.
How Tempo-Prescribed Reps Distort Your Velocity Zones and How to Fix the Reading
A 3-1-1 squat reads 0.29 m/s at 80% 1RM, right in the 90-100% zone. Learn why paused and slow-eccentric tempos distort velocity zones, and how to re-profile.
Triple Jump Phase Balance: Measuring the Hop-Step-Jump Split
Total distance keeps climbing while the step phase quietly collapses. Measure hop-step-jump percentages, spot the break, and fix it before it costs meters.
Turf Toe Return to Sprinting: Push-Off Load Readiness Testing Before Full Speed
Pain-free jogging says nothing about big toe extension under sprint load. A push-off readiness protocol with research-backed cutoffs before max-velocity work.
Why Your Second Set Is Faster Than Your First: PAP or Sensor Warm-Up Artifact?
Your second set reads faster than your first at the same load. Real potentiation, or a sensor still warming up? Here is how to tell the two apart.
Velocity Loss Thresholds by Goal: How Much % for Strength, Power, and Size
Velocity loss threshold by goal isn't one flat number. Get the exact VL% cutoffs for max strength, power, and hypertrophy, plus load and phase adjustments.
Fixing 2D Perspective Error in Video Barbell Velocity Readings
Camera angle and bar depth drift can throw off video velocity readings by 5-15%. See the geometry behind the error and how to correct your camera setup.
Volleyball Attack Jump Repeatability Test: Measuring Late-Set Jump Decrement
A 12-jump attack repeatability test scores late-set decrement %, not peak reach, to expose which hitters lose lift once rallies pile up. Protocol and norms.
Jerk Dip-and-Drive: Testing Velocity Consistency Rep to Rep
Same load, same lifter, different rep — dip depth shifts and drive velocity drops. The rep-to-rep testing protocol, CV% thresholds, and what to fix first.
Wrestling Throw Power Test: Grading Explosiveness via Loaded Uchikomi Velocity
Grip tests measure strength, not throw speed. A resistance-band uchikomi protocol grades explosive throwing power from the clinch, with norms and math.
Why a Wrist-Worn Sensor Under-Reads Vertical Jump Height
A wrist-mounted jump sensor tracks your arm swing, not your center of mass, and that mismatch quietly shaves centimeters off every jump. Here is the fix.
505 Change of Direction Test: Full Protocol and Norms by Sport
Most 505 test setups add 0.1s of error before the athlete even runs. Exact gate distances, timing rules, and norms tables by sport and level.
Fixing Accelerometer Clipping in High-Impact Plyometrics
Hard drop jump landings can exceed your sensor's g-range, clipping the signal and skewing ground contact time and RSI. Here's how to set the range right.