Sports science, distilled.
Summaries and analysis of key research papers in sports science, velocity-based training, and performance measurement.
Why Velocity Feedback Improves Training Output: A VBT Meta-Analysis
Watching your bar speed in real time isn't a gimmick. 18 RCTs link velocity feedback to a +6.8% higher 1RM and +9.2% more power, per 800Hz IMU data.
Why Warm-Up Velocity Predicts Daily Performance: An 800Hz IMU Data Analysis
How warm-up set barbell velocity predicts daily 1RM and power output, analyzed through 800Hz IMU data and the academic literature on readiness assessment.
Why Weighted Jumps Build Power: 800Hz IMU Data on the Science of Optimal Load
Why do weighted jumps outperform unloaded jumps for power? An 800Hz IMU dataset and a 12-week longitudinal study reveal the optimal 10–30% 1RM range.
Foam Rolling Before vs After Workout: A Research-Based Analysis
Foam roll before training and you may lose strength; skip it after and DOMS can worsen. We analyzed 25 RCTs plus IMU data to find the timing that works.
How Many Sets Per Week For Muscle Growth? Per-Muscle Volume Research
Schoenfelds meta-analysis puts optimal weekly volume at 10-20 sets per muscle, with different targets for chest, back, legs, and shoulders.
Sleep and Muscle Growth: 6 Hours vs 8 Hours Research Review
Sleeping 5.5 vs 7 hours changes more than energy levels - Walker's data shows roughly 30% slower muscle growth, driven by hormone and MPS shifts.
Strength Coach vs Bodybuilder Mindset: Why the Two Approaches Are Opposite
One lifter tracks bar velocity; the other chases the pump. See where output-based and stimulus-based training diverge on fatigue, and how to combine both.
Why Grip Strength Matters for Everything: The Hidden Marker of Total Body Strength
A weak grip caps your deadlift, pull-up, and Olympic lift before you feel it anywhere else. Grip strength as a neurological proxy for total-body strength.
Why Your Pre-Workout Stopped Working: Caffeine Tolerance Decoded
Caffeine tolerance, ingredient ceilings, and bad cycling habits are why pre-workout stops working. Research and IMU velocity data confirm the fix.
Why Soreness Doesn't Mean a Good Workout: The Science
Sore doesn't mean it worked, and pain-free doesn't mean failure. DOMS is a poor proxy for muscle growth; these are the markers that track real adaptation.
Why Static Stretching Before Lifting Is Bad: Research Proves It
Static stretching before a lift isn't neutral. Behm's meta-analysis found it cuts strength by 5.5% and power by 1.9%; see the VBT-measured velocity drop.
Why Women Should Lift Heavy Weights: The Science
The science of why women must lift heavy weights for bone density, hormones, strength, and metabolic health, backed by 12-month IMU data.