VBT
Deadlift Velocity Zones Explained: A Science-Based Framework Using 800Hz IMU Data
A complete framework for deadlift velocity zones built on 800Hz IMU data. Learn the five zones, MVT differences vs squat, and how to program VBT for deadlifts.
How to Add 50 Pounds to Your Deadlift Fast: VBT-Based Protocol
Add 50 lbs to your deadlift in 8-12 weeks using velocity-based training, technique fixes, accessory work, and recovery strategies backed by IMU data.
How to Recover From a Bad Night of Sleep: A Science-Based Training Protocol
Should you train after a bad night's sleep? Use objective markers like CMJ height and bar velocity to make smart decisions and accelerate recovery.
Why Form Breaks Down on Heavy Sets: 5 Reasons and a VBT Fix
Form breaks on heavy sets due to neural fatigue, IAP loss, and a VBT velocity-loss threshold.
How to Break a Bench Press Plateau: An 8-Week +10 kg Plan
Diagnose your bench press sticking point, pick targeted accessories, and use VBT to add 10 kg to your bench in 8 weeks.
Best Rep Range for Each Muscle Group: Science-Based Guide
The optimal rep range and load for chest, back, legs, shoulders, and arms backed by sports science research and VBT data.. Read the full evidence-based protocol
How to Program for the Natural Lifter: Complete Guide
A science-based programming guide for natural lifters covering optimal volume, frequency, intensity, autoregulation, recovery, and nutrition.
Trap Bar vs Conventional Deadlift: Which Is Better?
Compare trap bar and conventional deadlift biomechanics, muscle activation, power output, and injury risk to choose the best variant for your goals.
How to Interpret Velocity-Load Curve: Diagnose Strength and Power Deficits
Learn to read velocity-load curve slope and intercept from PoinT GO data to diagnose whether an athlete needs more strength, speed, or power training.
How to Manage In-Season Strength: Maintenance Without Performance Drop
Evidence-based protocol for maintaining strength and power during the competitive season with minimal training volume — including VBT monitoring strategies.
How to Set Auto-Regulated Training Caps: Pushing Limits Safely
Learn exactly how to set auto-regulated training caps using velocity loss thresholds and RPE to maximize stimulus while preventing overtraining and injury.
Ascending vs Descending Pyramid Sets: Which Is More Effective?
Ascending and descending pyramid sets compared by hypertrophy, strength, and power goals—with velocity-based autoregulation protocols and programming examples.