beginner
How to Coach the Hang Clean for Beginners: A 5-Stage Progression Verified by 800Hz IMU Data
Teaching the hang clean without objective checkpoints means guessing when athletes are ready. This 5-stage system verifies bar velocity at every step.
How to Improve Running Speed for Beginners
A 2019 study found beginners cut 40m sprint time by 5.4% in six weeks of structured drills, no weight room needed. Here's the stride-to-finish 8-week plan.
Greyskull LP: Beginner Program with AMRAP Sets
Stalled on StrongLifts? Greyskull LP's AMRAP last set adds reps you didn't know you had — plug-in rule, reset protocol, and VBT cues included.
How to Train for Your First Pull-Up: Zero to One in 8 Weeks
Stuck at zero pull-ups? An 8-week progression with bodyweight ratios, regression drills, and weekly checkpoints gets you from dead hang to your first rep.
VBT Beginner Guide: Getting Started with Velocity-Based Training
New to velocity-based training? Walk through profiling your 1RM, setting up your device, reading velocity zones, and running your first full session.
How to Set Up VBT Training: Step-by-Step
Skip the trial and error. Choose a device, build a load-velocity profile, assign velocity zones, and run your first VBT session with clear benchmarks.
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 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 Test Jump Performance at Home: DIY Assessment
No force plate needed. Measure vertical, broad, and reactive jump at home with a wall mark, tape, and your phone, then track your progress week to week.