beginner
How to Coach the Hang Clean for Beginners: A 5-Stage Progression Verified by 800Hz IMU Data
Teach beginners the hang clean safely and effectively with this 5-stage progression. Verify each stage with 800Hz IMU bar velocity and power data.
How to Improve Running Speed for Beginners
A science-backed beginner guide to running faster: stride mechanics, acceleration drills, strength training, and pacing protocols with real benchmarks.
Greyskull LP: Beginner Program with AMRAP Sets
Master Greyskull LP's AMRAP last-set strategy: plug-ins, reset rules, and VBT monitoring to extend beginner linear progress beyond StrongLifts limits.
How to Train for Your First Pull-Up: Zero to One in 8 Weeks
Evidence-based 8-week progression from zero pull-ups to your first complete pull-up. Bodyweight ratios, regression exercises, and weekly checkpoints.
VBT Beginner Guide: Getting Started with Velocity-Based Training
New to velocity-based training? Covers the science, velocity zones, how to profile your 1RM, device setup, and running your first VBT session from scratch.
How to Set Up VBT Training: Step-by-Step
Set up velocity-based training from scratch: choose your device, build a load-velocity profile, assign velocity zones, and run your first VBT session correctly.
Plyometric Training for Beginners: A Safe, Progressive Guide to Explosive Power
Start plyometric training safely with this beginner guide. Covers prerequisites, 10 beginner exercises, a 6-week program, and progress tracking methods.
How to Measure Your Vertical Jump at Home: 3 Reliable Methods
3 reliable methods to measure vertical jump at home: wall-chalk, smartphone video, and IMU sensor. Accuracy, setup, and tips to eliminate common errors.
How to Test Jump Performance at Home: DIY Assessment
Test vertical jump, broad jump, and reactive jump at home with minimal equipment. Exact protocols, measurement methods, and tracking systems for each jump type.