performance
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.
Carbohydrate Timing and Performance: What Research Actually Says
Pre-, intra-, and post-exercise carbohydrate timing tested against strength, power, and sprint output, plus its link to velocity-based training data.
Sleep Deprivation Effects on Strength and Performance: Research Synthesis
After 24 hours of total sleep loss, Olympic weightlifters lost 3-7kg off snatch and clean-and-jerk totals, with no change in perceived effort.
Sleep Extension Effects on Athletic Performance Research
In Mah's landmark study, Stanford players who extended sleep to 10 hours ran 0.7 seconds faster over 282 feet, plus 9% better free-throw shooting.
Caffeine Performance Enhancement: Meta-Analysis Review
Strength gains, power output, and optimal caffeine dosing drawn from over 300 studies, plus why some athletes respond and others barely notice a thing.
Warm-Up Acute Effects on Performance Research
Different warm-up protocols shift power, velocity, and strength within minutes, not weeks. See the timing windows and PAP evidence behind it.
Breathing Techniques for Performance: Valsalva and Diaphragm
How to apply Valsalva maneuver and diaphragmatic bracing for safer, stronger lifts. Specific protocols for weightlifting, powerlifting, and high-velocity.
Sport-Specific Warm-Up Design: Evidence-Based Protocols
Random warm-ups waste your PAP window. This protocol sequences muscle activation and movement prep with exact timing, then checks readiness with IMU data.
Heat Acclimation and Athletic Performance: Mechanisms, Protocols, and Field Application
Which heat acclimation protocol actually works in-season? This review covers plasma volume expansion, sweat rate adaptation, and cardiovascular drift.
Warm-Up Effects on Athletic Performance: What the Science Says
A structured warm-up boosts sprint speed and jump height through specific mechanisms and timing windows, and here's which protocols move the needle.
Sleep and Athletic Performance: What the Research Actually Quantifies
Sleep restriction cuts sprint speed 3% and strength up to 11%; extending sleep to 10 hours lifts free-throw accuracy 9%. Both directions, compared.
Warm-Up and Performance: What the Research Actually Shows
A PAP-optimized warm-up beat passive rest by 3.6% in CMJ height and 1.8% in sprint speed. Here's the exact protocol structure the research points to.