periodization
Menstrual Cycle Phase and Strength: What Studies Really Show
Do follicular and luteal phases change your max strength or power output? Controlled studies say less than assumed — here is where the data holds up.
Velocity-Based Training for Rowers: Balancing Peak Power and Power-Endurance
Rowers need max power off the catch and endurance to repeat it 200+ times. Force-velocity profiling and velocity-loss thresholds show how to balance both.
How to Design an Off-Season Power Program for Athletes
Off-season volume alone will not build power. Here is the baseline test, strength-foundation phase, strength-power bridge, and power-expression phase.
Daily Undulating Periodization for Powerlifting: Complete Programming Guide
Daily undulating periodization (DUP) for powerlifting. Includes 12-week program templates, intensity zoning, and velocity-based.
Prilepin's Chart Complete Guide: How to Use Load-Volume Tables for Optimal Strength Programming
Not sure how many reps to load at 80% or 90%? Prilepin's chart maps sets and reps to intensity zones, with squat, bench, and deadlift examples included.
Deload Week Protocol with VBT: Auto-Detected Recovery Cycles
Velocity-based deload week protocol using objective fatigue markers. Auto-detected timing, planned deload strategies, comparison with calendar deloads.
In-Season Power Maintenance Program: VBT-Based 12-Week Protocol
Off-season power fades fast once games start. This 12-week VBT program holds it on just 30-50% of off-season volume, with velocity targets and scheduling.
Why Deload Frequency Matters More Than Intensity: A VBT-Driven Research Review
Cutting intensity isn't the lever that matters most for recovery — deload frequency is. Six RCTs re-read through IMU and VBT data confirm it.
Velocity Threshold Cycling Explained: How to Rotate Velocity Zones Across a 12-Week Block
Training the same velocity zone for months stalls progress. Rotate strength, power, and speed thresholds on a 4-week cycle validated with 800Hz IMU data.
How to Program a Deload Week Correctly: IMU-Based Recovery Guide
A poorly timed deload can erase weeks of gains. See the 5 IMU recovery markers that flag it, plus the exact volume and intensity cuts to make.
How to Program a Sprint Strength Block in the Weight Room
Back squat or front squat for sprinters? This 4-6 week block covers the GPP-to-max-strength structure, load selection, and the velocity thresholds.
How to Program Volleyball Jump Training: 800Hz IMU 12-Week Periodization Guide
The spike jump doesn't train like a generic vertical. Follow the 4-stage, 12-week progression with RSI and landing-load checkpoints from 800Hz IMU data.