periodization
How to Program Velocity Zones for VBT Training
Map velocity zones to training goals, assign loads by m/s targets, and build a periodized VBT plan. Evidence-based programming for strength and power athletes.
Conjugate Method for Team Sport Athletes: Adapting Westside for Season Demands
How to adapt the Westside conjugate method for team sport athletes — simultaneous max effort and dynamic effort work, exercise variation, and velocity-based
Daily Undulating Periodization (DUP): The Complete Design Guide
Design DUP programs that rotate strength, power, and hypertrophy stimuli daily. Velocity-based implementation, mesocycle templates, and PoinT GO monitoring.
HRV-Based Training Recovery Guide: Autonomic Monitoring for Strength Athletes
How to use heart rate variability to guide training load decisions. HRV measurement protocols, threshold interpretation, weekly templates, and VBT integration.
Training Residuals for Season Planning: The Complete Guide
Learn how training residuals determine how long fitness qualities persist after you stop training them — and how to sequence your season plan around them.
How to Choose a Training Split: A Data-Driven Decision Framework
Full-body, upper-lower, push-pull-legs, or sports-specific? Choose the right training split based on recovery capacity, session frequency, and neuromuscular
How to Deload Properly: Science-Based Protocol for Strength Athletes
A research-backed step-by-step deload protocol — when to deload, how much to reduce volume vs. intensity, and how to use velocity data to time your return.
Concurrent Training Interference Effect: What the Research Actually Shows
What the research says about the concurrent training interference effect — the AMPK-mTOR hypothesis, how big the effect is, and how to minimize it.
Periodization Models Compared: Linear, Undulating, and Block Designs
Evidence-based comparison of linear, undulating, and block periodization models — effect sizes, athlete populations, and practical selection criteria.
In-Season Training Management: Maintaining Gains Without Compromising Performance
Preserve pre-season strength gains during competition with in-season load templates, minimum effective dose guidelines, and velocity-based readiness protocols.
Off-Season Physical Development Plan: A 16-Week Framework for Athletes
Build your off-season training plan with evidence-based periodization: 16-week framework covering strength, power, speed, and conditioning phases with
Pre-Season Strength Program Design: A Science-Based Blueprint
Build a science-backed pre-season strength program with periodized phases, velocity thresholds, and injury-prevention protocols for athletes.