powerlifting
Daily Undulating Periodization for Powerlifting: Complete Programming Guide
Complete guide to daily undulating periodization (DUP) for powerlifting. Includes 12-week program templates, intensity zoning, and velocity-based
Why the Bench Press Arch Helps: ROM Reduction, Scapular Stability, and Power Transfer Biomechanics
A thoracic arch shortens ROM by 12-18% and adds 5-8% to 1RM. The biomechanics of scapular retraction and IMU bar-speed evidence for the arch.
How to Break a Bench Press Plateau: An 8-Week +10 kg Plan
Diagnose your bench press sticking point, pick targeted accessories, and use VBT to add 10 kg to your bench in 8 weeks.
Sheiko #29 and #17: Russian Powerlifting Beginner-Intermediate Complete Analysis
Boris Sheiko #29 and #17 beginner-intermediate program structure, weekly volume, intensity distribution, and velocity-based autoregulation guide.
Cambered Bar Squat: Deep ROM Overload Training
How the cambered bar's lowered center of gravity increases posterior chain demand at the bottom of the squat. Technique, loading, and VBT integration.
Bands and Chains Accommodating Resistance: 30% Power Boost Science
How bands and chains optimize the strength curve and boost power output by up to 30%. Setup ratios, velocity zones, and programming templates for squat and
Strength Deficit Diagnosis and Correction: Find and Fix Weak Points
Systematic guide to diagnosing sticking points in squat, bench, and deadlift and selecting targeted accessory work to correct each deficit.
How to Compete in Your First Powerlifting Meet: Complete Guide
Complete beginner guide to your first powerlifting competition: federation selection, attempt selection strategy, weigh-in, warm-up timing, and competition
Sumo Deadlift Setup Guide: How It Differs from Conventional
Master the sumo deadlift setup with this body-type suitability guide, foot angle protocol, back angle comparison, and velocity targets for powerlifters.
Candito 6-Week Strength Program: Intermediate Optimization
Complete guide to Jonnie Candito's 6-week periodized strength program. Phase breakdown, exercise selection, modifications, and VBT integration for
Juggernaut Method: Undulating Volume Programming
Complete guide to Chad Wesley Smith's Juggernaut Method: wave structure, percentage schemes, accumulation-intensification logic, and VBT integration.
Deficit Deadlift: Extended ROM for Weak Point Training
How the deficit deadlift solves floor-pull weakness: extended range of motion mechanics, setup cues, load prescriptions, and VBT monitoring for powerlifters