powerlifting
Daily Undulating Periodization for Powerlifting: Complete Programming Guide
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 proper thoracic arch shortens ROM by 12-18% and adds 5-8% to your bench 1RM. Here's the scapular retraction mechanics and IMU bar-speed data behind it.
How to Break a Bench Press Plateau: An 8-Week +10 kg Plan
Bench press plateau: 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
Sheiko #29 and #17 look similar but differ in weekly volume and intensity. See both structures and how to autoregulate with bar velocity instead of RPE.
Cambered Bar Squat: Deep ROM Overload Training
The cambered bar drops your center of gravity below the bar path, spiking posterior-chain demand at the bottom. Technique, loading, and VBT cues inside.
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.
Strength Deficit Diagnosis and Correction: Find and Fix Weak Points
A stalled squat, bench, or deadlift usually traces to one sticking point. This guide diagnoses which one and pairs it with the fix that works.
How to Compete in Your First Powerlifting Meet: Complete Guide
Federation choice, attempt selection, weigh-in timing, and warm-up protocol — a beginner guide covering an 8-to-12-week prep block for your first meet.
Sumo Deadlift Setup Guide: How It Differs from Conventional
Not every lifter suits sumo. This guide gives the body-type fit test, foot-angle protocol, back-angle comparison, and velocity targets to set up right.
Candito 6-Week Strength Program: Intermediate Optimization
Jonnie Candito's 6-week periodized strength program. Phase breakdown, exercise selection, modifications, and VBT integration.
Juggernaut Method: Undulating Volume Programming
Base, max effort, or speed week — percentages alone don't explain the Juggernaut wave. This breakdown covers the wave logic and adding VBT feedback.
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.