programming
How to Use Velocity Loss Thresholds in a Power Training Block
Learn how to use velocity loss thresholds to autoregulate volume and intensity in a power training block for peak athletic performance.
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
Velocity Threshold Cycling Explained: How to Rotate Velocity Zones Across a 12-Week Block
How to rotate strength, power, and speed velocity zones within a 12-week block. A step-by-step framework verified with 800Hz IMU data.
How to Program a VBT Microcycle: Optimizing the 7-Day Cycle with an 800Hz IMU
Program a VBT microcycle with an 800Hz IMU. Step-by-step 7-day load distribution, daily velocity tracking, and an autoregulation decision tree.
Force-Velocity Profile Individualization Guide: The Science of Athlete-Specific Power Prescription
Learn how to analyze and prescribe Force-Velocity profiles for individual athletes. Covers F-V imbalance diagnosis, targeted training, and 800Hz IMU protocols.
How to Deload Properly: Half Volume vs Lighter Weights
How to make a deload week effective: volume halving vs intensity reduction vs full rest compared with research data and a step-by-step protocol.
5 Real Reasons Your Squat Isn't Getting Stronger
Squat hasn't moved in months? It's not just "work harder." Five real causes of squat plateaus and how to diagnose and fix yours with objective data.
5x5 vs 3x10: Which Is Better For Strength and Hypertrophy?
5x5 vs 3x10 compared with meta-analysis data on strength and hypertrophy. Learn which fits your goal and how to track progress with objective measurement.
Best Rep Range for Each Muscle Group: Science-Based Guide
The optimal rep range and load for chest, back, legs, shoulders, and arms backed by sports science research and VBT data.. Read the full evidence-based protocol
How to Program for the Natural Lifter: Complete Guide
A science-based programming guide for natural lifters covering optimal volume, frequency, intensity, autoregulation, recovery, and nutrition.
How to Train Your Whole Body With One Dumbbell
Build full-body strength, hypertrophy, and power with a single dumbbell using exercise selection, unilateral work, and progression principles.
Strength vs Hypertrophy Training: What Actually Differs
Strength and hypertrophy training differ in intensity, reps, rest, and tempo. A research-based comparison and 12-week programming examples grounded in...