strength
Prilepin's Chart Complete Guide: How to Use Load-Volume Tables for Optimal Strength Programming
Learn how to apply Prilepin's chart to optimize training volume at every intensity. Includes practical examples for squat, bench, and deadlift programming.
How to Coach Beginners on the Deadlift: From Setup to 1RM
A step-by-step guide for coaches on teaching beginners the deadlift safely, including 7-step setup, breathing, bar path, and an 8-week progression with VBT.
Deadlift Form Perfect Setup: 7 Steps to Save Your Back
90% of deadlift back injuries are decided in the setup. A 7-step setup protocol from foot position to bar path, validated by IMU sensor data and...
Strength Coach vs Bodybuilder Mindset: Why the Two Approaches Are Opposite
Strength coaches and bodybuilders see training through opposite lenses. Output vs stimulus, measurement vs pump. A data-driven look at both mindsets.
Why Static Stretching Before Lifting Is Bad: Research Proves It
Behm's meta-analysis shows static stretching cuts strength by 5.5% and power by 1.9%. See VBT-measured barbell velocity drops and a dynamic warm-up alternative.
Why Women Should Lift Heavy Weights: The Science
The science of why women must lift heavy weights for bone density, hormones, strength, and metabolic health, backed by 12-month IMU 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
From Zero to 10 Pull-Ups: A Proven 12-Week Program
Can't do a single pull-up? This 12-week program takes you to 10 reps with weekly exercises, sets, and progression criteria, plus the mistakes that stall...
How Much Cardio While Lifting: An Evidence-Based Concurrent Training Guide
Cardio dose, timing, and modality for lifters who want to keep gaining strength and muscle, backed by interference-effect research and IMU data.
How to Periodize from Strength to Power: 4-Week Pre-Season Strategy
Step-by-step 4-week periodization model for transitioning off-season strength into pre-season power, with velocity zones, exercise selection, and objective
Sleep Deprivation Effects on Strength and Performance: Research Synthesis
Research synthesis on how 4-6 hours of sleep impairs strength, power output, reaction time, and hormones—and how to detect it with velocity data.