strength training
How to Build a Velocity Zone Cheat Sheet for Every Lift
Build a velocity zone cheat sheet tailored to your lifts. Collect load-velocity data, derive personal zones, set velocity-loss caps, and use it daily.
How to Velocity-Autoregulate a Powerbuilding Block
Learn velocity autoregulation powerbuilding: set loads by bar speed, cap velocity loss for strength vs hypertrophy, use daily readiness, avoid junk fatigue.
Front Squat vs Back Squat: Which Is Better for You?
Front squat or back squat? An evidence-based comparison using 800Hz IMU velocity data, EMG activation, and goal-specific selection criteria for every lifter.
How to Train for Vertical Jump Improvement
Evidence-based vertical jump training guide: strength foundations, plyometric progression, contrast loading, and jump height tracking with IMU sensors.
How to Predict 1RM Without Maxing Out: Submaximal Methods, Velocity-Based Estimation, and...
Learn how to predict your one-rep max without maxing out using submaximal equations and velocity-based load-velocity profiling.
How to Use VBT for Powerlifting: Autoregulate Squat, Bench, and Deadlift
Learn how to use velocity-based training for powerlifting. Autoregulate squat, bench press, and deadlift loads, predict 1RM, and peak for competition with VBT.
VBT Velocity Zones Explained: Complete Guide to Training Speeds
Understand the 5 VBT velocity zones from strength to speed. Learn which mean velocities target each quality and how to program velocity-based training...
How to Track Bar Speed for Strength Training: A Practical Guide
Learn how to track barbell velocity and use VBT zones to autoregulate your strength training. Covers devices, setup, and exact protocols for all levels.
Velocity Based Training for Beginners: The Complete VBT Guide
New to velocity based training? Understand VBT principles, velocity zones, load-velocity profiles, and how to start programming with bar speed data in 4 weeks.
How to Measure Barbell Velocity: VBT Setup Guide
Complete guide to measuring barbell velocity for velocity-based training. Learn device options, placement, mean vs.
How to Use Load-Velocity Profiles for Strength Training
Master load-velocity profiling for strength training. Learn how to build an LV profile, estimate 1RM daily, and auto-regulate training load using bar...
How to Use VBT for Squats: Velocity Based Squat Training
Apply velocity-based training to your squat with target velocities, load-velocity profiles, autoregulation rules, and fatigue cutoffs backed by research.