strength training
How to Build a Velocity Zone Cheat Sheet for Every Lift
Stop guessing your training zones from memory. Collect load-velocity data, derive four personal bands, set velocity-loss caps, update every 4-8 weeks.
How to Velocity-Autoregulate a Powerbuilding Block
Same program, different results day to day? Autoregulate by bar speed: set loads by velocity, cap losses by goal, and gate volume with daily readiness.
Front Squat vs Back Squat: Which Is Better for You?
Front squat or back squat for your goal? 800Hz IMU velocity data and EMG activation settle the debate — no more guessing which to program.
How to Train for Vertical Jump Improvement
Vertical jump stalls when strength, plyometrics, and tracking aren't sequenced. An 18-week guide layers strength work, contrast loading, and IMU jump data.
How to Predict 1RM Without Maxing Out: Submaximal Methods, Velocity-Based Estimation, and...
Skip the grinding max attempt. Predict 1RM with submaximal rep-max equations or velocity-based profiling, then compare accuracy to pick the right one.
How to Use VBT for Powerlifting: Autoregulate Squat, Bench, and Deadlift
Set velocity cutoffs for squat, bench, and deadlift, predict 1RM without maxing out, and use VBT to peak on meet day instead of guessing your taper.
VBT Velocity Zones Explained: Complete Guide to Training Speeds
Five velocity zones separate strength, speed-strength, and power work. See the mean velocity range for each and how to program around them correctly.
How to Track Bar Speed for Strength Training: A Practical Guide
Cheap accelerometer or $1,500 laser? Compare three bar-speed trackers, set up your first VBT zone, and turn velocity readings into load decisions today.
Velocity Based Training for Beginners: The Complete VBT Guide
New to VBT? Here are the velocity zones, load-velocity profile, and week-by-week plan that take a beginner to their first autoregulated training cycle.
How to Measure Barbell Velocity: VBT Setup Guide
A misplaced sensor or the wrong device skews every rep you log. Here is how to set up VBT hardware, and the difference between mean and peak velocity.
How to Use Load-Velocity Profiles for Strength Training
Build your own load-velocity profile, estimate 1RM daily without maxing out, and auto-regulate training load using bar speed instead of guesswork.
How to Use VBT for Squats: Velocity Based Squat Training
Not sure how fast your squat should move? Use target velocity zones and your load-velocity profile to autoregulate every session, with fatigue cutoffs.