strength
Depth Drop: Building Reactive Strength Through Eccentric Overload
Complete depth drop training guide — reactive strength index targets, box height selection, landing mechanics, progressions toward depth jumps.
Isometric Hold Squat: Breaking Strength Plateaus
Isometric hold squats break sticking-point plateaus via overcoming and yielding protocols. Load prescription, timing, VBT integration, 6-week programming.
Bench Press Velocity Cutoff: How to Set Thresholds That Actually Work
Set bench press velocity cutoffs for strength, power, and hypertrophy. Research-backed thresholds, load-velocity norms, fatigue monitoring.
Off-Season Physical Development Plan: A 16-Week Framework for Athletes
Sequencing your off-season wrong wastes months. This 16-week plan sets strength, power, speed, and conditioning phases with load benchmarks for each block.
Pre-Season Strength Program Design: A Science-Based Blueprint
Skipping a structured build-up invites hamstring strains in week one. This 12-week program layers velocity thresholds and testing to peak safely.
Minimal Effective Dose for Strength: What the Research Actually Says
How few sets actually build strength? This review sets specific volume thresholds from dose-response research, plus protocols and VBT monitoring cues.
Eccentric Training: Science and Application Guide
Complete eccentric training guide: mechanisms of eccentric overload, tempo prescriptions, practical protocols for strength and power, and VBT integration.
Power Training Programming: Guidelines for Athletes
Not sure whether to squat heavy or throw med balls this week? Match exercises to your force-velocity profile, then autoregulate with VBT.
The 8 Best Exercises to Increase Your Vertical Jump
Best exercises vertical jump: the 8 best exercises to increase your vertical jump, backed by sports science. Covers the practical cues coaches use.
Nordic Hamstring Curl: Technique, Benefits, and Progressions
Master the Nordic hamstring curl with our complete guide. Learn proper technique, evidence-based benefits, beginner progressions, and how to program it.
How to Increase Your Jump Height: Science-Based Training Plan
Add inches to your vertical with a 12-week plan combining plyometrics, strength training, and technique fixes backed by sports science research.
Nutrition for Strength Athletes: The Complete Evidence-Based Guide
Calories and protein are the easy part; weight class management and peri-workout timing are where most athletes get it wrong. See concrete numbers.