training load
Velocity Loss Fatigue Monitoring: Research on VL% Accuracy
Research validating intra-set velocity loss as a fatigue signal — what VL% thresholds correlate with metabolically, and where the accuracy breaks down.
Set Volume vs Rep Volume: What Matters More for Hypertrophy?
Counting sets or total reps for muscle growth? A 449-subject meta-analysis found hypertrophy plateaus at 10-20 weekly sets per muscle - here's why.
How to Use the Acute:Chronic Workload Ratio (ACWR) Safely
Most ACWR guidance repeats a sweet spot myth that does not hold up. Here is how to calculate ACWR correctly and add velocity-based internal load.
How to Use Session RPE for Training Load Monitoring
Session RPE converts to ACWR cutoffs: 0.8-1.3 optimal, above 1.5 doubles injury risk, plus a 4-week load table and an RPE-jump decision matrix.
How to Use RPE for Training: A Practitioner's Field Guide
RPE-based load management works when you combine the Borg CR10 scale, session-RPE, and velocity calibration, with zone tables and load formulas.
Session RPE Monitoring Guide: Training Load Quantification for Coaches
Session RPE turns a 1-10 rating into a load number you can manage. Covers the CR-10 scale, AU calculation, ACWR monitoring, and velocity data blind spots.