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New Apple watch extension

If you train long enough, most “new” exercises eventually feel like remixes of things you’ve already done. Dumbbell pullovers are the rare exception. They look

Most training plans are written like weather forecasts made a month in advance: they look clean on paper and then reality shows up with its

If strength is your engine size, VO₂ max is the size of your fuel pump. You can bolt on all the power you want in

Overspeed training has a certain mystique. The first time an athlete clips into a towing system or an assisted treadmill and suddenly finds themselves running

You step on the mound, take a breath, and let one rip. The gun flashes a number that’s… fine. Not bad. But not the number

You walk into a powerlifting meet and immediately notice two worlds colliding. One side has lifters in singlets, belts, and sleeves—raw powerlifting warriors grinding out

You unrack a heavy squat that should be routine. On paper it’s 85%—nothing heroic—but today it feels like a house. You grind out three ugly reps, stare

You rush into the gym, maybe do 30 seconds of light jogging, and jump straight into your main lift. Sound familiar? Most people treat warm up

You’ve probably been there. You’re scrolling through your phone between sets, and you see a post from someone saying they did 25 sets for chest

You already know the basics: lift heavy things, eat protein, sleep well. But knowing what to do and actually doing it with the right system in place

Here’s what most athletes get wrong about speed training: they think it’s just about running faster or jumping higher. They show up to the track, do

You’ve probably heard it a thousand times: “Lift heavy, eat protein, grow muscle.” But here’s what most coaches never mention—the actual biological mechanisms that make

Here’s the disconnect most coaches don’t talk about: the difference between doing a strength exercise and doing a strength exercise well. You can watch two athletes

If you coach long enough, you eventually hit that moment: two athletes on the same program, same percentages, same cues… and completely different bar velocities.

If you’ve ever watched an athlete grind through a set that was supposed to be “explosive,” you know the frustration. The program said 80% of

The strength and conditioning landscape has shifted fundamentally in the last decade. If you’re still relying on percentage-based calculations and guesswork to determine your training

If you’ve spent any time in the weight room lately, you’ve probably noticed coaches staring at screens between sets, tracking numbers that go way beyond

Velocity Based Training (VBT), also known as velocity training or training velocity, represents a paradigm shift from traditional percentage-based strength training methods. This approach offers

The vertical jump is a key indicator of how high you can elevate your center of mass from a standing position. It is a crucial

Searching for the ultimate training partner that lives on your wrist? You’re not alone. Forget generic advice; let’s cut straight to what truly matters in

You’ve been grinding in the gym for weeks, maybe months, religiously showing up and putting in the work. You pick things up and you put

Let’s set the scene: You’re halfway through a set of dumbbell bicep curls, sweat beading on your brow, and you’re laser-focused on form. But here’s

Heart rate-that steady rhythm keeping us alive moment by moment-offers a fascinating window into our overall health. When you place your fingers on your wrist

Athlete Management Systems (AMS) have revolutionized how coaches, trainers, and sports organizations monitor and optimize athletic performance through comprehensive data collection and analysis. These systems

Let’s shatter the myth: the “cardio vs. weights” debate isn’t about choosing one over the other. It’s about orchestrating them like a maestro. Your workout order isn’t

To determine sports power measurement experts rely on the combination of high and fast jumps. Both athletes and coaches should understand the methods to test

Picture this: You’re on the final stretch of a road race. The wind is whipping against your face, your legs are screaming in fatigue, and

Two leading devices in the wearable fitness sector are the Garmin and the Apple Watch. These fitness trackers have unique characteristics to match the needs

The deadlift is a cornerstone of strength training, celebrated for its ability to build power, strength, and athletic performance. While conventional and Romanian deadlifts often

When it comes to improving athletic performance and overall physical health, muscle pliability often takes a backseat to strength, flexibility, and endurance. However, muscle pliability

The Deadlift and Romanian Deadlift (RDL) are two fundamental exercises in strength training, often considered staples for developing the posterior chain, enhancing athletic performance, and

Strength training is a cornerstone of physical fitness, and squats are widely considered the king of lower-body exercises. But for many athletes, the traditional barbell

In the ever-evolving world of fitness and resistance training, athletes and coaches are constantly seeking ways to optimize performance, manage fatigue, and achieve measurable results.

Injuries are a reality every athlete dreads, as they not only halt physical progress but also challenge mental resilience. The journey to recovery often feels

When it comes to improving athletic performance, drop jumps are a staple exercise in the world of plyometrics. They are designed to enhance explosive power,

Reaction time plays a pivotal role in countless activities, from sports performance to everyday decision-making. Whether you’re a sprinter reacting to a starting gun, an

When we hear the term PR in fitness circles, it can ignite a mix of emotions—excitement, determination, and even frustration. But what exactly is a

Jumping is one of the most fundamental movements in sports, and measuring jump height has become a key indicator of athletic performance. From recreational athletes

The Countermovement Jump (CMJ) is a cornerstone of sports science and athletic training, offering insights into explosive power, neuromuscular efficiency, and fatigue management. It’s more

In the world of sports and performance training, understanding and managing fatigue is critical for achieving peak results. One of the most insightful metrics in

The countermovement jump (CMJ) is one of the most commonly used tests in sports science and athletic training to measure athlete’s performance and fatigue. From

Mastering the ability to understand how to jump higher is a vital skill across a wide range of sports, from volleyball and basketball to track

Maximizing results in strength training requires more than just lifting heavy weights; it’s about understanding the specific mechanics of concentric vs eccentric contraction. These two

How Do I Improve My Vertical Jump? This is one of the most common and sought-after questions among athletes across various sports. Whether you play

In performance training, understanding the relationship between force, velocity, and power is key to maximizing athletic potential. These relationships are often represented through the force-velocity

Understanding your One Rep Max (1RM) is crucial for effective strength training. Whether you’re a beginner looking to measure progress or an experienced lifter wanting

In the world of sports and fitness, plyometric training stands out as a powerful method for developing explosive strength, enhancing athleticism, and achieving a higher

Strength and power are essential components of athletic performance, and cluster sets have emerged as an effective strategy to enhance both. Unlike traditional set structures,

As AI and personal technology advance, Apple Intelligence is redefining seamless device interaction, enhancing user experience in transformative ways. Integrated across the iPhone 14, iPhone

In the world of strength and power training, peak velocity performance stands as a critical metric, representing the maximum velocity achieved during a movement or

The Shanghai Open 2024 is shaping up to be one of the most exciting tournaments of the year, with top players like Novak Djokovic, Carlos

The fitness app and training app landscape is constantly being updated. With Spleeft, we can measure bar velocity and jump height for athletes directly from

In strength training, understanding your 1RM (One Rep Max) is a game changer. Your 1RM max is the heaviest weight you can lift for just

When it comes to building strength, one of the most debated topics among fitness professionals is whether fast reps or slow reps yield better results.

Strength training has always been a cornerstone of physical fitness, with methods evolving over the decades to better meet the needs of athletes and fitness

Training for the Paris Olympic 2024 is no easy task. Olympic athletes must optimize every aspect of their preparation to perform at their best when

Introduction to Circuit Training Workouts Circuit training combines cardiovascular fitness and strength training into a single, efficient workout. The essence of circuit training involves performing

Best Apple Watch Fitness Apps The world of fitness technology is constantly evolving, providing us with more innovative ways to track our health and workouts.

The Apple Watch already measures the missing data to be the most complete device on the market in all areas. It is important that you

Discover how our small project’s journey to create the first Apple Watch app to measure barbell velocity and jump height has been. It’s been two

In previous publications, we’ve mentioned that the daily condition of the athlete varies depending on a multitude of factors. Your resistance training is one of