# Blog

• ### Percent-Based to Velocity-Based Converter 2.0 [Excel Workbook + Video Tutorial]

“Nothing Is More Practical Than A Good Theory” – In the following video I am explaining how to use Excel converter to convert percent-based programs to velocity-based programs based on lifters load-velocity profile for a given movement.

• ### How to Track 1RM Without Actually Testing It

Introduction – There are two main methods for estimating 1RM of an exercise: (1) to build up to true 1RM lift and (2) to estimate 1RM from reps-to-(technical)-failure  with sub-max weight using various formulas and tables.

• ### Using Absolute vs. Relative Velocity Zones [Random Thoughts on GPS]

Using Absolute vs. Relative Velocity Zones Suppose you are coaching two distance runners, one with MAS (Maximum Aerobic Speed) of 18km/h and one with MAS of 21 km/h. The former is definitely more aerobically fit and would crush the latter in most middle to long distances (taking into account that threshold is proportional to MAS)....

• ### Optimizing Groups for Small Sided Games (SSGs)

In the following video I will show you how to: a) Calculate normal scores for any test/statistic (percentiles & z-scores) and the difference between them; b) Calculate composite scores using weighting factors and normal scores; c) Use one great Excel tool – SOLVER to provide optimized solution for groups;

• ### Individual Qualities vs Positional Demands

Individual Qualities vs Positional Demands One frequent question I get from coaches and try to resolve myself is whether the conditioning should be based on individual characteristics (MAS, YOYO, VMAX, etc) OR based on position demands? Regarding the position demands: how do we quantify them and what is the worthwhile difference (SWC) between positions that warrants different training prescription?...

• ### Naming the HIT Drills

Naming the HIT Drills I love the idea of naming certain drills/workouts (like Crossfit does using female names) because it is easier for the athlete to ‘personalize’ them and remember them. So, instead of saying we are going to do 30:30 intervals at 100:70% MAS, it might be easier to say “Boys, get ready for Bloody Mary”. In the...

• ### Analyzing Time-Series of Individual Data [Part2]: Using Harmful/Trivial/Beneficial Chances

Just a quick update – after a comment by John Fitzpatrick (@JFitz138) on the use of Will Hopkins’s approach of calculating chances I decided to give it a shot. For a Typical Error (used together with SWC to calculate chances) I used SD of the Rolling Average.

• ### Analyzing Time-Series of Individual Data

If you haven’t been living in a cave for the last couple of years, you definitely noticed an increase in data collection, data mining and visualization. HRV tracking, jump output tracking, estimating 1RMs from velocity-load data, game statistics, performance analysis, various testing statistics, body weight, Run Keeper, Run Tracker, and all that quantified-self movement.

• ### Some Great Findings and Ideas From Velocity-Based Strength Training

Some great findings and ideas from velocity-based strength training – I have been thinking more and more about velocity-based lifting recently as a method of prescribing load and volume for an individual. I have wrote couple of blog posts and article on this topic that you might want to read first: