Stories • Playbooks • Threads

Where athletes share what works

Curated posts, expert notes, and community recaps you can act on. Everything links back to programs and live events so you can apply it fast.

Training Deep Dive

Advanced Plyometric Training for Basketball Players

How we progressed from landing mechanics to high-intensity plyos for explosive first steps and vertical gains. Includes volume caps, rest ratios, and filming angles.

  • • Landing shapes → snap-downs → altitude drops → depth jumps
  • • Weekly volume guardrails: 40–60 contacts (court athletes)
  • • Sprint pairings: wicket runs + short approach jumps
  • • Common faults and quick cues per phase

Apply alongside Power & Speed Lab and attend Live Labs for video feedback.

Coach notes

“Keep RPE at 7–8 for most sessions. Chase quality, not fatigue. Landings must stay stiff through ankle, soft through knees.”

Next progression: integrate COD decel drills from Challenge Series.

Nutrition Playbook

Optimal Hydration Strategies for Endurance Athletes

Electrolyte balance, carb intake by body mass, and timing for runs, rides, and tri bricks. Includes sweat-rate calculator and sample fueling tables.

  • • Sweat rate: (pre-post weight + fluids - urine) / hours
  • • Sodium target: 300–700 mg/hr depending on sweat rate
  • • Carbs: 30–60 g/hr (run), 60–90 g/hr (ride), with gut training
  • • Heat plan: pre-cooling, slushies, and shaded intervals

Pair with Focus & Recovery hydration matrix and monitor in monthly challenges.

Downloadables

  • • Sweat-rate calculator (sheet)
  • • Fueling tables by body mass
  • • Sample gut-training week

Share your tweaks in the success thread.

Success Story

From Injury to Olympic Qualification

A 9-month rebuild after a stress fracture: from isometrics to plyos to race readiness. Mentorship, load management, and mindset scripts that kept motivation high.

  • • Phase 1: isometric mid-thigh pulls, deep-water running
  • • Phase 2: return-to-run with cadence caps and soft terrain
  • • Phase 3: reintroduce speed + race rehearsals with longer tapers
  • • Support: weekly NSDR, journaling prompts, accountability pods

Template references Movement & Mobility → Power & Speed Lab plus Replay Vault rehab sessions.

Cross-links

Join Challenge Series for accountability and tag your progress in Running.

Looking for nutrition pairings? Revisit Hydration Playbook for race-day fueling.