Intermediate Strength Training: Optimize Your Training Variables
Once the basics are solid, the variables that drive further progress become more nuanced. Evidence-based guidance for the intermediate lifter.
Read (16 min)Pillar
Motion
Evidence-based articles in this category.
Motion · Level 1
Strength Training for Beginners
Evidence-based foundations for building strength. Volume, intensity, frequency, and progression — what the research actually shows for beginners.
Read (20 min)Motion · Level 2
Strength for Runners: 5 Exercises for Running Economy and Durability
Strength training makes you a better runner. The evidence on which exercises actually improve running economy and reduce injury risk.
Read (11 min)Motion · Level 2
Zone 2 Reality Check: The Myth-Buster Checklist
Everyone talks about Zone 2. Most people don't actually train in it. A research-backed checklist to verify your Zone 2 training is what you think it is.
Read (8 min)Motion · Level 4
VO2 Max: Physiological Mechanisms and Research Frontiers
A deep dive into the physiology of VO2 max. What limits it, how it adapts, and what cutting-edge research reveals about its ceiling.
Read (22 min)Motion · Level 4
VO2 Max Training: Advanced Protocols and Periodization
Advanced interval structures, block periodization, and how to sequence VO2 max training within a full program.
Read (16 min)Motion · Level 2
How to Improve Your VO2 Max: The 12-Week Plan
A structured 12-week plan to meaningfully improve your VO2 max. Built on the evidence for training frequency, intensity distribution, and progression.
Read (11 min)