Speediance Journal
Workout Programming and Structure
Training guides, product insights, and practical ideas for building a smarter strength routine at home.
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Latest Articles
Farmer-Carry Progression: Separate Load, Distance, and Grip Limits
A practical guide to progressing farmer carries one variable at a time: identify whether grip or whole-body posture limited the carry, use a decision table to pick load,...
Core Progression: Increase Challenge Without Losing Control
A practical guide to progressing core exercises: confirm the exercise is truly easy, choose one variable matched to its job, size the step small, and accept or reject...
Barbell-Only Program: Account for the Rack, Bench, and Spotting Setup
How to build a barbell-only program around the rack, safeties, bench and spotter you actually have, with an exercise-by-support table, effort guidance and a worked three-day week.
Leg Training Program: Dose Squats, Hinges, and Unilateral Work
A practical guide to treating leg training as a weekly set budget across four lower-body tasks, with set-counting rules, illustrative two- and three-day weeks, unilateral dosing, and weekly...
Bodybuilding Plan: Prioritize a Muscle Without Rebuilding Every Session
How to bring up one lagging muscle by moving weekly hard sets from other groups, with worked arithmetic, a session spread, ramp-up advice and a four-week review.
