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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High-Frequency Split: Dose Two Weekly Exposures Without Doubling Volume
How to train a muscle twice a week by redistributing a fixed weekly set budget, with a hypothetical constant-total week, shared-work and spacing guidance, and a four-week review.
Linear Progression: Define a Successful Session Before Adding Load
Define a repeatable successful session (exercise, setup, reps, effort, technique), then use a pass/repeat/adjust table and worked sequence to add load, and treat missed sessions without assuming a...
Functional Strength Program: Build Around Everyday Tasks
A step-by-step guide to turning everyday tasks into a strength plan: task audit, pattern mapping, a worked three-day layout, load matching, progression, acceptance tests and logging.
Kettlebell Program: Separate Strength Lifts from Ballistic Practice
A practical kettlebell program that splits slow strength lifts from swing practice, with a sample three-day week, separate progression rules, fatigue limits and logging.
Back Training Schedule: Separate Rows, Vertical Pulls, and Hinges
How to allocate rows, vertical pulls and hinges across a week, tracking direct, indirect, grip and lower-back fatigue separately, with a hypothetical schedule and rearrangement cases.
