Speediance Journal

Training Principles and Methodologies

Training guides, product insights, and practical ideas for building a smarter strength routine at home.

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Progressively larger weight plate pairs beside a racked barbell for wave loading

Wave Loading: How Oscillating Intensity Within a Workout Primes the Nervous System

Wave loading organizes workout intensity into repeating up-and-down cycles to help lifters build toward heavier work with more focus and less randomness. The article explains how it compares to other patterns and when it suits experienced lifters most.Oct 14, 202610 min read

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Woman resting on a bench between moderate-effort strength training sets

What Is the Repeated Effort Method and How Does It Differ From Max Effort Training?

Explains the repeated effort method and how it differs from max effort training, covering loading ranges, fatigue, and programming roles. Offers practical guidance on choosing the right method...Oct 14, 20269 min read

Woman assessing readiness before a strength training session in a garage gym

Autoregulation in Strength Training: How to Adjust Intensity Based on Daily Readiness

Autoregulation lets lifters adjust load, reps, or sets based on daily readiness factors like sleep, stress, and soreness. It keeps the program structure while scaling the session to...Oct 14, 202610 min read

Athlete standing tall with a kettlebell after a two-handed hip hinge

Kettlebell Swing Hinge Patterns: Why Lumbar Flexion Reduces Power, Endurance, and Training Quality

Explains why lumbar flexion in kettlebell swings lowers power and endurance, and how to preserve a clean hip hinge. Includes practical checks, a three-set home test, goal-based programming,...Oct 14, 202612 min read

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