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High Performance Hub

Technical articles written by head coaches and exercise physiology researchers. Functional training, Olympic weightlifting, sports nutrition, and biometrics. Zero filler.

30 articles

Optimización de Pacing en Concept2 SkiErg: Frecuencia de Tiro, Ángulo del Torso y Eficiencia Metabólica
Ergometers & Pacing
Concept2 SkiErg Pacing Optimization: Pull Frequency, Torso Angle and Metabolic Efficiency
Biomechanical analysis of the SkiErg. Pull frequency, torso angle, and traction mechanics to maximize metabolic efficiency in WODs.
2026-02-24 15 min read →
Biomecánica de la Subida a la Cuerda (Rope Climb): Técnica J-Hook vs Lock y Ahorro de Fuerza en Antebrazos
Strength & VBT
Rope Climb Biomechanics: J-Hook vs Lock Technique and Forearm Strength Savings
J-Hook vs Lock technique in Rope Climb. Muscle activation analysis and forearm strength savings for high-volume sets.
2026-01-08 15 min read →
Perfil Fuerza-Velocidad en el Snatch (Arrancada): Medición VBT para Detectar Puntos de Estancamiento
Strength & VBT
Snatch Force-Velocity Profile with VBT: Detecting Sticking Points and Load Programming
Force-Velocity Profile in the Snatch using VBT. Detecting sticking points and optimal load programming for the snatch in CrossFit.
2026-03-18 15 min read →
Fisiología del Umbral de Lactato en Shuttle Runs y Carreras de Lanzadera para HYROX y CrossFit
HYROX & Competition
Lactate Threshold Physiology in Shuttle Runs for HYROX and CrossFit
Lactate threshold physiology in Shuttle Runs for HYROX. Pacing strategies, muscle pH management and buffer system adaptations.
2026-06-17 15 min read →
Suplementación con Beta-Alanina: Síntesis de Carnosina Intramuscular y Capacidad de Tamponamiento en WODs Anaeróbicos
Nutrition & Supplements
Beta-Alanine Supplementation: Intramuscular Carnosine Synthesis and pH Buffering in Anaerobic WODs
Beta-Alanine and intramuscular carnosine synthesis. Loading protocols to maximize pH buffering in high-intensity anaerobic WODs.
2026-05-21 15 min read →
Biomecánica del Ascenso en Pegboard: Activación del Dorsal Ancho, Agarre Neutro y Transferencia de Carga
Strength & VBT
Pegboard Climbing Biomechanics: Latissimus Dorsi Activation, Neutral Grip and Load Transfer
Biomechanics of Pegboard climbing. Latissimus dorsi activation, neutral grip positioning and efficient body weight transfer.
2026-01-27 15 min read →
Rogue Echo Bike: Zonas de Potencia en Vatios, Relación Cadencia-Resistencia y Pacing en Entrenamientos Métricos
Ergometers & Pacing
Rogue Echo Bike: Power Zones in Watts, Cadence-Resistance Ratio and Pacing Strategies
Power zones in watts for the Rogue Echo Bike. Cadence-resistance relationship and pacing strategies for CrossFit and HYROX training.
2026-04-29 15 min read →
Técnica Eficiente del Kettlebell Snatch: Fijación Escapular, Trayectoria Parabólica y Rotación de Muñeca
Strength & VBT
Efficient Kettlebell Snatch Technique: Scapular Fixation, Parabolic Trajectory and Wrist Rotation
Kettlebell Snatch technique: scapular fixation, optimal parabolic trajectory and wrist rotation. Guide to maximizing competition efficiency.
2026-07-08 15 min read →
Resíntesis de Glucógeno Muscular Post-WOD: Ventana de Oportunidad, Carbohidratos de Alto Índice Glucémico y Ratio C:P
Nutrition & Supplements
Post-WOD Muscle Glycogen Resynthesis: Opportunity Window, High-GI Carbohydrates and C:P Ratio
Post-WOD glycogen resynthesis window. High glycemic index carbohydrates, glucose:fructose ratio (1:0.8) and optimal nutrient timing.
2026-04-08 15 min read →
Deficit Handstand Push-Up (HSPU Deficitario): Carga Cervical, Rango de Movimiento Promovido y Requisitos de Movilidad
Sports Science
Deficit Handstand Push-Up (HSPU): Cervical Load, Extended Range of Motion and Mobility Requirements
Safety and kinematics analysis of the Deficit HSPU on plates or parallettes. Safe progression of thoracic mobility and cervical load.
2026-02-10 15 min read →
Biomechanical Efficiency in Wall Balls and Thrusters: Breathing Cadence, Hip Extension, and Energy Conservation
Ergometers & Pacing
Biomechanical Efficiency in Wall Balls and Thrusters: Breathing Cadence, Hip Extension, and Energy Conservation
Biomechanical analysis to master high-volume Wall Balls (9kg/6kg) and Thrusters. Respiratory decoupling, explosive hip extensions, and movement economy.
2025-06-24 15 min read →
Nutrition and Glycogen Resynthesis Strategies for Athletes Training Two Sessions Per Day
Nutrition & Supplements
Nutrition and Glycogen Resynthesis Strategies for Athletes Training Two Sessions Per Day
Technical guide to maximizing muscle glycogen resynthesis (1.2g/kg/h), glucose:fructose ratios (1:0.8), and nutrient timing between morning and evening sessions.
2025-07-29 16 min read →
Mastering the HYROX Sled Push: Biomechanics of 125kg/175kg Pushes, Body Angle, and Shoe Traction
HYROX & Racing
Mastering the HYROX Sled Push: Biomechanics of 125kg/175kg Pushes, Body Angle, and Shoe Traction
Kinematic analysis of the 125kg (Women) and 175kg (Men) HYROX Sled Push. 45° push angles, short stride frequencies, and post-running lactate clearing.
2025-03-20 15 min read →
The Science of EMOMs: How to Structure Every Minute on the Minute Workouts for Aerobic Capacity and Power
Sports Science
The Science of EMOMs: How to Structure Every Minute on the Minute Workouts for Aerobic Capacity and Power
Physiological study of EMOM (Every Minute on the Minute) training. Work density, incomplete recovery bioenergetics, and maintaining steady wattage.
2025-05-27 14 min read →
Handstand Push-Up (HSPU) Biomechanics: Scapular Alignment, Head-Hand Tripod, and Impingement Prevention
Strength & VBT
Handstand Push-Up (HSPU) Biomechanics: Scapular Alignment, Head-Hand Tripod, and Impingement Prevention
Biomechanical breakdown of Strict and Kipping HSPUs. 45° elbow tucks, serratus anterior activation, and cervical alignment to protect the glenohumeral joint.
2025-11-18 13 min read →
Anhydrous Caffeine in High-Intensity Sports: Optimal Dosing (3-6mg/kg), CYP1A2 Genotype, and Pre-WOD Timing
Nutrition & Supplements
Anhydrous Caffeine in High-Intensity Sports: Optimal Dosing (3-6mg/kg), CYP1A2 Genotype, and Pre-WOD Timing
Scientific review of anhydrous caffeine. Adenosine A1/A2A receptor antagonism, fast (AA) vs. slow (AC/CC) metabolizer genetics, and central fatigue attenuation.
2025-09-23 14 min read →
Designing and Equipping a Professional Functional Fitness Home Gym: Technical Buyer's Guide
Equipment & Home Gym
Designing and Equipping a Professional Functional Fitness Home Gym: Technical Buyer's Guide
Technical breakdown of high-density rubber flooring (15-20mm), self-standing rigs, density-graded plyo boxes, and vulcanized rubber hex dumbbells.
2025-10-08 15 min read →
Double Unders Biomechanics: Grip Mechanics, Wrist Frequency, and Movement Economy in Jump Ropes
Ergometers & Pacing
Double Unders Biomechanics: Grip Mechanics, Wrist Frequency, and Movement Economy in Jump Ropes
Kinematic analysis of Double Unders. 2.5mm vs 3mm coated steel cables, high-speed ball bearings, tangential speed physics, and shoulder relaxation techniques.
2025-07-09 13 min read →
The ACWR Ratio (0.8-1.3): The Science-Backed Formula to Prevent Injuries in CrossFit & Functional Fitness
Sports Science
The ACWR Ratio (0.8-1.3): The Science-Backed Formula to Prevent Injuries in CrossFit & Functional Fitness
Scientific literature review on post-workout cold therapy. Blunting of p70S6K and mTORC1 signaling after strength sessions vs. strategic use in multi-day events.
2025-10-29 14 min read →
Daily Undulating Periodization (DUP) Applied to High-Performance CrossFit and Functional Training
Sports Science
Daily Undulating Periodization (DUP) Applied to High-Performance CrossFit and Functional Training
Methodological guide to Daily Undulating Periodization. Alternating Hypertrophy (70-75%), Max Strength (85-90%), and Power/Speed (50-60%) days without CNS burnout.
2025-12-09 15 min read →
How to Optimize Stroke Rate (s/m) and Power W/kg on Rowing Ergometers for High-Intensity WODs
Ergometers & Pacing
How to Optimize Stroke Rate (s/m) and Power W/kg on Rowing Ergometers for High-Intensity WODs
Complete technical guide to mastering stroke rate (24-32 s/m), Drag Factor (125-135), and maximizing watts per kilo on rowing ergs during long WODs.
2025-08-12 16 min read →
Ecdysterone Cycles, Beta-Alanine, and Creatine Gummies in High-Intensity Training: What Science Really Says
Nutrition & Supplements
Ecdysterone Cycles, Beta-Alanine, and Creatine Gummies in High-Intensity Training: What Science Really Says
In-depth scientific review of Ecdysterone (20-Hydroxyecdysone), Beta-Alanine buffering (3.2g/day), and Creatine gummy bioavailability in elite athletes.
2025-09-02 14 min read →
HYROX Sled Pull Mechanics: Rope Technique, Pull Angle, Friction Dynamics, and Footwear Selection
HYROX & Racing
HYROX Sled Pull Mechanics: Rope Technique, Pull Angle, Friction Dynamics, and Footwear Selection
Biomechanical breakdown of 103kg & 153kg HYROX Sled Pull. Turf friction coefficients, 30-40° optimal rope angle, and footwear selection.
2025-03-04 14 min read →
Velocity-Based Training (VBT) in Functional Weightlifting: Why the Traditional 1RM is Dead
Strength & VBT
Velocity-Based Training (VBT) in Functional Weightlifting: Why the Traditional 1RM is Dead
Complete guide to Velocity-Based Training (VBT) for Snatch, Clean & Jerk, and Front Squat. m/s velocity zones, velocity loss thresholds, and linear encoders.
2025-04-22 12 min read →
The Biochemistry of the 10-Second Rest: Phosphocreatine Resynthesis in Tabata Intervals
Sports Science
The Biochemistry of the 10-Second Rest: Phosphocreatine Resynthesis in Tabata Intervals
Deep biochemical analysis of phosphocreatine (PCr) resynthesis during Tabata's 10-second rest. Hyperventilation strategies and VO2 max dynamics.
2025-05-07 13 min read →
Ring Muscle-Up Biomechanics: Mastering the False Grip and Transition Seamlessly
Strength & VBT
Ring Muscle-Up Biomechanics: Mastering the False Grip and Transition Seamlessly
Kinematic analysis of the Ring Muscle-Up. How False Grip eliminates 15cm of pull distance in transition, with a risk-free 8-week progression.
2025-01-14 12 min read →
Intra-WOD Osmolality & Hydration: The Science of the Sodium-Potassium Ratio in Long Endurance Workouts
Nutrition & Supplements
Intra-WOD Osmolality & Hydration: The Science of the Sodium-Potassium Ratio in Long Endurance Workouts
Technical guide to plasma osmolality (275-295 mOsm/L), sodium-to-potassium ratios, and preventing hyponatremia during 60+ min WODs.
2025-02-03 11 min read →
Olympic Barbells (190,000 PSI) & Bumper Plates Technical Buyer's Guide for Home Gyms
Equipment & Home Gym
Olympic Barbells (190,000 PSI) & Bumper Plates Technical Buyer's Guide for Home Gyms
Technical analysis of Tensile Strength (PSI), Shore A durometer ratings for bumper plates, and needle bearings vs bronze bushings for CrossFit home gyms.
2025-02-18 12 min read →
The ACWR Ratio (0.8-1.3): The Science-Backed Formula to Prevent Injuries in CrossFit & Functional Fitness
Sports Science
The ACWR Ratio (0.8-1.3): The Science-Backed Formula to Prevent Injuries in CrossFit & Functional Fitness
Learn how to calculate the Acute:Chronic Workload Ratio using the EWMA model and protect your body from overtraining injuries.
2025-06-10 13 min read →
Morning HRV & rMSSD: The Biological Signal That Should Autoregulate Your Daily WOD
Sports Science
Morning HRV & rMSSD: The Biological Signal That Should Autoregulate Your Daily WOD
How to use Heart Rate Variability (HRV) and rMSSD metrics to make data-driven daily intensity decisions for optimal recovery and performance.
2025-04-03 13 min read →
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