Velocity Based Training Explained: The Science That Makes Athletes Stronger & More Explosive

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Velocity based training (VBT) replaces guesswork-heavy percentages with real-time bar speed data, letting the load-velocity relationship tell you exactly how hard to train on any given day. In this complete guide, strength coach Brandon Smitley of THIRST Gym breaks down autoregulation, velocity loss thresholds, and rate of force development—and shows how athletes, powerlifters, and everyday lifters can use VBT to train smarter and get genuinely stronger.

Off-Set KB Front Rack Carry With Waiter Carry

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The offset kettlebell front rack carry with waiter carry is a full-body loaded carry that builds abdominal strength, shoulder stability, and hip health all at once. In this complete guide, strength coach Brandon Smitley of THIRST Gym breaks down the biomechanics, coaching cues, and programming for using this offset kettlebell carry as a finisher, conditioning tool, or warm-up. Learn how to load, position, and program it for wrestlers, powerlifters, combat athletes, and everyday lifters alike.

Seated Vertical Jump

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The seated vertical jump is a simple, equipment-light plyometric exercise that builds explosive power and rate of force development by teaching athletes to produce force from a dead stop. In this guide, Brandon Smitley of THIRST Gym breaks down proper box height, jump stance, landing mechanics, and programming so you can jump higher and get off the ground faster. It’s the perfect power drill whether you’re in a fully equipped facility or training at home with just a chair.

Single Leg Lateral Box Jump

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The single leg lateral box jump is one of the best drills for building frontal plane power, single-leg explosiveness, and the hip stability that protects your knees during cutting and change of direction. In this guide, Brandon Smitley of THIRST Gym breaks down how to perform the exercise in both lateral and medial directions, how to program it for in-season athletes, and why it’s a powerful tool for wrestlers and combat sport athletes. Learn the coaching cues, landing mechanics, and progressions that make this single-leg plyometric drill so effective.

Single Leg Lateral Box Jump To Bilateral Landing

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The single-leg lateral box jump to bilateral landing is an advanced plyometric that builds single-leg power, lateral change-of-direction ability, and hip stability in one efficient drill. Learn how to set it up, train both the lateral and medial variations, and program it correctly to expose and correct left-to-right asymmetries. Brandon Smitley of THIRST Gym in Terre Haute, Indiana breaks down the biomechanics, coaching cues, and sets-and-reps for this frontal-plane power exercise.

Hip Turn To Sprint and Back

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Master the hip turn to sprint and back, an advanced reactive change of direction drill that combines the hip turn, linear sprint mechanics, and a return redirect into one explosive sequence. Learn the proper athletic stance, coaching cues, common mistakes, and exact set and rep programming to build change of direction speed for combat sports, field, and court athletes. A complete coaching breakdown of one of the most transferable speed and agility drills you can run.

Progressive Overload Myths: The Evidence-Based Truth Coaches Need to Know

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Progressive overload is more than adding weight to the bar. This guide breaks down seven common progressive overload myths and reveals the six real overload variables — load, volume, density, range of motion, exercise variation, and technique — that drive strength, hypertrophy, conditioning, and mobility progress. Learn how to program progressive overload correctly for beginners, intermediates, advanced lifters, and aging athletes with evidence-based coaching from THIRST Gym.

Supine Band Straight Arm Lat Pullover

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The supine band straight-arm lat pullover is one of the most underrated minimal-equipment exercises for building your lats through a full range of motion while improving overhead shoulder mobility and core control. In this complete guide, THIRST Gym owner Brandon Smitley breaks down the setup, biomechanics, common mistakes, and programming so you can train your lats effectively with nothing but a resistance band. A must-read for powerlifters, combat sports athletes, swimmers, and anyone training in a home or garage gym.

Off-Set KB Drop And Catch Lateral Lunge

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Learn the offset kettlebell drop and catch lateral lunge, a powerful deceleration and change-of-direction exercise that teaches athletes how to plant, brake, and stop efficiently. Brandon Smitley of THIRST Gym in Terre Haute, Indiana breaks down the biomechanics, coaching cues, common mistakes, and programming for wrestlers, combat athletes, and anyone looking to move more athletically. A must-know drill for building resilient, injury-resistant change of direction.

6 Exercises That Build Championship Wrestling Strength

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The best exercises for wrestling and combat sports athletes go far beyond the bench press and squat — they target the specific strength qualities that actually win matches. In this guide, THIRST Gym performance coach Brandon Smitley breaks down the six exercises he relies on most after a decade of training wrestlers and grappling-based athletes, covering everything from lateral power development and single leg strength to grip training and end-of-match conditioning. Whether you are a high school wrestler working toward college competition or a grappler looking to take your mat performance to the next level, these exercises will help you build the impulse, absolute strength, and power endurance your sport demands.