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.

Front Rack (Barbell) FFE Split Squat

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The front rack barbell front foot elevated split squat is one of the most complete single leg exercises you can program — combining deficit range of motion, heavy barbell loading, and a serious trunk and upper back demand. Learn the full setup, front rack options, step-by-step technique, common mistakes, and exactly how to program it for strength or hypertrophy. Whether you’re a powerlifter, a combat sports athlete, or just want stronger legs, this is the split squat variation worth mastering.

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.

Band Resisted Cat/Camel

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The band-resisted cat-camel is a simple upgrade to the classic cat-camel that builds real thoracic mobility, recruits the serratus and core, and assists you into deeper spinal extension. Learn how to set up, perform, and program this resistance band mobility drill for powerlifters, combat sports athletes, swimmers, golfers, and anyone with a stiff upper back. Brought to you by Brandon Smitley of THIRST Gym in Terre Haute, Indiana.

Hatfield Bulgarian Split Squat

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The Hatfield Bulgarian split squat combines the safety squat bar with a fixed support to remove balance from the equation and allow maximum lower body loading. Learn proper setup, technique, muscles worked, and how to program this powerful single-leg exercise for both strength and hypertrophy. Whether you’re an athlete or a lifter chasing bigger legs, this variation belongs in your training program.

The 5 Best Tricep Exercises for Size & Strength (Backed by Science)

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Discover the top five science-backed tricep exercises for building maximum strength and size, including the close grip bench press, JM press, overhead cable extension, rope push-down, and board press. Learn how to train all three heads of the tricep — long, lateral, and medial — with proper technique, programming recommendations, and progression strategies. Whether you’re a powerlifter looking to add plates to your bench press or an athlete chasing bigger arms, this complete tricep training guide from THIRST Gym covers everything you need.

Tall Kneeling Band Pull Apart

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The tall kneeling band pull apart is a resistance band exercise that builds upper back strength, rear deltoid development, and postural control by eliminating the compensation patterns that make traditional standing variations ineffective. Learn proper tall kneeling setup, pulling mechanics, and how to program this movement as a warm-up, superset, or high-rep finisher. All you need is a light to moderate resistance band and a commitment to intentional reps.

KB Sumo RDL with Band RNT

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The kettlebell sumo RDL with band resistance combines accommodating resistance with effective hip hinge training to develop glute strength, improve deadlift lockout mechanics, and teach proper movement patterns for athletes of all levels. This versatile exercise variation addresses the mechanical limitations of traditional Romanian deadlifts by adding band tension that increases resistance precisely where conventional loading decreases, creating sustained posterior chain engagement throughout the complete range of motion. Whether you’re a beginner learning fundamental movement patterns or an advanced powerlifter seeking targeted accessory work, this banded kettlebell variation delivers comprehensive hamstring, glute, and adductor development with minimal equipment requirements.

How to Design Your Own Strength Program (Step By Step Guide)

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Learn how to write your own strength and conditioning program from scratch with this complete guide covering training frequency, exercise selection, and session structure. This comprehensive framework walks you through organizing your mobility work, power development, main strength movements, accessory exercises, and conditioning into an effective program tailored to your goals and schedule. Whether you’re a beginner or experienced lifter, discover the essential principles of program design that deliver real results in the gym.

Why 90% of Lifters Bench Press Wrong (It’s Not What You Think)

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Nearly 90% of lifters approach the bench press with the wrong mental focus, limiting their strength potential regardless of how perfect their technique appears. This comprehensive guide reveals the single mental shift that can immediately add pounds to your bench press by changing how you think about generating force during the press. Learn why pushing yourself away from the barbell instead of pushing the bar up creates superior biomechanical advantage, plus discover practical implementation strategies and supplemental exercises that reinforce this game-changing approach to pressing strength.