Lab Notes.
Training science, testing methodology, and athlete development. Written by the coaching staff at Onyx Performance Lab.
Rate of Force Development: why how fast you produce force matters more than how much
Most athletes train to develop force. Fewer train to develop force quickly. On a force plate these are different numbers, and the second one is the more relevant for sport.
Read Article →Youth speed: what actually improves, and when
A short, honest guide for parents: what changes speed in a 10–18-year-old, what doesn't, and how to tell the difference in six weeks.
Read Article →What your force plate numbers mean
Jump height, peak force, RFD, asymmetry — the four numbers on your report, what each changes about your program, and which ones are worth chasing.
Read Article →Your first month at Onyx
What to expect from the first free class to week four: how classes are built, how to read the app, and what changes first.
Read Article →Two Lab Notes a month from here on: testing methodology, training science, athlete development. The guides above are free to read after you leave an email.