Physics-informed coaching for busy professionals and grad students. Forge Flow. Shape Form. Fit Life. Custom 3–5 h/week plans. Joint-friendly defaults. Coach-led, AI-assisted, science-grounded — built around the way real high-performing lives actually run.
Raise the bar — in the mind, under the bar, and in life.
Performance improves fastest when movement, mind, and environment are intentionally designed — not left to chance. Our promise: no grind culture, just physics-informed progress. Boring, repeatable strength that fits around your real life.
Work. Grad school. Heavy lifting. Family. Your time is the budget, not your motivation. Tim built FormForge while finishing his PhD, defending his thesis, and prepping for a sanctioned meet — so the system you train inside is the same one he tests on himself.
Joint-first exercise selection. Athlete-safe language. Trends over scores. "If the week feels like too much, your first 'win' is trimming, not quitting — this plan is meant to bend with your life."
In FormForge, "forge" means to actively shape and synthesize science into human performance. We transform Physics, Physiology, and Psychology into Fab Form, Fit, and Flow — through deliberate design, evidence-based feedback, and human-centered coaching.
Bar path, joint sequencing, force timing. Engineered for power and durability. Larger moment arms require more force to move the same weight — so we measure them.
Body × task × context. Objectively measured, coach-interpreted. Different lifters need different geometry — your hips, your levers, your fatigue floor.
Mental rhythm, motivation, confidence. Designed through pacing, feedback loops, and habit formation. Not accidental. Forged.
To forge is to actively shape through intention. We synthesize three disciplines (Physics, Physiology, Psychology) into three outcomes (Fab Form, Fit, Flow). Not gimmicks. Not generic. Engineered.
Both tracks are joint-respectful, science-backed, and built for busy brains. Your assessment tells Tim which to start with — and you can layer the second once your base + schedule feel steady.
Joint-first exercise selection. Built around lever-friendly variations. Beginner-safe, return-from-break ready, joint-tweak respectful.
For those with a base and a bit more flexibility. Snatch + clean & jerk on purpose, layered on top of your strength engine. Patient enough to practice with a PVC pipe? You're our person.
Most tracker apps log reps. FormForge measures movement — joint by joint, frame by frame — then maps it to peer-reviewed biomechanics so you train the right thing next session.
Real-time pose overlay (33 landmarks, 3D) on your phone or laptop camera. Bar-path heat-line, joint-angle readouts, side-symmetry delta — no install.
Color-track your barbell through any uploaded video. Get vertical-displacement, peak velocity, and Cuban-hook deviation — overlay against a reference rep.
Drag in OpenCap CSVs from any iPhone-pair capture. Auto-segment Snatch / Clean / Jerk phases. Compute Triple-Extension Speed (TES), catch depth, dip-drive, and L-R symmetry.
Stick-figure skeleton rendered in Three.js with phase markers, ghost overlay (Rep B), and scrubbable timeline. Compare your snatch to your best — or to an elite reference.
Mean propulsive velocity (MPV) → estimated %1RM and load-velocity profile. Camera-only velocity proxy when you don’t have a Vitruve / Enode.
Workout log with auto-form scoring per set, RPE, e1RM, weekly volume, and PR feed. Lives on your device — exports to CSV.
Roster, video review queue, athlete-safe note templates, status updater, and shareable annotated clips. White-label-ready for federations.
Athletes look up Job IDs, see queue status, and receive results via email/PWA push when their coach hits “DONE.” Powered by Apps Script + URLFAM PWA.
Every metric in FormForge maps to validated research. We cite OpenCap (Stanford NMBL, PLOS Comp Bio 2023), the BlazePose 33-landmark topology (Google Research), and recent VBT meta-analyses on velocity-load profiling.
“I got more from one upload than three months of generic programming. The phase markers exposed exactly where my dip-drive was leaking power.”
“The 3D ghost overlay let my athletes see what ‘good’ looks like. We replaced 40% of cueing with the player.”
“Finally a tool built by someone who actually understands physics. The asymmetry index caught my hip imbalance before my PT did.”
Drop a link to your set. Tim sends back a 90-second voice review with the top 3 things to fix. Limited to 10 / week.
FormForge stands on three peer-reviewed pillars: markerless 3D motion capture, browser-grade pose estimation, and validated velocity-based training. Here is what we use, why, and where to read the source.
Tim is a PhD Candidate in Applied Physics & Materials Science and Engineering. After watching too many lifters injure themselves chasing kilos with bad mechanics, he built FormForge so any athlete with a phone could see their lift the way a scientist sees it: as force, leverage, and geometry over time. No gimmicks. No medical claims. Just objective data, delivered with athlete-safe language.
Open-source markerless motion capture using two iPhones. Validated lower-extremity kinematics with RMSE 2.0–10.2° vs. marker-based gold standard.
Uhlrich SD, Falisse A, et al. OpenCap: Human movement dynamics from smartphone videos. PLOS Comp Bio (2023).
33 3D landmark pose detection running on-device in WebAssembly / WebGPU. Designed for fitness, dance, yoga. Real-time on mid-range phones.
Bazarevsky V, Grishchenko I, et al. BlazePose: On-device Real-time Body Pose tracking. Google Research (2020+).
Mean Propulsive Velocity (MPV) gives a real-time proxy for fatigue and %1RM. Recent meta-analyses show VBT and PBT yield comparable strength gains with VBT improving regulation.
Jukic I, Helms ER, et al. (2024+); PLOS One systematic reviews.
Mean magnitude of d(hip + knee + ankle)/dt during the power phase. Higher TES correlates with elite snatch / clean output. Reference: heavy snatch bar speed 1.52–1.67 m/s.
Maximum knee flexion within the catch window. Tracks both mobility and confidence under load. We compare each rep to your own moving average.
Dip depth (deg) and drive speed (rad/s) computed from knee-angle derivative. Athlete-safe flags such as “TES low” instead of “bad rep.”
Mean absolute left-right difference for each joint across the rep. Used to flag asymmetric loading patterns before they become problems — never as a medical diagnosis.
Everything below runs in your browser right now — no download. Click a tab to switch tools. Your data stays on your device unless you choose to send it to your coach.
Each file = one rep. Columns auto-detected from OpenCap export.
| Rep | Lift | Power phase | TES | Catch | Dip | Drive | Sym Δ | Flags |
|---|
| Date | Lift | Load | Reps | RPE | e1RM | Form |
|---|
Full video first — that's where AI vision earns its keep (bar path, joint angles, triple-extension velocity, all extracted from the moving frames so you don't have to guess which moments matter). Screenshots are a fallback if your data's spotty.
JOB_AB12CD34).QUEUED → PROCESSING → COACH_REVIEW → DONE.Tip: open this page with ?jobId=JOB_XXXX to prefill.
{ "message": "Lookup a Job ID to view the record here." }
Athletes see their own jobs and progress. Coaches see the full queue, can update statuses with athlete-safe notes, and deliver results in one click. Login is gated by a passwordless magic-link via URLFAM PWA.
See your last 10 jobs, open results, scrub the 3D replay, read your coach note, and queue the next focus block — all in one screen.
Full queue with status filters, click-through job detail, athlete-safe note templates, status updater (token-protected), and quick-actions: Mark Processing, Needs Info, DONE + deliver.
LiftLab Pro lets coaches and small federations run FormForge as their own product — branded URL, athlete roster, video review queue, exportable session reports, and an Apps Script + Google Sheet backend you fully own.
Bar-path, OpenCap analyzer, 3D player, VBT calculator — all available to your athletes under your brand colors.
Click an athlete → see their last 30 days, current PRs, queue of pending reviews. One-click status updates.
Pre-written, mental-health-conscious note templates: “developing,” “stable,” “next-session focus” — never “bad rep.”
Status changes require a coach token (rotatable). Athletes never see another athlete's data.
When you mark DONE, the athlete gets your branded email + URLFAM push notification with the report link.
Cohort dashboards: average TES, symmetry, catch depth across your roster — track program effects, not just individual lifts.
We white-label, on-board your athletes, and give you ongoing biomechanics consulting. Three federation slots open per quarter.
Every tier includes the full LiftLab Suite of tools above. Tiers differ in coach interaction, video reviews, and roster size. All plans are month-to-month — cancel any time. No medical claims; performance coaching only.
Prices in PHP for Philippine athletes · USD shown for reference at ₱58.5/$1 · all plans cancel anytime · 14-day money-back on Annual · no medical claims
White-label FormForge for your roster. Branded subdomain, your athletes, your voice — our analytics engine.
coach.formforge.fitness)Understand the why behind every how. Our growing glossary decodes the biomechanics behind every lift — so coaches can teach faster and athletes can self-correct sooner. Entries written by Tim (PhD Candidate · UPWC gold) and reviewed against current literature.
The perpendicular distance from the axis of rotation to the line of action of a force. Crucial for understanding leverage and resistance in lifting.
Why it matters:
A longer moment arm means more torque required, making a lift feel heavier. Optimizing moment arms improves efficiency and reduces injury risk.
Aligning joints (shoulder, hip, knee) vertically over the bar or line of force for maximum stability and force transfer.
Why it matters:
Efficient joint stacking minimizes energy leaks and allows you to lift heavier weights with less effort, preventing unnecessary strain.
A subjective scale (typically 1–10) used to measure the intensity of your effort during a set, helping to autoregulate training.
Why it matters:
RPE allows for flexible programming based on daily readiness, preventing overtraining and ensuring consistent, effective stimulus.
The trajectory of the barbell during a lift. Optimal bar path is often a straight vertical line over the midfoot.
Why it matters:
An efficient bar path minimizes horizontal displacement, reducing wasted energy and increasing the amount of weight that can be lifted.
The act of creating intra-abdominal pressure by taking a deep breath and expanding your abdomen against your core muscles.
Why it matters:
Proper bracing stabilizes the spine and core, protecting against injury and allowing for more efficient force transfer during heavy lifts.
Gradually increasing the stress placed on the musculoskeletal system to stimulate adaptation and continuous improvement in strength or size.
Why it matters:
It's the fundamental principle of strength training. Without it, your body won't have a reason to get stronger or bigger.
A grip where the thumb is pressed against the bar first and the fingers wrap over the thumb, locking it in place. Standard for the snatch and clean.
Why it matters:
Non-negotiable for Olympic lifting. The hook prevents the bar from spinning out of the hand during the pull — without it, peak velocities are lost and elbows turn over late on the catch.
The simultaneous full extension of the ankles, knees, and hips at the top of the pull. The single most important power moment in the snatch and clean.
Why it matters:
Almost every Olympic-lift miss traces back to incomplete or out-of-sequence triple extension. FormForge measures the timing offset between the three joints — the "TES" reading.
FormForge's signature metric: the angular velocity (deg/s) of ankle + knee + hip extension during the second pull, peak-detected from BlazePose landmark trajectories.
Why it matters:
TES correlates with vertical bar velocity on the snatch and clean. Tracking TES across sessions shows whether your "explosive" intent is actually producing speed — or just feeling fast.
The hip-crease height at the bottom of the receive position in the snatch, clean, or overhead squat. Lower catch = less bar travel required = heavier loads possible.
Why it matters:
Catch depth is the cheapest free strength gain in weightlifting: developing the mobility to receive 5 cm lower can mean 5 kg more on the bar with no extra force production.
A body-weight-adjusted total used by the IWF to compare lifters across weight classes. Calculated from the athlete's total (snatch + clean & jerk) and a coefficient indexed to current world records.
Why it matters:
When you can't change weight classes, Sinclair tells you whether you're actually getting better — independent of bodyweight drift. It's the metric that decides "best lifter" awards at most meets.
Programming based on bar speed (Mean Propulsive Velocity, MPV) instead of fixed %1RM. Recent meta-analyses show VBT matches PBT for strength while improving daily regulation.
Why it matters:
Your real 1RM changes daily (sleep, stress, fueling). VBT lets the bar speed pick today's load — so heavy days stay heavy and recovery days stay honest, without a coach needing to be in the room.
Limited to 10 audits per week. Drop your email + a video link (YouTube / Drive / Dropbox) and you'll hear back within 72 hours with the top 3 things to fix on your next session.
If you have a question we missed, hit "Get Free Form Audit" in the nav — Tim will answer.
No. FormForge is performance and education only. We do not diagnose, treat, prevent, or cure any condition. Always work with a qualified medical professional for pain or injury.
No. The Live Form Analyzer and Bar-Path Tracker run from any phone. OpenCap support is for users who want gold-standard 3D capture using two iPhones.
BlazePose is designed for fitness and reaches real-time on mid-range phones. For elite-precision biomechanics use OpenCap (RMSE 2–10° vs gold standard).
Yes. Ask Tim about the LiftLab Pro tier — your coach gets a white-label dashboard and full review queue.
Through GHL — PayPal, all major cards, plus GCash / Maya / GrabPay (PayMongo) and bank transfer (PESONet / InstaPay) for PH-based members.
Yes. All plans are month-to-month. No long contracts.