Comparison of a push-up vs. bench press program for increasing strength and size

While the squat is regarded as the king of lower body exercises, the bench press ‘takes the cake’ for upper body exercises. The bench press is an excellent movement for developing strength, but there are several situations where this exercise may not be feasible. For example, use of the barbell may force the shoulder joint …

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Post-activation potentiation with heavy upper-body isometrics

The application of post-activation potentiation training has become more common among strength and conditioning circles. Preceding an explosive, high-velocity movement with a heavy set of strength work will transiently enhance performance by increasing power output, which may result in greater training adaptation.  However, the majority of post-activation potentiation research focuses on lower body movements such …

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Will pressing against band tension make athletes stronger and more powerful?

Lower body strength and power tends to steal the spotlight when it comes to athletic performance and rightfully so. Sprinting, jumping and rapid change of direction ability are all fundamental qualities that contribute to on-field performance. However, upper body strength and power also plays a key role in performance, particularly in contact sports like rugby …

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Can we track changes in 1RM with the 225 Bench Press Test?

The law of specificity, or the SAID principle (Specific Adaptations to Imposed Demands) suggests that we will improve upon the skill we practice. This certainly applies to strength and conditioning training, albeit, with some gray areas in between. The 225 bench press test is famous for being used at football combine as a measure of …

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Band Push Ups Improve Max Strength Similar to Bench Press

Is it possible for trained subjects to improve maximal strength levels without any resistance training equipment such as barbells, dumbbells, weight machines and so forth? What can coaches who have limited access to equipment or are on a tight budget do? The answer is resistance bands. Resistance bands offer several advantages over traditional training tools …

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Lifting with maximal intended velocity for superior strength gains

It’s always fun to read and learn about different training techniques to take our performance to the next level. To improve our strength in the barbell lifts we often turn to advanced training methods that involve the need for additional equipment like bands, chains or weight releasers. Though accommodating resistance training can be quite beneficial, …

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Training with High Bar Velocity Enhances Strength

With advancements in technology, training prescription in the weight room has evolved. With the appropriate equipment, one can now prescribe 3 sets of 3 reps performed with a concentric bar velocity of 1 meter per second as opposed to the more traditional 3 sets of 3 reps with a given load at a self selected …

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Variable Resistance Training for Increased Power

In most team sports, power is likely the most important determinant of performance among athletes. Taking this a step further, the rate of which power is developed should be the ultimate goal for most training programs seeking to improve athletic performance. This is especially true when sufficient strength levels have been attained, at which point, …

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