Barbell velocity cut-off points for hypertrophy and power

We have posted numerous times over the last few years on velocity-based resistance training as this area of research continues to grow. Bar velocity trackers such as accelerometers and linear position transducers have provided coaches with a simple and (somewhat) affordable means of quantifying barbell work in the gym. This has implications for assessing daily …

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Comparing programs for increasing speed and explosiveness

As the strength and conditioning coach for a high level field-sport team (i.e., soccer, rugby, etc.) the head coach has provided you with 15 minutes after the warm-up twice per week (Tues and Thurs) to give the athletes a workout. The coach specifically states that he wants the athletes to be able to run faster …

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Performance Changes Following Traditional or Contrast Training

Explosive performance capabilities in sports heavily depend on two primary physical qualities: 1) the ability to produce a high amount of force (i.e., maximal strength) and 2) the ability to express high levels of force rapidly (i.e., power). How and when to develop each quality in training to enhance sports performance remains a topic of …

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Developing Power in Football Players

To be competitive in the sport of football, athletes need to be explosive.  Explosiveness refers to the rapid generation of force output (aka Power) and in the context of football, can involve sprinting, jumping, tackling, cutting and even throwing and kicking. Strength coaches across the country strive to improve power in their football players in …

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Practical applications of velocity-based training

The use of bar velocity in strength and conditioning is not a new method of monitoring and prescribing resistance training. This has been used by a handful of Weightlifting coaches for decades. However, only recently has it started to become popular, both in the scientific literature and in practical settings.  This is due to advancements …

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Acute Effects of Strength versus Power Training

Competitive athletes undergo rigorous training schedules in effort to improve physical capacities and thus enhance sports performance. The acute response to intense physical training is a potent perturbation of homeostasis; characterised by a reduction in physical performance due, in part, to damaged muscle tissue, altered neuro-endocrine function, depleted glycogen stores, accumulation of metabolites and increased …

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Strength and power improve from in-season training

All too often we see athletes train hard in the weight room all off-season and pre-season in effort to get bigger, stronger and faster for the upcoming season. Then, training camp rolls around and the weight room becomes a distant memory. Much of the hard-earned gains made slowly start to dissipate, and as a result, …

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Strength but not power training causes acute performance decrements

Time constraints in the applied sports setting make fitting strength training sessions into the schedule fairly difficult for teams from a variety of sports. For example, in sports like soccer, it is common to hold resistance training sessions right on the field before practice. Many basketball teams have the fortune of having their weight room …

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Predictors of Tackling Performance

In order to develop appropriate strength and conditioning programs for our athletes, it’s important for coaches to understand how certain exercises carry over to sporting movements. We must use the exercises that have the greatest dynamic correspondence to field play in order to support performance outcomes. For example, it’s quite clear that squats and power …

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Should you train with higher volume or intensity for muscle mass?

Conventional training wisdom breaks down set, repetition and intensity schemes for 3 basic qualities; strength, hypertrophy and muscular endurance. Power development is a quality that does have its own guidelines, but these tend to get confusing based on the type of movement one performs. For example, power development can involve intensity ranges >85% of 1RM …

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