Tag

Squat

Chain-loaded squat warm-ups enhance 1RM

The pre-training warm-up serves a variety of important purposes. For example, the increase in body temperature and purposeful movement through full ranges of motion prepare the body for intense activity that lower injury risk. With the appropriate warm-up protocol, we can even prime t
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Eccentric squat strength predicts vertical jump performance

Some regard the counter-movement jump (i.e., vertical jump) as the greatest predictor of athletic performance in field and court sports such as soccer, football and basketball. The counter-movement jump is effected by both relative strength and explosive power, both of which are key c
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Will increasing lower body strength improve tackling ability?

Most coaches will agree that in-season strength and power training is critical for maintaining performance in team-sports such as soccer, football, basketball, rugby and so forth. Performance characteristics such as sprinting, rapidly changing direction and jumping are all impacted by
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Effects of daily 1RM squat training on strength and body composition

Overtraining occurs when the training stimulus exceeds the individual’s ability to adapt and recover from it. The volume and intensity thresholds for overtraining will vary for each individual. Factors such as training age, work capacity, strength level, nutrition, sleep quality and s
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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 athlet
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Ballistic Squats Enhance Jump Height

In one of our recent posts, we provided a brief summary of new research that compared potentiating 10 m sprint performance with traditional back squats at 85% 1RM or with band resisted back squats at the same intensity. The novel finding was that squatting against bands enhanced 10 m
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Squats versus Leg Press for performance improvement

When developing a strength and conditioning program for a group of athletes, coaches must consider a variety of factors including: sport demands; athlete needs; frequency and duration of sessions; access to equipment; dynamic correspondence of exercise; safety, etc. Generally speaking
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Squatting with bands acutely improves short-sprint speed

Complex training is a popular method of developing explosive ability in athletes. Briefly, complex training involves pairing a heavy strength movement with an unloaded explosive movement using the same muscle groups. An example would be to pair heavy back squats with box jumps. The ra
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Increased squat strength improves sprint speed in pro soccer players

Soccer requires a variety of physical qualities that athletes must develop in order to be competitive and successful at the highest levels. These qualities include but are not limited to: strength, power, acceleration, reactive ability, agility, and endurance. Short sprints over 20 me
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Do Sets to Failure With Light Loads Recruit More Motor Units?

A controversial training strategy is to take sets of a given exercise to muscular failure with submaximal loads. This means that a trainee performing exercise X (e.g., bench press) will perform as many reps as possibly with a given load (e.g., 50% 1RM) until his or her muscles literal
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