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 literally do not allow the completion of …

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Cluster sets vs. Traditional Sets for Power Development

Neural adaptations account for strength and power improvements observed in athletes within the first ~4 weeks of training. This means that despite no increases in muscle mass, the athletes are able to move more weight and move it faster. This is due to improved coordination and synchronization of muscle firing, a greater ability to recruit …

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Squat Depth: Ankle and Hip Range of Motion

Squatting is a fundamental movement pattern that we expect our athletes to perform in training. The squat, or the overhead squat derivative are used as a movement screening tool in both the Functional Movement Screen and in the NASM screen. The inability to correctly perform the squat movement may be a strong predictor of injury …

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Synergistic effect of combining sprint and squat training

Every once in a while coaches need a reminder that training in the weight room may or may not transfer to on-field performance. Increasing strength and power with exercises like squats and power cleans give the athlete the potential to run faster and jump higher. However, without specific training that enables the athletes to learn …

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Unilateral vs. Bilateral Training: Impact on Speed and Agility

The squat is a bilateral movement that stresses a variety of muscles from head to toe. When performed correctly and too sufficient depth, the squat is a great exercise for building strength and power. However, over recent years the squat has faced some heavy criticism from strength and conditioning coaches. Some have gone as far …

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Squat, Power Clean and Vertical Jump Relate to Lineman Drive Blocking

In the sport of American Football, the lineman position has very unique physical requirements unlike most positions in other team-sports. Linemen need to have a combination of size and speed which are opposing qualities. The first step off the line of scrimmage for the offensive line is crucial to successful running attacks. A tremendous amount …

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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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