Tag

Strength

High vs Low Rep Undulating Periodization for Size and Strength

The two most popular periodization methodologies used among performance coaches are linear periodization and daily undulating periodization. Linear or classical periodization progresses from mesocycles (i.e, 3-6 week periods) of general fitness qualities to hypertrophy, to maximal str
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Full-body vs. Split routine for strength and body composition in athletes

For better or worse, the sport of bodybuilding has always had some type of influence on how athletes have trained. Similar to how bodybuilding has gone through various periods of training routine popularity, so has strength and conditioning. For example, full-body training and body pa
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Accentuated Eccentrics for Maximal Strength

Muscular strength is a biomotor ability that is foundational to numerous athletic performance variables such as sprinting, jumping, changing direction and rapidly decelerating. This is pretty well accepted across most sports disciplines, especially considering that an entire professio
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Comparing EMG, force and power between hex bar and barbell deadlifting

The deadlift is a traditional barbell exercise that’s known for getting people strong. No other free weight barbell exercise allows one to handle more weight than the deadlift. The lift starts from the bottom, eliminating any pre-stretching of a muscle from an eccentric action that wo
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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 q
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Effect of strength training on performance and injury rates in youth soccer

The vast majority of sports teams will do some type of performance testing, even if only once or twice per year. This can serve to evaluate training status and the effectiveness of the previous training program. However, very few teams monitor injury rates throughout the season. Track
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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 tr
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Effect of Perceived Stress on Strength Gains

Many strength and conditioning coaches are in search of the most effective training program for their athletes. They rack their minds about sets, reps, volume, intensity and other manageable variables that may be the key to a successful off-season. Let there be no doubt that these var
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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
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How long should you rest between sets for size and strength?

As a performance coach, one of the first things we’re taught when it comes to resistance training are the general guidelines for developing strength, power and hypertrophy. For example, to develop maximal strength, trainee’s should train with greater than 85% of their 1RM for multiple
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