All About Max Effort Training
Max Effort Training – What is it? Louie Simmons was an American weightlifter and strength coach. One of the most important pieces of his legacy was the “conjugate method”. The creator of Westside Barbell, he gathered all his learnings as an athlete and as a coach for his athletes to obtain maximum performance based on […]
The Ultimate Velocity Based Training App
The VBT App Velocity-based strength training (VBT) is an alternative approach to strength training that has gained increasing attention (research). During VBT, training intensity is controlled by monitoring the concentric velocity of each repetition using devices designed to measure this variable. Until a few years ago, only elite athletes who could afford expensive equipment to […]
When to Use Dynamic Effort vs Repetition Method?
The Westside system, developed by Louie Simmons, differentiates three training methods: maximal effort, dynamic effort and repeated or repetition effort (Simmons, 2022). The difference between them is the load used, the velocity at which we move the bar and the fatigue reached, or how close we get to muscle failure. The ideal is not to […]
Dynamic Strength & Conditioning Training: 15 Exercises for Strength Development
What’s Dynamic Strength & Conditioning Training Dynamic strength and conditioning training are conducted with the objective of improving the ability to exert force repeatedly and continuously over time. Sessions include strength and fatigue endurance exercises (Wong, 1980). These exercises involve movement, unlike isometric strength training in which there is work, but the muscles and joints […]
How is The Force-Velocity Curve Affected by Muscular Strength Training?
What’s The Force-Velocity Curve? In 1938, Hill reported a relationship between force and velocity in frog skeletal muscle and this formed a hyperbole (Hill, 1938). Since then, many researchers in the field of exercise physiology have been studying how strength training affects such a relationship between force and velocity (Sugi & Ohno, 2019). Gregory Haff […]
How To Conduct Efficient Performance Tests for Your Athletes
There Are as Many Performance Tests as Athletes Performance testing should be part of sports planning to obtain information about the athlete’s condition and the effectiveness of training. Recreational athletes train a few days a week because it is not their real way of life. Elite athletes train almost every day but cannot afford to […]
Can you Change The Type of Muscle Fiber of Your Athletes?
How Interesting it is to Change Your Athletes’ Muscular Fibers? Skeletal muscle contains a heterogeneous composition of different fiber types on a continuum from slow to fast, which causes them to have different performances. Within each bundle of fiber types there are also structural and functional differences (Plotkin, Roberts, Roberts, Haun, & Schoenfeld, 2021). In […]
Undulating Strength Periodization for Young Athletes
What’s Undulating Strength Periodization? Strength training results in numerous performance and health-related benefits in youth and adults. These benefits include improvements in athletic performance, musculoskeletal health, muscular strength, power and endurance, motor performance including jumping ability, balance and coordination, and cardiovascular and metabolic health (Faigenbaum et al., 2009). To obtain maximum benefits from strength training […]
10 Tips for Coaching S&C Successfully
There are many tips for strength and conditioning (S&C) training that I wish I had known about when I started my career in sports science. When you attend a university course or a weekend course, you receive theoretical and practical information about training, but nobody usually comments that you are going to spend many hours […]
Transfer of Training During Strength Exercises
What Does Transfer Training Means? The concept of “training transfer” is a hot topic in discussions among strength and conditioning coaches. This term refers to the degree to which a workout affects a particular performance or task (Issurin, 2013). For example, is performing power loads in the gym going to improve our 100m sprint performance? […]
