How ROM Training Can Help You Gain Muscle Mass

The range of motion (ROM), which refers to the ability of our muscles to elongate, is a forgotten capacity in strength training. When discussing performance determinants in strength training, ROM is the least of the concerns. We often come across discussions about volume, intensity, frequency, or even training time, but ROM is not a variable […]

Olympic Barbell vs Standard Barbell

Brief Description of Both Olympic & Standard Barbells Olympic Bars have surpassed standard bars that were commonly used in most weightlifting facilities. While Olympic bars got their name from being primarily used for Olympic weightlifting, they are now increasingly seen in sports centers, whether commercial gyms or high-performance facilities. Due to their competitive use, these […]

Hockey resistance training, strength and speed

Features a Hockey Player Must Have Ice hockey requires high levels of strength, acceleration, speed, power, endurance, agility, and balance (Nightingale, 2014). Greater explosive strength and acceleration can make a player win the puck and have better offensive and defensive performance. Similarly, better performance indicators (KPIs) increase the athlete’s chances of success in their tasks, […]

Hyperplasia vs. Hypertrophy: Building Muscle

In recent years there has been an increase in the number of people going to the gym with the aim of improving their physical fitness. While it is true that this increase in physical exercise levels has an effect on people’s health, when asked the main reason for going to the gym, it is always […]

Barbell Velocity tracker for Strength Training

Barbell Velocity Tracker – What’s its Purpose? A Barbell Velocity Tracker connects directly or indirectly to the bar and calculates how far it has moved and how long it has taken to move. The use of barbell speed trackers is growing exponentially in recent years (Gonzalez-Badillo et al., 2022). The use of bar speed trackers […]

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 […]

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 […]

Mastering the Dynamic Effort Method Within Your Team

Team sports make up a large part of the overall number of sports played in society. In fact, children and teenagers often focus on team sports such as soccer, basketball, volleyball, or handball, leaving aside other more individual sports such as athletics, swimming, tennis, or any contact sport. However, what children are not able to […]

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 […]