Strength and Conditioning Knowledge Center

Running is rarely approached the same way as strength training. It is often taken as unplanned jogs around the block, followed by sprints. But in actuality, running workouts that are targeted towards your specific fitness goals – for example, improving your sprint speed, getting fitter, or training for a marathon – make a big difference. …

Many people wonder how well women can do when it comes to weightlifting. If you look at the achievements of Olympic weightlifting women, you will not hesitate to admit that they can be serious kinds of weight lifters. Their athleticism is top-of-the-line. This is why the women who go well in this department are up …

Whether you’re taking on long-distance runs, triathlons, swimming, or cycles, endurance training will ensure you’ll last the distance and reach your goals. It might be less obvious, but endurance training is primarily aerobic exercise. This is an exercise that can be performed for longer than a few minutes without collapsing. Your heart pumps oxygenated blood …

Athletes tend to give all the credit to presses and lower-body exercises when it comes to athletic performance. Most commonly, you’ll hear about bench presses (max or for reps), max back or front squats, jumps, and sprints when someone asks about athletic performance tests. For athletes, these movements are often chosen as standard measures for …

The use of tracking devices in weight lifting workouts has become more commonplace in recent years. More specifically, these devices continue to help velocity-based training evolve more than ever. Now, a brief look at VBT might leave you wondering if you need technology at all to improve the speed of your workout. But the fact is the …

Several tools have started to show up on the market in recent years to help you measure your power and speed during resistance training workouts. The best thing about these tools is their benefits extend beyond the provision of figures that tell you where you stand. The most important thing of all is a progressing …

What are electrical muscle stimulators (EMS)? Electrostimulation has become one of the most powerful tools in recent years. Over time, the sector electrical muscle stimulators have become increasingly professionalized and we have gone from the application of local electrodes with very small patches to systems fully packaged in electrostimulation suits. Electrical muscle stimulators emerges as …

Many times, we see in social networks how influencers upload to their profiles “the best exercises” to increase muscle mass, of which, many leave a lot to be desired at the level of biomechanics, fiber involvement, etc. But if you want your workout, like a good meal to be excellent, the exercise selection is only …

Balance is one of the most forgotten physical conditions in our time. Strength and cardiovascular training are the two main pillars of any workout and coordination, balance or velocity have been one step behind. However, we must emphasize that balance, or rather imbalance, can be a determining factor for performance. In fact, a small imbalance …

Quick Overview: A butterfly pull-up enables the combined training of strength, endurance, and coordination. Learn what butterfly pull-ups are, who they are for, and how the correct execution works.   What is the butterfly pull-up? The butterfly pull-up is a common variant of the pull-up that allows you to perform more repetitions in a shorter …

The biomechanics of the surrounding joints play a decisive role in the stability of the lumbar spine. The thoracic spine and hip joint must be sufficiently mobile and stable in order to avoid ascending and descending chains of cause and effect and to ensure adequate power transmission during rapid movements. Global and especially local stabilizing …

Quick Overview: The “core area” of the body is the area that represents the body’s center of gravity and ensures the stability of movement. It includes the skeletal, ligamentous, and muscular parts from the diaphragm to the pelvis. The bone architecture of the spine, ribs and diaphragm, the connecting ligaments, and the thoracolumbar fascia are …