Strength and Conditioning Knowledge Center

Resistance training is Medicine: Benefits of Resistance Training Cardiometabolic Health Not long ago, resistance training was considered solely as an activity for exceptionally muscular men competing in weightlifting sports. The rest of the population saw no reason to engage in resistance training, and even high-performance athletes tended to avoid such sessions because they believed it …

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 …

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 …

Sport has many positive aspects for kids and teens, as well as for adults. However, when it’s elevated to a high level, the psychological state of people, especially teenagers, must be very well controlled. If it is already difficult to manage stress, fatigue, pressure, training and all the other situations of daily life for an …

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 …

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 …

Muscle strength is a physical capacity that has proven to have great health and performance benefits. Several years ago, cardiovascular training was the goal of every athlete and every person when talking about physical exercise. In fact, “fads” such as jogging, running or spinning emerged. All of them aimed at improving cardiopulmonary capacity. The increase …

The world of personal and sports training has grown enormously in recent years. The practice of physical exercise and physical activity is intrinsic to human being. In fact, our ancestors used to make great physical efforts to hunt, plant, or move around, and the practice of physical exercise was common in human beings. So much …

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 …

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? …

History of oscillatory training Oscillatory training is a method that emerged based on Sherrington’s law of reciprocal inhibition which states that for one muscle to contract, another must relax (Johnson, 1960). Several decades ago, Matveyev, one of the most influential Russian scientists in the field of training, found that one of the main differences between …

For both amateur and competitive sport, it’s important to maintain a good general physical condition. Each sport requires some special characteristics; being an Ironman distance triathlon athlete, where the training volume is very high, is not the same as training for the long jump. However, even though both training sessions are far from each other …