Strength and Conditioning Knowledge Center

Quick overview: The lat pulldown is one of the best exercises to get a broad back. With a multitude of grip options and intensity techniques, the lat pulldown is extremely effective and an excellent alternative to pull-ups and rows. Beginners who still have problems with pull-ups build up a certain basic strength with the lat …

Often underestimated by amateur athletes, but for many professionals, the classic for training the serratus anterior muscles is still considered one of the best.  In addition to the serratus anterior muscle, this exercise also trains the triceps, the large chest muscle (pectoralis major muscle), and the broad back muscle (latissimus dorsi muscle). Due to the …

Quick Overview: In CrossFit and Olympic weightlifting, the clean and jerk is a popular exercise. It consists of two parts: the clean, in which the barbell is lifted from the floor to the shoulders, and the jerk, in which the bar is lifted from the shoulders to the overhead position. There are many benefits to …

At some point, we are all beginners in the world of fitness, and when we start a training program, the mistakes are usually very similar. We begin to focus on a specific goal, whether it is aesthetic aspects such as weight loss or hypertrophy, or physical capabilities such as strength, endurance, and speed. But we …

If we are not very familiar with the world of training, and when we talk about strength training, we usually think of a training session with loads full of sweat and tears as the “No pain, no gain” fitness industry has sold to us, where we fill the bar with the maximum possible weight and …

What is strength training Strength training and its impact on so-called performance in endurance sports have long been controversial. The training of maximum strength and explosive force allows the same exercise to be achieved more times or to increase the maximum weight that can be obtained in a single exercise. In this sense, strength training …

In this week’s entry, we will focus on a health parameter, including a health parameter that can indicate the risk of cardiovascular disease: blood pressure (1). Blood pressure indicates how much our blood compresses the arteries when it leaves the heart (systolic blood pressure) and when it returns (diastolic blood pressure). The Australian Physical Exercise …

In recent years, we have been able to see how sports are affected by outdated fashion.  Sometimes certain training trends become popular but will be forgotten after a few months, while  others continue over time. In recent years, trends such as CrossFit, Aerobics/ Calisthenics, or high intensity interval training have become more prominent, and many …

The CrossFit training methodology is here to stay. If you are here you probably need an extra boost in your workouts and you are looking for a training program for crossfit athletes because you want to reach the next level. Whether you have not started yet, have been in the box for several months or …

The warm-up is just as important as the main part of the workout. Its duration is not fixed and will depend on the session or test that we are going to carry out, giving the paradox that the shorter the effort, the longer and more important the warm-up is (Fradkin, Zazryn, & Smoliga, 2010). However, …

One of the biggest concerns when starting to improve our diet as athletes is calculating our nutritional requirements. These must be in accordance with our objectives, both at the level of body composition and performance and, if possible, guided by a professional who understands the needs of the sport we practice. Today we know that …

Muscle mass gain and strength gain are one of the most sought-after qualities by those who want to see the best physique, achieve better marks in their respective sports modalities or improve their health. You may have tried different types of workouts, but you haven’t noticed any muscle mass gains. In this article we will …