Strength and Conditioning Knowledge Center

History of the Split in Powerlifting: Raw vs. Equipped In powerlifting, competitors engage in three classic movements: squat with a barbell, bench press, and deadlift, each designed to measure different aspects of maximum strength. With the foundation of the International Powerlifting Federation (IPF) in November 1972, the first official IPF World Championship took place in …

Soccer Tests Are Diverse And Complex Soccer is a highly complex sport influenced by many factors beyond the physical, such as the psychological, tactical, and technical aspects (Stølen et al., 2005). There are tests for soccer and other disciplines to measure each of these factors. In this article, we will focus on physical tests. Soccer …

Workload for strength and conditioning coaches: why is it essential to work with VBT technology? A strength and conditioning coach must administer the workload as precisely as possible to obtain maximum results with minimum fatigue. Velocity-based strength training (VBT) is the fastest and most optimal way we currently have to control whether the administered load …

The 1×20 Program Training Method A bit of history of the 1×20 training method Dr. Michael Yessis popularized the 1×20 method, and his is the original method. Since he exposed it to the sports community many adaptations have been made by coaches for different sports and athletes. Dr. Yessis is a biomechanical and athletic performance …

Curved Treadmill: How To Use It In Order To Improve Your Performance There is a new trend in treadmills: the Curved Treadmill, a treadmill without a motor and with a running surface that is slightly inclined upwards at the front. A good reason to explain how these treadmills work and what advantages they have over …

All About The Glide Shot Put Technique Glide shot put is a discipline of athletics and to master its technique is not an easy task. The aim of the glide shot put is to throw a metal ball as far as possible by stretching your arm explosively. When pushing, the circle with a diameter of …

We Teach You The Best Workouts Routine For Jumping Higher The vertical jump is a quality that all athletes, both at the amateur level and at the professional level, must master. From the first categories such as junior or childrens to the first division of any sport. Jumping is a highly prized commodity in all …

Agility Training for Footballers Football has been and continues to be the king sport within the world of sports practice. From Spain to China, through Brazil and Cameroon, football is the most watched sport and that moves the most masses among all existing sports. Figures such as Pelé, Maradona, Messi or Cristiano Ronaldo are known …

What is BFRT? (Blood Flow Restriction Training) Training based on flow restriction or BFRT (Blood Flow Restriction Training), is a method that consists of using cuffs or bands to restrict muscle blood flow during low-intensity resistance exercise with the aim of stimulating hypertrophy. But how does this affect muscle? The hypertrophic mechanisms of blood flow …

What is Velocity-Based Training? Velocity-Based Training (VBT) is a fantastic tool for strength and conditioning coaches and professionals around the world. VBT allows you to optimize your training, it is the only way to know objectively what is happening in the weight room. The fundamental premise of VBT is to measure speed to control the …

How to estimate 1 Rep max with mean Velocity As I said in previous articles, there are different ways of quantifying what is the daily status of a person for a particular exercise. So far, one of them, which has been used is the maximum repetition (1MR). Basically, it consists in lifting the maximum possible …