Strength and Conditioning Knowledge Center

An athlete’s speed and agility training program should focus on training agility and explosive speed. It often comes down to an athlete’s ability to change directions quickly and move fast which determines the difference between good and exceptional performers in any sport.  The agility training workouts are a great way to develop balance, coordination, strength, …

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 world of sports performance has been paying more attention to eccentric training, which may allow athletes to reach new heights in terms of strength and force. Formerly, only used in bodybuilding and powerlifting circles, elite college programs and professional sports teams are increasingly implementing eccentric methods. Besides this, Eccentric-focused training appears to provide greater …

One of the best ways to improve your health is to strengthen your muscles. Using one or more muscles to perform a specific task, such as lifting weight, is included in strength training. In recent years, strength training has become an integral part of most exercise programs because of its many benefits. Conceivably, when considering …

Loaded carries are super helpful for developing stability in all three planes of motion. But that’s not the only benefit you get from this simple yet effective workout. Aside from making your body stronger and more stable, loaded carries can be a viable choice for conditioning. Not only can loaded carries help maintain foundational movement …

Most people agree that strength and conditioning are not just about lifting weights. The body strength and postures of all the athletes signify a lot of things related to the overall approach and team culture. Strength and conditioning coaching plays a key role here. And therefore, a good coach is always a valuable asset to …

The old hands from the gym only know one thing: that execution to muscle failure (in addition to strain and tension) should be a prerequisite for the muscle growth stimulus. This means that if you do not do push-ups, squats, or other exercises to the point of complete fatigue, you will hardly achieve muscle growth. …

What Is Plyometric Training? Strength and fitness specialist Vladimir Zatsiorsky was the first to introduce the word plyometrics, back in 1966. The term justifies the use of the stretching reflex with this term that etymologically comes to mean an “increase in measurement” or an “increase in length” (Commetti Gilles & Perramón, 2007). Verkhoshansky, another of …

Contact sports can be grueling; you have to be quick, not just to carry the ball to the goal post but also to keep injuries at bay. For this reason, building strength, speed, and agility play a vital role in basketball performance training. Being a basketball player, you must move quickly, have a quicker response …

What are conditioning circuits? Circuit conditioning is a combination of several exercises performed with no rest in between, or as little rest as possible. The objective will be to complete the conditioning circuit as quickly as possible or complete the maximum number of repetitions in a given time. Depending on the number of exercises and …

If you think sprinting along a 400-meter track at full speed is the hardest thing to accomplish, think again. A 300-meter hurdles race might be an even more grueling undertaking. Not only do athletes have to run through most parts of the track, but they also have to clear eight hurdles along the way. And …

110m hurdles race is not like any other sprint on a track. Not only do you have to maintain your full speed on the track, but you also need to clear ten 42” hurdles while doing the best you can to reach the finish line before other opponents. So, it is not just about speed; …