Strength and Conditioning Knowledge Center

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 coach who has worked with …

In the field of training focused on hypertrophy, there are many fundamental variables for these gains in muscle mass to take place. Knowing the main hypertrophic mechanisms (mechanical tension, metabolic stress and muscle damage) and controlling each of the training variables (volume, intensity, frequency, etc.) must be the basis of good planning in order to …

Professional athletes have to work exceptionally hard to achieve strength and power at a competitive level. But they are not alone in their endeavor. Each of their moves has to be properly strategized and managed, something which is possible only with professional coaching.   Customized workout plans The most essential role of a fitness coach …

The reason athletes spend countless hours in the gym to train their bodies is to prepare for one precise moment in which they show their strength, power, and force to secure victory. This moment of truth in which you show your ultimate physical attributes is called peaking. It is the moment a bodybuilder’s entire training …

The deadlift is one of the most repeated strength exercises by all athletes who come to a gym. An exercise that focuses mainly on the muscles of the back of the body and that replicates very well the movement of taking any object from the ground (shopping bags, small children, any object that falls, etc. …

Weight training is something that is becoming very common among men and women of all ages. Today, looking better is the main cause for physical exercise for both men and women. However, this has not always been the case due to the imposition of the thought that a muscular woman was less feminine. Currently, the …

Your legs contain a lot of muscle in the human body and as a result, strong legs are important for many sports and athleticism. The gym does not get the respect it deserves (especially because squats are heavy!) But for athletic performance and health, it is probably the most important. Before trying out difficult exercises, …

Quick overview: Over the past decade, Kettlebell swings have grown in popularity as a fast-moving full-body exercise. Initially, they were used to measure the weight of various goods, but they were later used in strength competitions. Today, they are popular in gymnastics such as CrossFit and athletic training programs. Because they are simple and easy to …

There are many reasons why people choose barbell exercises. Some try to build muscle, lose weight, or compete in bodybuilding. Other great consumers of this activity are athletes, as exercise continues to be a part of any sport. Athletes always want that competition, particularly in the off-season. The best way to attain this is by …

Build muscle, stay stronger, improve your stamina, and burn fat- all at the same time with effective circuit training. Getting your body in shape must be time-consuming. You need to dedicate at least a few hours a week to strength training and you need to get cardio time. Exercise methods such as HIIT and Tabatas …

Strength building and body conditioning through VBT training or Velocity Based Training require a commitment to a complete workout regimen. For that purpose, various training strategies have been developed. And since it is the season of transformation, you will want to choose a plan that helps you reestablish your connection with the body. The workout strategy we …

The importance of doing regular exercise cannot be overemphasized. Workout helps us in many ways; it improves our brain function, reduces the risk of heart diseases, keeps us in shape, etc. While there are different exercises for different parts of the body, there’s this one body part many women seem to ignore- the chest region …