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 …

The fitness industry is saturated with trendy training protocols, “innovative” exercise machines, and online “experts” suggesting the next best way to get fit fast. So saturated, in fact, that it can be difficult to decipher what information is legitimate and what information is, for the lack of a better term, misinformation. With one “expert” saying …

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 …

Today, despite the amount of information that we can find in books, courses, platforms or the internet in general, the vast majority of people do not have enough bases to develop by themselves a nutritional scheme to follow that is healthy, nutritious and according to their needs. In fact, for that there are nutrition professionals …

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 …

The swimming pool can be an incredible form of physical activity. It’s really versatile and can practice from rehabilitation training to high-level competitions, and the latter is what we will focus on in this article. Water is a way of weightlessness, so dry work, that is, weight-bearing training in water, is the decisive factor for …

Whether you’re a high-performance athlete or just started training in the gym, we’ve all heard the terms flexibility and mobility at some point. Surely in your first physical education classes at school you will possibly perform simple flexibility tests such as trying to touch the tips of your toes and compete to see who was …

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 …

When we think of sports drinks, we think of the typical colorful bottles that are sold in almost all supermarkets. Most of us remember a very sweet drink with a bit of citrus flavor and a preconceived idea that it should be taken during training to avoid dehydration and improve our performance. This is an …

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 …