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Strength and Conditioning Knowledge Center

Dive into a hub of expertise and insights tailored to enhance your understanding of strength and conditioning

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Callisthenics Workout Program For Beginners

One of the best parts of being a beginner in the world of athletic sports and training is finding out what your body can do. Callisthenics is bodyweight training in which your body’s interactions with gravity create resistance. These workouts are important for athletes from all walks of life and from all levels of experience. …

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Velocity Based Training Devices – Full Review 2024

Technological advances of VBT devices In the last 5-10 years there has been an increasing growth in the availability of sports science technology and performance equipment. With this increased access to technology, there have been more devices and companies that have started producing equipment for trainers. Velocity-based training has been around for a long time, …

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High-Performance Training For Professional Athletes

Competitive athletes are almost always characterized by their fast and powerful movements and outstanding fitness. But how exactly do the professionals get so fit? Are you just lucky and have impressive genetics? Is it the professional trainers who deal with the athlete day in and day out? Instead, the total package of genetics, training, nutrition, …

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How I started with VBT

My coaching journey with velocity-based training A couple of years ago I was contacted by the Vitruve team asking if I would be interested in collaborating with them as a writer and researcher on their blog. At the time, I was studying Physical Activity and Sport Sciences and, although my knowledge at the time about …

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The 7 Biggest Mistakes Novice Female Powerlifters Make

The weight room has seen a growth in female attendance, including participation within the formal sport of powerlifting. While stereotypes and barriers for women still exist in strength sports, gone are the days when lifting weights was only seen as a male domain. Strength sports are becoming increasingly popular and participated in amongst women of …

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Master Arm Weight Training

Weight training for arms encompasses various muscle groups, with the biceps brachii and triceps brachii being the primary focus, along with the forearm due to its importance in grip strength. When it comes to arm training, there are several considerations that we often overlook, but they can modify the stimulus our muscles receive. Throughout the …

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Progressive Overload Training with VBT Encoder

What is Progressive Overload and Why is it Important to Utilize this Principle in Training? Strength training is used to develop muscle size, strength, endurance, power, and many other positive physiological outcomes. To achieve the desired adaptations, the training regimen must involve some form of progression for a given stimulus, a phenomenon known as progressive …

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Full Body Dumbbell Workout: Sculpt and Tone

Full Body Dumbbell Workout: No Gym Machine Required Centuries ago, the current gym machines we see today did not exist. Nevertheless, you’ve probably walked through a museum showcasing sculptures of muscular Greek athletes. Recently, a group of researchers delved into the traditional myth suggesting that machines are better for gaining muscle mass. Their conclusions were …

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All You Need To Know Before Using Your Athlete Tracking Device

We all are aware of wearable sensors and how they help with athlete tracking. With a lot of companies and systems jumping into this bandwagon, the system involved in tracking and managing the external training load is only going to get better. That also means more business for brands producing equipment and software to help …

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How to Getting Faster at Sprinting?

A multitude of sports disciplines, whether individual or team, although they have different qualities, the vast majority from the point of view of strength, have the same objective: to be able to move the load at a higher speed, and therefore, less time. In the case of sprint, we will be talking about the mobility …

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The Correct Bar Path in Bench Press

The Importance of Executing the Correct Bar Path in Bench Press When it comes to improving in technical exercises like bench press, we must look beyond the classic training variables such as intensity or volume. The bar path in bench press is one of the technical elements that will help us progress much faster in …

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The Effective Bodyweight Leg Workout for your Athletes

Why Perform Bodyweight Leg Training? Bodyweight training is a global fitness trend that continues to rise in the rankings of the American College of Sports Medicine (Thompson, 2023). Disciplines like calisthenics have exponentially gained followers in recent years, but bodyweight leg training is the most complex part of calisthenics. Athletes don’t always have access to …