Strength and Conditioning Knowledge Center

Neuromuscular strength is a physical capacity that has gained great relevance in the world of training in recent years. Where today strength training takes place 40 or 50 years ago, endurance training took place. Strength has gained so much weight in the training industry because it has been shown that other physical capabilities stem to …

What is speed and how is it trained in young athletes? Speed is a physical ability that determines, on many occasions, the triumph of sports performance. Speed is crucial for a large number of sports, from the well-known football to tennis and even athletics. Speed often determines a performance result. In swimming, for example, swimming …

Why is velocity training important for the boxer? The main objective of boxing is to land a clean blow to the opponent without receiving any in return. The greater the impact against the opponent’s head or torso, the greater the likelihood of success in achieving a knockdown or knockout, as well as to get a …

What is an encoder?  What is a motion velocity analyzer? An encoder is a motion sensor that generates digital signals in response to motion (1). Encoders can provide users with information on the position, velocity and/or direction of all types of machinery (2).  Encoders are generally used to measure one or more specific parameters about …

What is Bat Exit Velocity and Why is it So Important in Baseball and Softball? Image taken from Chris Chow (Unsplash) Bat velocity is the speed with which the ball leaves the bat just after the impact  (Nicholls, Elliott, Miller, & Koh, 2003). Exit velocity is one of the main metrics taken into account in …

Specific Training Needs of The Baseball Pitcher to Gain Velocity Pitching velocity is one of the most highly valued performance metrics in baseball. Since the radar gun was introduced in baseball in the 1960s, pitching velocity has become a major part of evaluating pitching talent (Erickson et al., 2020). That is the reason why many …

First, you should know what the weight of your maximum rep (1RM) is.   To know the weight we have to lift we have to know how close or far it is from our weight of a maximum repetition (1RM). The weight of a maximum repetition is the load we can lift only once and …

Reasons why it’s important to know how to measure bar velocity The average velocity at which we move the bar can be used as a very good estimate of the relative load we are lifting. In 2010 this finding was first published in English (J. J. González-Badillo & Sánchez-Medina, 2010), but its origins go back …

Surely, you’ve already taken a multiple-choice test or had an option in which all the previous ones were correct. That happens when we ask ourselves “how many days of rest should I have per week?” Multiple answers are valid since there is no single solution. It will depend on our level of training, the qualities …

Before you know if you should train with stiffness, what is it? Image taken from Bruce Mars (Unsplash) Delayed onset muscle soreness (DOMS) is a functional muscle disorder caused by eccentric muscle contractions or unknown forms of exercise (Hotfiel et al., 2018). By performing biopsies at the muscular level, it has been proven that there …

Periodization of training in sport: what is it and where does it come from? Image taken by Joel Muniz (Unsplash) The periodization of training is the tool that coaches have for athletes to respond to the training load with beneficial adaptations for their sports performance (Medicine, 2013). If the load used is less than necessary, …

How did you plan to study for an exam? Most students focus on studying the days leading up to the test, but they know that they would do much better if they spread out those hours of study over the months. Many of us have experienced the end result firsthand: if you are lucky, you …