Strength and Conditioning Knowledge Center
Dive into a hub of expertise and insights tailored to enhance your understanding of strength and conditioning
![](https://vitruve.fit/wp-content/uploads/2024/05/The-importance-of-Full-Range-of-Motion-for-your-training-768x512.jpg)
Blog
The importance of Full Range of Motion for your training
What’s Range Of Movement? The range of motion can be technically defined as the degree of movement that occurs in a joint during the execution of an exercise (Haff, 2016). Range of motion plays a vital role in the muscular adaptations that occur in response to training: muscular strength, sports performance, and muscle hypertrophy (Kassiano …
![](https://vitruve.fit/wp-content/uploads/2024/05/Why-Am-I-Struggling-To-Lift-Heavier-Weights_-768x512.jpg)
Blog
Why Am I Struggling To Lift Heavier Weights?
Strength training has become a big deal in today’s society. More and more young folks realize that lifting heavy weights is a smart strategy for getting stronger and improving their body composition. However, lifting heavy has become somewhat risky thanks to influencers. When you start at the gym, the first thing you’ve got to understand …
![](https://vitruve.fit/wp-content/uploads/2024/05/image3-2-768x513.webp)
Blog
Isometric Training for Building Muscle
Two Kinds of Muscle Action: Static & Dynamic The point of this article isn’t to go into detail about muscle actions, but it’s crucial to know the difference to grasp how they affect muscle development. There are two types of muscle action that distinguish themselves by whether there’s movement in the muscles and joints or …
![](https://vitruve.fit/wp-content/uploads/2024/05/Squats-vs-Deadlift-for-Gaining-Strength-and-Power-768x440.png)
Blog
Squats vs Deadlift for Gaining Strength and Power
Squats and deadlifts are two of the three exercises used to measure total strength in powerlifting championships, indicating their importance in the world of strength. Just as we often do with the two top athletes in a sport, many coaches compare squat vs. deadlift to choose which one is better for developing strength and power. …
![](https://vitruve.fit/wp-content/uploads/2024/05/repetitions-in-reserve-768x512.jpg)
Blog
Repetitions in Reserve (RIR): All You Need To Know
What’s RIR in Weightlifting? Repetitions in Reserve (RIR) is a reliable tool for prescribing strength training load (Lovegrove et al., 2022). As the name suggests, RIR refers to the number of repetitions you leave undone before reaching muscle failure. This tool was originally created in “The Reactive Training Manual” in 2008 for use in prescribing …
![](https://vitruve.fit/wp-content/uploads/2024/05/Why-Dont-People-Use-Dynamic-Flexibility-Tests-As-Much-As-Static-Flexibility-Tests_-768x512.jpg)
Blog
Why Don’t People Use Dynamic Flexibility Tests As Much As Static Flexibility Tests?
Flexibility: The Context And Types Of Tests That Can Be Used To Measure This Attribute Flexibility, as a component of fitness, gained importance for the first time in the early 20th century with the emergence of the field of physiotherapy (Adler, 2014). Flexibility has been defined as the range of motion of muscles and connective …
![](https://vitruve.fit/wp-content/uploads/2024/05/Differences-Between-1RM-RP-768x512.jpg)
Blog
The Difference between 1RM and PR and examples
1RM & PR – Definition In the world of training, there are two terms that often get mixed up due to their similarity, and they can even overlap in some aspects. The concepts that cause confusion are 1RM (one-repetition maximum) and PR (personal record). At first glance, we might think they’re the same because lifting …
![](https://vitruve.fit/wp-content/uploads/2024/05/Preventing-Injuries-Recovering-Athletes-With-VBT-768x614.jpg)
Blog
Preventing Injuries & Recovering Athletes With VBT
Bar Speed Track Devices Are The Best Option To Reduce And Recover From Injuries Strength training in team sports has a significant impact on overall performance improvement as well as on minimizing the risk of injuries and the return to training and competition after an injury (Lauersen et al., 2014; Maestroni et al., 2020). The …
![](https://vitruve.fit/wp-content/uploads/2024/05/How-to-Help-Your-Athlete-Achieve-a-New-PR-With-VBT-768x474.jpg)
Blog
How to Help Your Athlete Achieve a New PR With VBT
Relationship Between VBT and PR in Both the Gym and Any Sport Discipline Strength training is the essential tool to achieve a new PR, which stands for ‘Personal Record.’ This term refers to the measurement of our best lift to date, whether it’s because we’ve lifted the maximum number of kilograms for a single repetition, …
![](https://vitruve.fit/wp-content/uploads/2024/05/how-to-get-stronger-without-getting-bigger-3-768x576.jpg)
Blog
How To Get Stronger Without Getting Bigger
The gains in muscle mass and muscle strength are closely interconnected. Generally, greater muscle mass will result in greater strength. This is understandable when considering a very basic principle: strength equals mass times acceleration. Therefore, to have more strength, one must have more mass or move it more rapidly. This is why individuals with a …
![](https://vitruve.fit/wp-content/uploads/2024/05/What-Can-Happen-if-I-Aim-For-Resistance-But-Using-1RM-2-768x512.jpg)
Blog
What Can Happen if I Aim For Resistance, But Using 1RM?
Training muscular strength is something common for high-performance athletes, bodybuilders, young individuals, and older adults. It’s becoming increasingly clear that in the world of fitness and physical training, a common goal for everyone is to improve muscular strength. This is because having good muscular strength is beneficial not only for weightlifters themselves but also for …
![](https://vitruve.fit/wp-content/uploads/2024/05/ROM-workout-5-768x432.jpg)
Blog
How ROM Training Can Help You Gain Muscle Mass
The range of motion (ROM), which refers to the ability of our muscles to elongate, is a forgotten capacity in strength training. When discussing performance determinants in strength training, ROM is the least of the concerns. We often come across discussions about volume, intensity, frequency, or even training time, but ROM is not a variable …