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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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Frequency of Heart Rate at Rest in Athletes According to Age and Gender

Resting Heart Rate: What is “Normal”? Resting heart rate is an easily measurable clinical parameter that indicates the activity of the heart pumping blood when we are not exercising or moving, that is, when we are relaxed. It usually ranges between 60 and 90 – 100 beats per minute, and can vary throughout the day, …

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How many times a week do powerlifters train?

Relationship Between Session Intensity and Training Days per Week in Powerlifting Powerlifting is a sport of both relative and absolute maximum strength, comprising three movements: squat, bench press, and deadlift (Ferland & Comtois, 2019). This athletic discipline has existed as a strength sport for several decades but has gained increased attention in the last 10 …

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Squat Velocity: Discover the Right Speed for Your Training

The squat is one of the most important exercises for strengthening the muscles of the lower extremities. To achieve optimal performance with this fundamental exercise, it’s crucial to consider the speed and type of muscle contraction, as they impact muscle activation, strength, and power (Lee & Lee, 2018). In this article, we’ll delve into squat …

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Top 10 Apps for Strength and Conditioning Coaches

Mobile applications flood our phones, with some being more useful than others. Someone looking to get in shape can download different apps based on their goal: improving strength, running more, practicing yoga or Pilates, training the pelvic floor, or any other objective. Everything is available in the Android and iOS stores. A strength and conditioning …

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Rest Pause Training Method For Strength & Muscle

Rest-Pause Training: The Art of Resting Within the Set In strength training program design, numerous variables are manipulated to achieve goals such as intensity, volume, and frequency. One of these variables is the rest time between sets, which can significantly impact how well we approach the next set. Traditional strength training prescription has focused on …

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Undulating Load for Strength Gain: How Does It Work?

What Does Undulating Load Involve for Gaining Strength? The systematic variation of training stimuli, known as periodization, is effective in optimizing responses to power training (“American College of Sports Medicine Position Stand,” 2009). For this reason, there has been considerable interest in comparing different periodization strategies to assess their relative effectiveness. For example, in a …

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ROUNDTABLE – The Science Behind VBT: How to Apply it to Improve Strength and Conditioning in Your Athletes

Delve into the scientific principles underpinning VBT and its application in strength and conditioning programs. Gain insights into monitoring and adapting training loads for enhanced athlete performance. Discover practical tips for integrating VBT seamlessly into your coaching routines. What You Can Expect: 1. Insights from Industry Experts: Meet our esteemed panelists, including Gerry DeFilippo, Justin …

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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 …

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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 …

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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 …

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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. …