Strength and Conditioning Knowledge Center

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 …

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 …

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, …

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 …

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 …

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 …

Weight Training to Lose Weight – Still Underrated An analysis of twelve systematic reviews and 149 studies published in the prestigious Obesity Reviews highlights the three key pillars to keep in mind when formulating a weight loss training strategy (Bellicha et al., 2021): “Aerobic training is more effective than weight training for weight loss”. We …

Brief Description of Both Olympic & Standard Barbells Olympic Bars have surpassed standard bars that were commonly used in most weightlifting facilities. While Olympic bars got their name from being primarily used for Olympic weightlifting, they are now increasingly seen in sports centers, whether commercial gyms or high-performance facilities. Due to their competitive use, these …

Features a Hockey Player Must Have Ice hockey requires high levels of strength, acceleration, speed, power, endurance, agility, and balance (Nightingale, 2014). Greater explosive strength and acceleration can make a player win the puck and have better offensive and defensive performance. Similarly, better performance indicators (KPIs) increase the athlete’s chances of success in their tasks, …

Resistance training is Medicine: Benefits of Resistance Training Cardiometabolic Health Not long ago, resistance training was considered solely as an activity for exceptionally muscular men competing in weightlifting sports. The rest of the population saw no reason to engage in resistance training, and even high-performance athletes tended to avoid such sessions because they believed it …

Countermovement Jump (CMJ) – The Ultimate Lower-Body Power Test Index The countermovement jump (CMJ) is a test during which the athletes squat to their preferred depth and then jump as high as they can. The primary purpose of this jump test is to measure the lower-body power and lower limb strength. Due to being more …

Powerlifting is a sport that has gained a significant number of followers in recent years. This sport, which was virtually unknown in the 1990s, reached its peak in the early 2000s and now, in 2023, it has become a social phenomenon. I’m sure you’ve seen people in your gym performing the fundamental exercises (squat, deadlift, …