Category: Strength & Conditioning
Strength and conditioning guides: maximal strength, explosive power, technique breakdowns, plyometrics, energy systems and weekly programming examples.
Foot and Calf Strength: The Overlooked Foundation of Sprinting and Jumping
The foot and calf are the first and last points of contact with the ground. We cover exercises and weekly dosing that build strength, stiffness and resilience in this area.
From Maximal Strength to Speed: How Gym Power Transfers to the Field
Being strong in the squat does not automatically make you fast. We explain which bridges are needed for strength to become speed on the field.
Training with Bar Velocity: What the Load-Velocity Profile Tells an Athlete
How fast you lift matters as much as how much you lift. We explain the logic and limits of bar velocity measurement in plain language.
Dry-Land Strength for Swimmers: Start Jump, Shoulder and Trunk Work
Alongside hours in the pool, dry-land work supports a swimmer's start, turns and trunk control. We explain what to focus on and how.
Shoulder Strength for Racket and Throwing Athletes: Rotator Cuff and Shoulder Blade Control
Smashes, serves and throws stress the shoulder at high speed. We outline a balanced shoulder program covering the rotator cuff, shoulder blade control and braking strength.
Landmine exercises: a versatile tool for shoulder-friendly pressing and rotational power
A barbell anchored at one end gives athletes a shoulder-friendly pressing angle and rotational power options. We explain how to place landmine exercises in your program.
Adductor Strength and Groin Health: A Program That Starts with the Copenhagen Plank
The inner thigh muscles work constantly in cutting, kicking and sliding movements yet are often forgotten in programs. We explain the Copenhagen plank and its progressions.
Pull-ups and pulling strength: balancing vertical and horizontal pulls for athletes
Programs that overweight pushing movements stress the shoulder and posture. Pull-ups and rows are the foundation of an athlete's upper-body health and strength.
Shoulder health: a strength and stability program for overhead athletes
Shoulder health in overhead sports such as volleyball, basketball, tennis and swimming: thoracic mobility, scapular control, rotator cuff and load monitoring.
Isometric training: overcoming and yielding applications
What is the difference between overcoming and yielding isometrics, what problems do they solve and how are they built into a program? Duration, set and frequency parameters.
Sled sprints and resisted acceleration training
Resisted acceleration training with a sled: load selection, the velocity loss method, a technique checklist, the distance-reps-rest balance and a sample session.
Tempo and eccentric training: where slow reps fit in a program
How do you read tempo notation, why is the eccentric phase special, and where do slow reps fit in the program? Practical examples and common mistakes.
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