Category: Strength & Conditioning
Strength and conditioning guides: maximal strength, explosive power, technique breakdowns, plyometrics, energy systems and weekly programming examples.
Single-leg strength: Bulgarian split squat, step-up and lunge variations
Why is single-leg strength critical? Bulgarian split squat, step-up, lunge and single-leg RDL variations, correcting asymmetries and programming.
Hamstring strength and the Nordic curl: the key to injury prevention
How do you do a Nordic hamstring curl, and why does it reduce hamstring injuries? A guide to progression, volume and programming.
Core training for athletes: anti-rotation, anti-extension and transfer
Core training for athletes: anti-rotation, anti-extension, anti-lateral flexion and force transfer. What to do instead of sit-ups?
Kettlebell swings and hip extension power
A guide to kettlebell swing technique, hardstyle vs. Russian style, hip extension power and programming.
Medicine ball throws: rotational power training
Rotational power training with medicine ball throws: exercise selection, weight, sets and reps, and sport-specific applications.
Plyometric progression: jumping, landing mechanics and volume management
What are plyometrics and how are they programmed? Intensity classification, contact counts, progression and practical rules that reduce injury risk.
Velocity-based training (VBT): strength training with velocity measurement
What is velocity-based training (VBT)? A practical guide to setting loads with bar velocity, velocity zones and velocity loss thresholds.
Deload weeks in strength training: when and how?
What is a deload week, and when and how should you do one? Should you cut volume or intensity? Signs you need a deload, plus sample plans.
What is conditioning? Aerobic and anaerobic energy systems
What is conditioning? Aerobic and anaerobic energy systems, how to develop them, choosing conditioning by sport and programming.
HIIT vs. steady-state: which conditioning for which athlete?
What is HIIT, and how does it differ from steady-state running? Which conditioning method suits which athlete, with protocols and dosing.
Repeated sprint ability (RSA) training
What is repeated sprint ability (RSA), and how is it measured and developed? Protocols and programming for team-sport athletes.
Planning strength and conditioning in the same week: the interference effect
Developing strength and endurance in the same program: what is the interference effect and how do you reduce it? Rules for sequencing, timing and dosing.
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