March Strength & Conditioning Research Questions

Hi fitness folks! Do you know the answer to the March S&C research review questions? If not, you ought to subscribe to our research review service. To subscribe, just click on the button below and follow the instructions…

 

Strength & Conditioning, Power and Hypertrophy

  1. How long does it take to recover from a resistance-training workout?
  2. How does resistance-training frequency affect strength gains?
  3. Which type of resistance-training periodization is best for rugby players?
  4. How does bar speed (repetition duration) in resistance training affect hypertrophy?
  5. Is BFR superior to standard resistance-training when taken to similar levels of fatigue?
  6. Can plyometrics produce a postactivation potentiation effect for sprint running?
  7. How can postactivation potentiation be used for training rugby players?
  8. Does maximum isometric mid-thigh pull strength predict jumping ability?
  9. Is long-term training using postactivation potentiation techniques effective?
  10. Are vertical and horizontal jumping ability predictive of 100m sprint running times?
  11. Can plyometric training improve neural drive?
  12. Can plyometric training improve sprint running and jumping ability in track athletes?
  13. How do strength coaches incorporate strongman implements into programs?

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Simplify Your Deadlift

Simplify Your Deadlift
By Adam Pine

Getting a big deadlift may not be easy, but it’s a lot simpler than most make it to be.

The most important advice I can give someone wanting a bigger deadlift is, “practice the deadlift.” Just like everything else in life, practice makes perfect.

If you want to deadlift a ton of weight, master the movement.

The most important part of the deadlift is the setup.

Setup Takeaways:

  • Setup close to the bar.
  • Feet at or inside hip width.
  • Hands outside your hips with an over/under grip.
  • Breathe and brace, get as tight as possible. This can be done at the top at the beginning of the setup, or at the bottom right before you lift. It is important that you stay extremely tight, try to become immoveable.
  • Push your hips back to the wall behind you creating tension in your hamstrings. Keep this tension.
  • Grab the bar. Pull the slack out, try to bend the bar over your kneecaps while keeping straight arms.
  • As you pull the slack, use the weight as a counterbalance to pull your chest up and lower your hips. As you lower your hips, find the tension in your hamstrings and create tension through your entire body.
  • Chest up, abs braced, maintain a neutral spine position.
  • Keep your weight on your heels and maintain a fairly vertical shin position.
  • Stand up through your heels as explosively as possible. Try to melt imprints of your heels into the ground. Lockout hard by squeezing your glutes together like you’re trying to crack a walnut between your butt cheeks and hump the bar.

Me pulling 710.

Common Mistakes and Corrections

Too Much Variation and Focus on Accessory Work

If you want to get good at deadlifting you have to practice deadlifting. Seems very obvious, but tons of people get caught up in training movements similar to the deadlift, without actually training the deadlift itself.

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March Research Round-Up: Pain Science Edition

chronic-pain

Every month, Chris and I write the S&C Research review service. In this article, Chris has written a preview of the March 2015 edition. This edition comes out on Sunday. As always, it covers a broad range of new research but this edition has a special theme of pain science!

Pain science is not just for physical therapists. All fitness professionals should have a rudimentary awareness of the key concepts in this area of research, including fear avoidance, pain catastrophizing, and central sensitization, which are referred to in the study reviews below.

Is pain catastrophizing a risk factor for chronic pain after total knee arthroplasty?

The study: Pain catastrophizing as a risk factor for chronic pain after total knee arthroplasty – a systematic review, by Burns, Ritvo, Ferguson, Clarke, Seltzer & Katz, in Journal of Pain Research (2015)

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Bret’s Third Powerlifting Meet: What a Crazy Day!

I have never been very strong in the gym. I frequently joke around with my powerlifting friends at Revolution Training Systems, saying that if only the lifting community valued hip thrust, barbell curl, and calf raise prowess as the true measures of strength, I’d be hailed as one strong son of a bitch. Nevertheless, I’ve thoroughly enjoyed watching the strength of my lifting partners and clients over the years far surpass mine. However, this doesn’t stop me from trying to be the best that I can be. Even though the most I can hope for is to be mediocre in powerlifting, I think that choosing to not compete in powerlifting because I’m not that strong at the squat/bench/deadlift, even though I love the sport, would demonstrate a lack of true strength. As I wrote last year in “It’s My PR!“, I lift for me and me alone, and when I set a PR, I jump for joy regardless of how my strength compares to that of others.

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