Lessons From China

LESSONS FROM CHINA
by Dr. John Rusin

RECENT OLYMPIC SUCCESS

Many have predicted the demise of the American athlete over the course of the last century, but today, more than ever we sit as a country questioning our superiority in the realm of competition. With just over a year until the 2016 Rio Olympic Games, the question remains, how is the United States, who has lead the overall medal counts in five of the last six Olympic Games, going to stack up against the world’s big dogs that have been scraping at our heels for years?

In the last decade alone, a shift has occurred changing the very landscape of American athletic prowess and success in the Summer Olympic Games. America is being challenged by powerful and exponentially growing countries like China for world, I mean Olympic domination.

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February Research Round-Up: Hypertrophy Edition

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

Do high loads lead to greater hypertrophy than low loads?

The study: Muscular adaptations in low- versus high-load resistance training – a meta-analysis, by Schoenfeld, Wilson, Lowery & Krieger, in European Journal of Sports Sciences (2014)

What did the researchers do?

The researchers set out to perform a meta-analysis of randomized controlled trials (RCTs) comparing the long-term effects on muscular size and strength of low-load (as defined by ≤60% 1RM) and high-load (as defined by ≥65% of 1RM) resistance training. They included RCTs or randomized crossover trials measuring changes in muscular strength or size in which subjects were allocated to different groups or conditions that trained with either low- or high- relative loads but where all subjects trained to muscular failure for >6 weeks.

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Top 3 Compound Core Training Exercises for Abs

Top 3 Compound Core Training Exercises for Abs
By Nick Tumminello

Although just about everyone from fitness professionals to athletes to recreational exercisers talk about core training, most are unaware that the term Core, in reference to the muscles of center of the body, was first coined in 1982 by Bob Gajda (1966 Mr. America) & Richard Dominquez M.D. in their book Total Body Training.

In their book, Gajda and Dominquez stated: 

“The first essential concept in total body training is that of the “core.” Which is our term for the muscles of the center of the body. These muscles stabilize the body while we are in an upright, antigravity position or are using our arms and legs to throw or kick. They maintain our structure while we do vigorous exercises, such as running, jumping, shoveling snow, and lifting weights overhead. These are the muscles that control the head, neck, ribs, spine, and pelvis.” 

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February Strength & Conditioning Research Questions

Hi fitness folks! Do you know the answer to the February 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. Can battling ropes be used to develop aerobic fitness?
  2. Is volume-based overload in plyometric training effective?
  3. Is resisted sprint training better than traditional sprint training in trained athletes?
  4. Does the bilateral force deficit affect volume during resistance training?
  5. Do vertical and horizontal plyometric training programs lead to different results?
  6. How does resistance training affect repeated sprint performance in athletes?
  7. Does hamstring-specific resistance training improve sprint ability in soccer athletes?
  8. Can kettlebells be used to develop aerobic fitness?
  9. Does medicine ball training improve throwing velocity in handball athletes?
  10. How do strength and size change over time in American Football players?
  11. Is volume-matched rest-pause superior to conventional resistance training?
  12. Do high loads lead to greater hypertrophy than low loads?

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