Category Archives: Sport Specific Training

Considerations in Athletic Performance Enhancement Training: Olympic Style Weightlifting

Today’s article is a guest-blog by Rob Panariello, a regular contributor to this site. Rob wrote an excellent article pertaining to Olympic lifts and improved athletic performance. I hope you enjoy it!

Robert A. Panariello MS, PT, ATC, CSCS
Professional Orthopedic and Sports Physical Therapy
Professional Athletic Performance Center
New York, New York

Ideal athletic performance comprises a positive contribution of various physical (strength) qualities that are necessary to enhance the movements (skills) of the athletic endeavor. One of these essential physical qualities is power. Power may be expressed as Work divided by Time (W/t) where Work = Force X Distance and Force = Mass X Acceleration. Therefore one method of consideration to enhance an athlete’s physical quality of “power” is for the athlete to lift a specific programed weight intensity (mass) at a high velocity (acceleration) or a higher weight intensity (mass) at the same velocity (acceleration).

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Hip Thrust & Glute Science

Every week or two, somebody tags me hoping I’ll chime in on a Facebook debate surrounding the hip thrust exercise. I wanted to write this response to save me time so that from now on I can just post this link (others can just post this link as well). Here’s how the arguments usually go:

  • Attractive woman mentions on Facebook that she loves hip thrusts
  • Psychic broseph with no experience with the hip thrust comments that she should just do squats and deadlifts and quit wasting her time with silly exercises
  • Attractive woman replies, stating that she’s seen better results in glute development with hip thrusts in just a few months than she has in the previous year or two with squats and deadlifts
  • Strong psychic broseph says that she’s just imagining things and that she doesn’t need to do them since squats and deadlifts reign superior for all things strength and hypertrophy related

A rational lifter would simply reply by saying something like, “That’s very interesting; I’m going to learn more about the biomechanics of that exercise and start working it into my routine.” Sadly, this is rarely the case these days. If you’re close-minded, then I can’t help you. But if you want to learn the science and biomechanics of glute training, then please continue reading. Here is my response to the psychic brosephs who claim to know about the hip thrust despite having no experience with the exercise.

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Maximizing Power Production

olympic shot put

Power = Force x Velocity

Optimal power production is achieved by maximizing the product of force and velocity, so both aspects of training need to be trained to ensure maximal training adaptations. 

In The optimal training load for the development of muscular power, Kawamori & Haff show how heavy strength training and explosive strength training affect the force-velocity curve uniquely. 


Combining both methods will yield optimal results, as explained in the video below.

A more recent paper titled Effects of strength versus ballistic-power training on throwing performance Zaras et al. elucidated the unique fiber type adaptations from heavy versus ballistic training methods. Both types of training improve muscular power through slightly different mechanisms. 

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Dynamic Effort Training: BS or Legit?

I have a good topic of the week post for you today. Let me catch you up to speed.

*Disclaimer – this article applies more so to powerlifters seeking strength gains (increased powerlifting totals), not so much athletes seeking gains in explosive power, though the data can be used to guide training either way.

Two days ago, freaky strong powerlifter Mike Tuscherer posted an article titled Why Speed Work Doesn’t WorkPlease read the article before continuing. Mike basically states that he feels that speed work (aka dynamic effort work, which involves performing lighter loads – usually between 50-60% of 1RM – as explosively as possible) is overrated because:

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