Strength Trumps Conditioning for Body Improvements

Today I have a very exciting story to share! When Kristen, a Get Glutes member since day one, recently showed the forum her updated pics, my jaw dropped. I was blown away by her progress. I immediately asked her to write a guest blog for me so she could share her experiences and detail her journey. Kristen’s mental transformation has mirrored her physical transformation. I’m sure that many of my readers are frustrated with their lack of progress. So was Kristen. But she persisted and prevailed, and she learned to train smart, not just hard. So don’t give up! And Kristen, I’m damn proud of you!

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Considerations in Athletic Performance Enhancement Training: Overhead Weight Room Exercises

Today’s article is a guest blog by Rob Panariello. HERE is an interview with Rob from 3 years ago in case you’d like to learn more about his background.
Robert A. Panariello MS, PT, ATC, CSCS
Professional Physical Therapy
Professional Athletic Performance Center
New York, New York

Overhead weight room exercises such as presses and jerks have gained increasing popularity in recent years. When appropriately prescribed and programed, the performances of these overhead exercises are of great benefit to athletes of various sports of participation. This dialog will provide the reader with some considerations when prescribing overhead weight room exercises.

Why perform overhead weight training exercises?

The daily activities of life as well as the requirements of athletic performance, necessitate the ability to repetitively perform overhead effectively. A painter, an electrician, a construction worker, a basketball, volleyball, tennis, track and field or throwing athlete, are examples of individuals who are required to perform overhead optimally and repeatedly over time.

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Second Powerlifting Meet Results

BC

I finally did it! I got the 600 lb deadlift. It took me six years to move from 550 lbs to 600 lbs, but I got there. For the past several months, I’ve been training my butt off (or better yet, on).

First Meet Results (Last Year)

HERE is a link to my first PL meet one year ago where I attained a 375 lb squat, a 287 lb bench press, a 562 lb deadlift, and a 1,223 lb total at a bodyweight of 220 lbs. This article also details my experiences as a first time competitor. My goal at last year’s meet was to pull off a 400 lb squat, 300 lb bench press, 600 lb deadlift, and 1,300 lb total, but I wasn’t quite there yet. I needed another year to make this come to fruition.

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April Strength & Conditioning Research Questions

squat

Hi fitness folks! Do you know the answer to the April S&C research review questions? If not, you ought to subscribe to our research review service. The review costs just $10 per month and is released on the first day of each month. To subscribe, just click on the button below and follow the instructions…

Strength & Conditioning, Power and Hypertrophy
  1. What strength exercises correlate with increasing sprint speed in international rugby players?
  2. What are the strength and sprinting characteristics of elite rugby league players?
  3. How do strength measures differ between professional rugby league and rugby union?
  4. Can neck training improve isometric neck strength in rugby union players?
  5. Does plyometric training improve kicking velocity in soccer players?
  6. Can back squats create a potentiating effect on agility in court-sport athletes?
  7. How do cluster sets differ from conventional straight sets?
  8. Does fatigue lead to reductions in force output even up to eight sets?
  9. How do eccentric and concentric training affect various adaptations to training?
  10. Can just 4 days of exercise and caloric restriction help overweight men lose weight?
  11. Are bracing or hollowing exercises best for developing the abdominals?

Biomechanics & Motor Control

  1. Could towing a heavier sled improve short sprints?
  2. Does towing a heavier sled involve a different direction of force application?
  3. Does the hip become more important when the snatch is performed with heavier loads?
  4. Do knee joint loads alter depending on hip and knee position during the squat?
  5. How do internal and external cues affect jump squat performance?
  6. Do isometric exercises create the best post-activation potentiation effects?
  7. Does training to muscular failure increase the risk of elbow injury during the bench press?
  8. What load and rest period maximize power output in upper-body complex training?
  9. Could the push press exercise be useful for lower-body power training?
  10. Is the suspension push-up better than the standard push-up?
  11. How do lunges with elastic resistance differ from lunges with dumbbells?
  12. How importance is the stance leg for kicking velocity?
  13. How does gluteus maximus EMG activity change with hip flexion during hip abduction?
  14. How does the way a weight is carried affect spinal loads?
  15. How does fatigue differ after concentric and eccentric exercise?
  16. Are back extensions or reverse hypers better for developing the lumbar extensors?

Anatomy, Physiology & Nutrition

  1. Can testosterone levels predict game outcomes in rugby union?
  2. Is post-workout muscle protein synthesis correlated with hypertrophy?
  3. How does aerobic exercise intensity affect the rate of muscle protein synthesis?
  4. Does growth hormone increase more after aerobic exercise or resistance-training?
  5. Does creatine enhance adaptations to resistance-training in elderly people?
  6. Does a mental imagery training session cause fatigue?
  7. Why do athletes need to know about the metabolic adaptations to weight loss?
  8. Is excessive resistance-training workload associated with specific markers?
  9. Can contrast showers or contrast water immersion improve recovery in elite athletes?

Physical Therapy & Rehabilitation

  1. Is foam rolling as effective as static stretching for increasing flexibility?
  2. Does increasing the strength of the hip muscles improve landing biomechanics?
  3. Can strengthening the posterior chain help certain cases of back pain?
  4. Is gluteus maximus activity different in runners with Achilles tendinopathy?
  5. Do novice runners have weak hips and bad running form?
  6. How are stress fractures, osteitis pubis and snapping hips managed in runners?
  7. What biomechanical variables are associated with IT-band syndrome in runners?
  8. How should femoroacetabular impingement be managed in runners?
  9. What do we know about patellofemoral pain syndrome?
  10. Can plyometrics help improve biomechanical features of functional ankle instability?

You can click HERE to buy this edition as a back issue. Like all our editions, it’s packed with 45 – 50 great study reviews covering a range of topics relevant to exercise and physical therapy professionals alike, and it only costs $10 for the whole thing!

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