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Training Articles - Strength

  • Muscle Building Tips
    Annie Jones provides advice on five key muscle building tips to help you move from scrawny to brawny.
  • Weights versus Sprints
    A review of the various viewpoints on the role of weight training in a program designed to improve speed
  • Muscle Balance: Getting it Right
    Muscle balance is important in the prevention of injuries and may assist in the development of maximum speed and improved muscular performance. If not addressed, through a well thought out and disciplined training program, muscle imbalances can slow down and possibly result in injury to the young athlete.
  • Strength Development for Young Adolescents
    The experience of providing resistance training education to groups of young adolescents has been etched in my mind. For the most part this is, and can be, a very enjoyable experience, but it requires constant supervision and control. The focus of youth strength training programs needs to focus on correct technique, smooth controlled motions, less resistance and many repetitions.
  • Resistance training for young athletes
    Some guidelines to starting a strength-training programme with young athletes
  • Promoting healthy weight training programs for young female athletes
    The research indicated that after boys go through puberty they have an increase in muscle development. Their gluts and hamstring muscles are much bigger and stronger while females seldom experience this burst or increase in muscular strength. Females have a tendency to be more dominant through the anterior compartment of the upper leg. The quadriceps and front muscles become thick, leaving the back muscles, such as the gluts and hamstrings less developed, thus leading to a muscular imbalance through the anterior compartment of the upper leg. This condition puts more stress on the ACL therefore, increasing the chance for injury (Moore, 2008)
  • Tips to Promote Continued Strength Development

    Strength training advice which may be helpful to those in the intermediate or advanced stages of training who may be: searching for ways to stimulate growth of muscles, reached a plateau in strength improvement, or demonstrating boredom with their current training routine

  • How to stretch and strengthen your muscles

    You do not need equipment or gadgets to stretch and strengthen your muscles, and there are a surprising number of exercises for endurance and strength that you can do at home, when you travel, or even at the office.

  • The benefits of strength training for young female athletes

    The two major reasons for resistance training in junior female athletes are injury prevention and playing performance. Female athletes appear to have a higher incidence of lower-limb injuries than male athletes with studies showing that they are two to eight times more likely to suffer knee injuries. This may be linked to strength and flexibility imbalances in the lower limb, both of which can be addressed through correct training.

  • Women, weight and weight training

    A review of some myths associated with weight training for the female athlete

  • Squatters rights to leg power
    Downhill skiers do it, too. Most track and field athletes consider it an essential part of their supplemental training. Even soccer and hockey players rely on it.
  • Strength and muscle balance checks
    A speed strength imbalance between two opposing muscle groups may be a limiting factor in the development of speed. Muscle balance testing to compare the strength of opposing muscle groups is important to prevent injury and guarantee maximum speed of muscle contraction and relaxation.
  • Free weights offer more specific training than machines
    The main problem facing the newcomer to resistance training is where to begin, since choosing the appropriate training method can have a significant impact on the effectiveness of the program. And the key question for most people is: should I use free weights or machines?
  • How strong do your athletes need to be?
    How 'Strength' training can be your major path to success
  • Myths of Exercise Prescriptions
    Four of the training myths circulating the fitness world
  • Why you need E-Lifts in your Training Plan
    New training techniques can be positive, particularly if they evolve from an established and proven system of training. Plyometrics is a good example of the positive evolution of training methods.
  • Shoulder pain reduction using resistance training
    An overview of the shoulder anatomy and suggests an appropriate training programme to possibly lower your risk of shoulder injury
  • Strength Training and the Young Athlete
    Should pre-adolescent kids lift weights or should they not? Will it stunt their growth or increase their likelihood of future sporting success? Is growth plate damage a real concern or merely an exaggerated issue? This debate has raged on for years. Hopefully, this article will help clear up some of the concerns.
  • Power gym training for athletes
    When visiting a gym one will find many an athlete doing all sorts of exercises with all sorts of reps and sets. The question is why are you going to the gym and why are you doing resistance training? When power is your goal, training should be as follows:
  • Medicine ball workouts that can do wonders for your running velocity and power
    Most medicine ball drills involve lifting, throwing and catching the ball, but the real focal point for such activities is the muscular 'corset' which surrounds the junction between the trunk and the legs.
  • The full squat from the trainer's perspective
    Advice that will enable you to monitor the athlete's execution of the exercise so as to ensure that it is performed correctly and safely
  • Stair climbing for lower body strength
    How stair climbing can be used to develop lower body strength
  • Identifying and correcting technical exercise mistakes
    A review of the types of mistakes that can occur in the execution of a lift when weight training
  • The benefits of explosive strength training for rugby football
    A look at the areas of the game where developing explosive strength can benefit rugby players
  • Olympic lifting for athletes made easy
    How to develop a sound technique to perform the Olympic lifts effectively and efficiently
  • Attacking the sticking points that are inherent in all lifts
    How you can increase the speed of the bar movement in the bench press
  • Hip flexors - the most underdeveloped muscle group in strength training
    Despite their importance to a wide range of athletic and sporting activities, the hip flexors are the most neglected major muscle group in strength training. It is very rare to find training programs that include hip flexor exercises. By contrast there is usually a great deal of emphasis on exercises for the leg extensors.
  • Punch like a jackhammer
    How boxing and martial arts athletes can improve their punching power
  • Strength Training for Boxers
    Recently athletes from all sports have begun to realize the importance of weight training. So, why have boxers been reluctant to realize the importance of resistance training?
  • Getting 'set up' to start out right - part 1
    How to correctly position your body and hold the bar correctly when weight training
  • Getting 'set up' to start out right - part 2
    One may think the approach would not be that big of a deal when lifting the bar off the floor or performing any specific lift but it actually is the beginning of the start. Just consider:
  • Getting 'set up' to start out right - part 3
    A look at the grip width on the bar, the grip on the bar, the angle of the thigh in relationship to the torso and the elbow position
  • Getting 'set up' to start out right - part 4
    A look at the torso position, head position, preparing to move the bar and interaction with the bar
  • Getting 'set up' to start out right - part 5
    A look at the importance of the shoulder and hip joint interaction with the bar, the alignment of the shoulder joint to maximize the pull, the alignment of the hip joint to maximize the pull and the initial pull off the floor
  • Strength training for children
    Biomechanical research has shown that activities such as throwing, running and hitting impose larger forces on the body than weight training. These activities have been shown to place heavier stress on the growth plates of growing bones than weight training. To minimize the potential for growth plate damage, closer attention should be given to the above mentioned activities.
  • Five secrets to a bigger chest and arms
    The secret to building a bigger chest and developing your upper arm muscles
  • How to assess your One Repetition Maximum (1RM) for strength training
    How to assess your one repetition maximum (1RM) for strength training
  • How to gain muscle mass but not fat
    How to gain muscle mass while losing body fat as well
  • How can I measure/test my athletes core strength?
    If core strength is poor then the torso will move unnecessarily during motion and waste energy.
  • Here's some more good advice from Popeye on pumping iron
    Iron deficiency is a common problem for the trained athlete, in particular females and those on restricted diets.
  • Static Contraction Training - Maximum Overload in Minimal Time!
    Static contraction training, instead of focusing on the amount of exercise and frequency, emphasizes intensity of the workout session. This is done by working with weights that are far in excess of what you would use during a traditional strength training workout routine.
  • The Magic Workout
    How your muscle fibre type determines your ideal strength training workout
  • Ladder Training
    How do you go from only being able to perform a couple of press ups or dips to completing 100 reps?
  • Release natural steroids to build muscle
    While most adults are looking for ways to lose weight, there are many teenagers looking for ways to gain weight and increase muscle size to improve sports performance. New research discoveries show how to increase your body's natural steroids to accomplish this goal faster than ever.
  • Strength Training for Women
    Why strength training is vital for women, but the programme depends on their event, not their gender.
  • High heart rate strength training (HHRST)
    What high-heart-rate strength training is all about and an example of a six-week training programme
  • Why you need E-Lifts in your training program
    The mechanics of E-Lifting and why E-Lifts are essential to your strength-training program.
  • Using the slow lifts to improve the fast lifts
    This method has long been utilized by elite eastern block athletes as a "plateau buster" - a way of promoting progression in athletes who are experiencing stagnation in their training.
  • Productively timing your two a day workouts
    How it is possible to successfully strength train multiple times per day
  • Six of the best to flatten your belly
    Like most things worth having, developing a great set of abdominals is not easy, but it is possible to achieve success if we apply our selves and exercise not just our bodies but our minds also. It is not just about training hard - but training smart.
  • Drag yourself out of the gym and into shape
    The weighted sled provides a number of training opportunities for developing many facets of fitness, from low level cardiovascular conditioning to anaerobic conditioning when performing sprints to muscular endurance, hypertrophy and strength work.
  • The Power Clean
    Since speed and power go hand in hand, when in the weight room we must focus on the same elements of training that will help us to be faster on the field or the track.
  • Super Sets
    How to develop pure strength, muscular endurance and lose fat
  • Fitter, faster, stronger, leaner!
    How to go from your current physical performance levels to dizzying new heights by making logical progressions in your workouts

Literature Review - Strength

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If you would like to contribute an article related to coaching or training, for inclusion in the Library, then please email me.