jump squats

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Olympic Lifts: Maybe We Don’t Need To Catch The Bar…

The Olympic lifts and their derivatives are widely performed in the strength and conditioning of athletes. They involve exerting force against the ground, rapid movements, high power outputs, and are total body efforts. However, they require a great deal of technique and take a long time to master. As a result, some coaches have moved to exercises like jump squats and partial movements like the pull that do not require a catching phase to reduce the technical demands.   One...

Power Development, Part IV: Tools and Strategies

gym floor

In our last three posts ((http://www.cissik.com/blog/2017/01/power-development-part-i-foundations/ , http://www.cissik.com/blog/2017/02/power-development-part-ii-cautions/ , and http://www.cissik.com/blog/?p=1723&preview=true ) we covered background information behind training for power, cautions with it, and principles behind program design. With this post we’ll cover some of the tools and strategies that are used in power training.   The following is a list of tools and strategies used in power training. It’s not a comprehensive list, but it does cover the major ones: Olympic lifts Plyometrics Jump squats Bench throws Power lifting...

Muscles Are Not Recruited Uniformly

The last few years have seen studies showing that the muscles don’t react uniformly to an exercise. In other words, every part of the muscle doesn’t experience an exercise the same way. Different exercises will hypertrophy different aspects of a muscle (for example, some may focus more on the proximal aspect, some on the distal, etc.). It would also make sense that this would extend to how the muscles are recruited by the central nervous system to perform the exercise....