strength training

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Strength Training and the Brain

Strength training is thought to train the nervous system.  This makes sense as the ability to recruit muscle fibers, the ability to better coordinate between agonist and antagonist muscles, speed, power, and the ability to “tone down” protective mechanisms like the golgi tendon organs all seem to be neural qualities.  In addition, strength gains are made from training seemingly independently of increases in muscle mass, especially for beginners.  Having said that, there are some challenges with finding these neural training...

A Fresh Look At Core Training: Why The Squat and Deadlift Are Important

Core training has received a great deal of attention over the last 15 years. It is presented as a very scientific, objective, and necessary way to approach training in order to improve performance, prevent lower back injuries, and treat lower back injuries. Much of this depends upon taking research with limited conclusions and applying that to a broader context. For example, two studies published in 1997 by Hodges and Richardson showed that the deep transversus abdominus was recruited first during...

Exercise Order Impacts Performance

Over the years I have found the journal Sports Medicine to be a good source of information.  This journal publishes reviews on significant topics.  The current issue has a review on exercise order for strength training.  Conventional wisdom on this topic is that exercise should be ordered as follows: Explosive exercises (i.e. Olympic lifts, squat jumps, etc.) Large muscle multi-joint exercises (i.e. squats, deadlifts, presses, etc.) Large muscle isolation exercises (i.e. flies, lateral raises, etc.) Small muscle exercises (i.e. triceps...

Kettlebell Techniques, Cleans

kettlebells

The kettlebell is a popular training tool in many circles. It is often used as a metabolic conditioning tool. However, the fact that kettlebells come in different weights means that they can also be used to increase strength and power. When it being used for this purpose, one needs to be flexible with some of the techniques used on kettlebell exercises. This post is going to focus on how to perform the clean with a kettlebell, with the goal being...

Strengthening Below the Knee

In the previous blog (http://wp.me/p1XfMm-o) posting, I covered the importance of training the lower extremity. In this posting, we’ll explore several exercises to help train this area. This will include: • Strength training • Shin splint prevention drills • Stability exercises • Low intensity plyometrics After we have covered these exercise, a number of sample programs will be presented. Strength training exercises refer to calf raises. These can be done standing, seated, on a leg press, and even one leg...