Preworkout Supplementation, Supplement Cheat-Sheet

Preworkout supplementation is more common than ever before, here is a nice double-blinded paper on such. Some ingredients have shown strong evidence for enhancing subsequent performance. Caffeine has shown an ergogenic effect (at the dosages of 3-6 mg/kg of body weight) on strength, power, and endurance. Caffeine may enhance performance…

Continue reading

Deadlifting without Shoes, Pull-ups for Swimmer’s

Over the years we have seen lifters pulling with and without shoes. Taking away those few millimeters brings a lifter closer to the floor/bar, which decreases the overall distance traveled for the load. Mechanically speaking, this would decrease the overall work being performed, since work = force*distance. This study sought…

Continue reading

IOC Supplement Consensus Statement

It is estimated that approximately half the U.S. population uses some type of dietary supplement. The International Olympic Committee (IOC) just released a detailed 2018 consensus statement regarding the use of supplements in sport found here:  IOC Consensus Statement: Dietary Supplements and the High-Performance Athlete “Products described as supplements target…

Continue reading

FMS Validity, PAP Meta-Analysis

Everyone has their own gamut of screening they may perform with their athletes/clients. Over the years, the FMS has gained much popularity in a variety of sectors. It is believed that the FMS was introduced to identify movement dysfunction that may be correlated to future injury. Last month this study…

Continue reading

Gluteal Tendinopathy, Measuring Youth Anthropometry

Gluteal tendinopathy presents similar symptoms to severe hip arthritis, affecting as much as 25% of all women over 50. Treatment options generally include physical therapy, corticosteroid injections, and rest. This study was just published a few days ago (The LEAP Trial), comparing these treatment recommendations. Subjects: Individuals with lateral hip…

Continue reading

Cluster Sets for Power, Mechanical Loading for Growth

I saw a nice infographic (by Dr. Eddie Jo) on this article: Influence of a Cluster Set Configuration on the Adaptations to Short-Term Power Training. “The purpose of the present study was to investigate the effects of 2 different muscle power training set configurations (traditional vs. cluster) on the lower-body…

Continue reading

Workload Management, Kettlebell Swings

This article by Tim Gabbett and Francois Gazzano provides evidence-based workload management strategies to minimize ailments and injury in high school and collegiate athletes. These two researchers helped me better understand workload monitoring, without the need for expensive equipment. Terms: Workload: combination of sport and non-sport stressors. External Load: objective…

Continue reading

Recovery and Performance, Overcoming Doubt

I gravitate toward meta-analyses and systematic reviews. Those researchers are covering far more ground on a topic than I would be able to. Also, the quality of the evidence seems to be relatively high. Position stands and consensus statements are also very valuable, though they can discretely push agendas when…

Continue reading