Squats for Sprints/Jumps, Nutrition for Soft Tissue

Reading Time: 4 mins “Strength is never a weakness.” This is one of my favorite quotes that I have been throwing around, borrowed from Mark Bell. It is all too easy to get caught up in elaborate programming and cute exercises when most people simply need to get stronger. The following study is once again…

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Basics on Beetroot for Performance

Reading Time: 3 mins There has been emerging evidence that beetroot juice (nitrate) seems be a reliable ergogenic aid in aerobic performance. After trying some, I needed to find some literature to to support how this phenomena works. So, here we go. The purpose of consuming beetroot juice is to find our way to…

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Preworkout Supplementation, Supplement Cheat-Sheet

Reading Time: 4 mins 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…

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Deadlifting without Shoes, Pull-ups for Swimmer’s

Reading Time: 4 mins 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…

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IOC Supplement Consensus Statement

Reading Time: 6 mins 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…

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FMS Validity, PAP Meta-Analysis

Reading Time: 4 mins 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…

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Gluteal Tendinopathy, Measuring Youth Anthropometry

Reading Time: 3 mins 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…

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Cluster Sets for Power, Mechanical Loading for Growth

Reading Time: 3 mins 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…

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Workload Management, Kettlebell Swings

Reading Time: 4 mins 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…

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