Strength Training Tag

Having spent time across multiple sports including boxing, rugby, weightlifting, powerlifting, and other endurance based sports, the greatest aspect to concentrate on is - “in this sport, where should the optimal expression of power be positioned on the force-velocity curve?”   I like to utilise the method of post-activation potentiation (PAP).   What is this? It is a short-term improvement in performance (power exercise) following a conditioning activity (strength exercise). This short-term improvement is thought to be related to an increased potentiation of motor units following a high motor unit activity in the muscle. An example of this is an improvement in counter movement...

I have been asked what is the best way to warm up prior to commencing a strength session using weights. A few questions are “should I warm up by walking on a treadmill?” or  “should I just do a few stretches?”   First off - what is a warm up? A warm-up is a session,  comprises of light cardiovascular exercises combined with stretches, and is necessary to help avoid injury whilst working out. Why warm up? For majority of all Australians we have a desk job comprising of 8-9 hours of sitting hunched over a desk. Due to the nature of the job our...

Perhaps you're afraid lifting weights will make you look bulky. Maybe you're hung up on the fact that you 'only need cardio' to lose weight? Or you just don't think you have enough time for strength?   The benefits of strength training for women are immense. For example, women more than men, need to meet the essential strain for bone remodeling which is required for the reduction of osteoporosis. Unfortunately however there are several long standing myths and misconceptions that mean many women overlook strength training as a part of their regular exercise regime. Accredited Exercise Physiologist, Kitty Chao, sets out to bust some of the...

For long term athletic development young athletes should start a structured strength & conditioning program early in their development.  The focus should begin with developing fundamental movement skills and over time (many years) taper down to emphasise more sport specific requirements, competition and success in competition.   The benefits to starting kids early are numerous and include increases in strength, overall health & wellness, reduced injury rates and improved sports performance. Sounds good to me! Research shows that resistance training/weightlifting is a relatively safe activity when compared to common sports such as Rugby, Soccer, Basketball and Athletics i.e. there are less injuries...

Bigger muscles have the potential to create more force. More force creates greater power output. Greater power output means sprinting faster, jumping higher, changing direction more efficiently and ultimately better performance.   Whilst it’s important to note that it’s not all that black and white, having a fairly distinct training focus and outcome is vital to the design, structure and overall success of most resistance training programs. To put it very, very simply; we want athletes with more muscle, who can apply high amounts of force and do it rapidly. Hypertrophy. Strength. Power. Hypertrophy – build more muscle Simply put hypertrophy means an increase in the...