strength & conditioning

Predictive Running Performance I:

Predictive Running Performance I:

In all human endeavors repeatability and a sense of control are generally sought after. Even in a game as chaotic as Aussie Rules Footballs; strategies, techniques, fitness and numerous other elements are all developed to maximize control and win. Running performance has been traditionally based on either a VO2max test, or previous running. This is(…)

Eccentric hamstring training: an emerging paradigm in lower limb injury prevention

Eccentric hamstring training: an emerging paradigm in lower limb injury prevention

The hamstring muscles are uniquely prone to injury in field athletes, where high intensity running and sprinting often lead to strains and occasionally tears. While the aetiology of hamstring injuries is complex, thigh injuries were highlighted in The UEFA Injury Study 2011 accounting for 17% of all injuries, with subsequent lay-off time of 18-24 days. Cases of(…)

DOMS: a review of interventions

DOMS: a review of interventions

Torres et al. (2012) published a systematic review of various interventions and modalities used to decrease delayed onset of muscle soreness (DOMS). Most DOMS occurs during the eccentric portion of the lift; lengthening under load appears to cause sufficient microtrauma to the muscle as to cause significant pain after the workout. Concentric work seems to have(…)

Return-to-play following ACL surgery, rate of force development and strength requirements

Return-to-play following ACL surgery, rate of force development and strength requirements

ACL injuries are common in field and court sports, however there are a limited number of accepted indicators that determine readiness to return to play sport following ACL surgery. A new study published in The Journal of Orthopaedic Sports and Physical Therapy  has evaluated the readiness to return to play based on measures of maximal voluntary isometric(…)

Power generation

Power generation

Olympic lifters and power lifters have been at this debate for decades, arguing who generates more power. Every now and then sprinters, high jumpers and throwing athletes (hammer, shot, discus and javelin) poke their heads in on the debate. Data has repeatedly shown power lifters generating more total force while Olympic lifters generating more power.(…)

Kettlebell swings for medial hamstring

Kettlebell swings for medial hamstring

We introduced KB’s a while back, indicating their effectiveness in non-specific (pre-season / general prep phase) aerobic conditioning. Similarly, when we talked about KB training and spinal loading, we mentioned that the KB swing compliments the squat by providing a balance to the spinal loading pattern as well as activating the spinal extensors and gluteal muscles at 50% and(…)