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Improving Performance, Restoring Symmetry, and Reducing Injury Risk with Unilateral Exercises

By Nic Gill | Tue, May 22

Almost every sport requires athletes to move unilaterally – emphasizing one leg, arm, or side of the body more than the other. Most running, jumping (takeoff and landing), and throwing is unilateral. It’s rare for any athlete to generate motion bilaterally using both arms, legs, and sides of their body equally. And when they do, it’s not for very long and usually precedes a transition back to unilateral movement.

And yet in the gym, there can be a temptation to focus most - if not all - of the training we program for our athletes on bilateral exercises.

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5 Reasons Why All Athletes Can Benefit from Bodybuilding

By Mike Dewar | Mon, Apr 30

Bodybuilding training principles can be a valuable asset to a strength and conditioning coach. Often, bodybuilding programming can receive a bad rap. It is generally thought to involve more isolated (non-compound) exercise and lack sport-specificity.

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How to Develop Your Own Leg Training Approach

By Carl Valle | Mon, Apr 23

The evolution of strength training over the years can be seen by what the average coach does, but are we heading in the right direction? With so many variables and so many leading authorities using different approaches, how do we make the right choices for our athletes - especially when it comes to leg training?

Science is important, but many coaches have made surprising decisions to use the research differently based on their experience. In this article, both the science and logical, empirical experience are outlined in a straightforward way. It doesn’t matter if you are a new coach at small college or an elite coach at a national training center, a lot of brilliant minds are sharing great points on training.

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Cultivating Context in Your Coaching

By Kenny Kane | Mon, Apr 16

As a coach, it’s easy to be comfortable with sets, reps, work-to-rest ratios, and 1RM percentages. These are all nice, tidy numbers that are easy to keep track of. They’re a necessary requirement for designing, executing, and monitoring programs.

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A Strength Coach’s Guide to Programming Plyometrics

By Carl Valle | Mon, Apr 9

Like any training modality, the two paths of training and teaching are necessary to fully exploit the benefits of plyometrics. With so many different exercises and development levels to work with, sometimes plyometric training is dumbed down to make this easier to administer, which is boring the advanced athletes. On the other hand, workouts that are too advanced can injure athletes and discourage them from doing plyometrics in the long run. 

I have revised what I do from learning from other coaches, but sometimes you have to look at your program and simply judge what can be done better.

Here are six lessons I have learned the hard way, and some I have learned from just knowing which coaches provide the best advice.

But First...Before You Start Adding Plyometrics...

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Give Your Workouts a Turbo Boost with Tim DiFrancesco’s NBA-Proven Movement Preparation

By Tim DiFrancesco | Mon, Apr 2

As a coach, you probably spend an awful lot of time and effort tinkering with the details of each workout. Whether it’s tweaking sets and reps, figuring out optimal lift percentages, or messing with rest periods, there are an almost infinite number of ways to alter, and hopefully improve, the quality and impact of each session.

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How To Structure Speed and Power Training for Advanced Athletes

By Joel Smith | Mon, Jan 15

“Anything works” when you are dealing with novice athletes.

You can do 5-3-1, Starting Strength, 1x20, Triphasic, Husker Power, APRE, and the list goes on. There are also plenty of vertical jump programs and 40-yard dash workouts that will deliver good results for those who haven’t done much serious training.

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3 Speed Training Methods That Don't Work (And What To Do Instead)

By Joel Smith | Mon, Dec 11

In the realm of getting fast, there are lots of proposed fixes... lots of things that “look” like they are training speed. But in the end, not as many things truly work as well as they say.

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Is Early Sport Specialization As Bad As You Think?

By Mike Robertson | Mon, Nov 13

One of the most heated talking points in our industry today is that of early sport specialization, or ESS. It seems like nowadays everyone and their mother wants to jump on the bandwagon and talk about how ESS is ruining our kids.

And you know what – they’re not totally wrong.

But here’s the thing – I don’t think they’re totally right either.

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Power Through Plateaus With These 3 Isometric Training Protocols

By Joel Smith | Mon, Oct 23

Are we right to think that full-range “up-and-down” lifts against resistance are the only way to train for athletic speed, power, and even muscle endurance?

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