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Training On One Leg Is Better Than Two

By Wil Fleming | Mon, Jul 16

At Force Fitness we work to develop all aspects of athleticism with the hundreds of athletes we see each week. Speed, strength, power, reaction, lateral movement, balance, and even injury prevention all go into this equation to create better, more resilient athletes.

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Top 5 Additional Valuable Pieces of Equipment for a High School Weight Room

By Micah Kurtz | Mon, Jun 18

Long-term athletic development is one of the many goals for a high school strength coach. Every day we work to transform the young athlete into a robust machine that can squat, hinge, explode, absorb force (land), press, pull, carry, and lunge.

Many of these attributes can be instilled and enhanced by the core lifts that are performed with squat racks, barbells, dumbbells, and benches. But after a high school facility has the staple pieces of equipment in place, there are five additional pieces of equipment to add to a weight room...when the budget allows.

Supplementing your weight room with these pieces will raise the level of training and allow your athletes to maximize their physical potential.

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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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A Call for Change: Addressing 9 Common Myths in Strength and Conditioning for Sports Coaches & Parents

By Ryan Leibreich | Mon, May 14

To start things off on the right foot, some common ground coaches and parents can all share is that we want the same thing: for each athlete to become the best they can be. Period.

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Busting 6 Common Strength Training Myths

By Dr. Andy Galpin | Mon, May 7

In the coaching world, there are a lot of assumptions that have hardened into unassailable facts. These can involve the type of exercises athletes should be doing, rep and set ranges, and how to help people get bigger, stronger, or faster.

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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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How to Develop a Simple Olympic Weightlifting Program for Beginners

By Mike Dewar | Thu, Mar 29

One of the great things about being a coach is the ability to impact the lives of your athletes and clients. After the initial meet and greet with a new athlete, you are often bombarded with questions like:

  • How does your system work?
  • Is it OK for beginners?
  • What are some things a beginner needs to do to get started?
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Getting Started with Bands and Chains for Performance

By Carl Valle | Mon, Mar 19

I had never been a huge fan of accommodating resistance, but after a month of testing athletes who performed a full cycle of chain and band work, I am a believer. To me, accommodating resistance was useful for advanced athletes, but now that I have seen it used at the high school and college levels over the last two years, I recommend it for developmental athletes as well.

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