Studies: 2 studies identified attempted to find the answer to this question [1,2], both utilized populations of untrained individuals. Study 1: Examined medicine ball exercises to a 12 week resistance training program. Medicine ball exercises were performed 3 times per week with baseball specific exercises performed twice per week and total body medicine ball exercises once […]
Author Archive | Brett Holland, PT, DPT, CSCS
Sumo Deadlift vs Conventional Deadlift: Is there a difference?
Study: Utilized 13 collegiate football players and had them perform sumo and conventional deadlifts using a 12 RM. EMG (muscle activity) was measured in 16 various muscles in the lower extremities[1]. Results: EMG activity was higher in the vastus medialis and vastus lateralis (2 muscles in your quad) along with the tibialis anterior in the sumo deadlift. […]
Bands vs Chains: Who Wins?
Which is more beneficial? Study: The researchers aimed to implement bands and chains into compensatory acceleration training: “Compensatory acceleration training (CAT), which is the process of attempting to achieve maximal acceleration with a moderate to high load,13,14” (Jones, 2014). They took 24 collegiate baseball players and split them into either a 5 week CAT with […]
Block Periodization appears better for trained athletes
The concept of block periodization continues to show its merits in highly trained individuals. For the most part, block periozation has outperformed classic linear periodization as athletes become more trained. This is most likely due to the increased intensity and concentrated workloads provided by the block model. In linear periodization, a tremendous amount of time […]
Postactivation potentiation fails again
Another research study [1] has put a thorn in the side of individuals whom promote postactivation potentiation (PAP) as a performance boosting training technique. In laymen’s terms PAP is if you lift something heavy and then go and perform an explosive movement, you will move faster. Similar to swinging a weighted bat in the on-deck circle […]
Do alternate techniques on the leg press make a difference?
When performing the leg press, does altering the technique make a difference [1]? The answer is…possibly! read below Study: The researchers sought to determine if adding an elastic band around the knees or squeezing a physioball increased muscle activity at submaximal loads (70% RM). They took 13 female college students and had them perform 3 […]
High Bar vs. Low Bar Squatting: Is there a difference?
Does squatting with a high bar placement differ from squatting with a low bar placement [1]? Study: The authors took 18 males, 6 international level powerlifters, 6 national level Olympic lifters, and 6 recreationally trained subjects and made them each perform the low bar back squat and high bar back squat. They worked all the way […]
Hexbar vs Barbell Deadlift vs Mid-Thigh Pull: Who Wins?
Which of these exercises is best for developing vertical jump ? Is this a question you have been struggling with too? I know I have often contemplated the benefits and limitations to each of these exercises when developing programs for my courses (new courses being released in 2017) and for my own training. For example, […]
Inorganic Nitrates Increase Bench Reps
In one of my first blog posts, I discussed how inorganic nitrates can help lower your blood pressure, increase exercise capacity, and possibly improve your performance in time trials > see here However, we still weren’t sure how inorganic nitrates impact performance in terms of resistance training, at least until now [1]. A recent study tested […]
Body fat %: is it the key to jumping higher?
An interesting study was published in this months JSCR. The study examined lower body dimensions and body composition and their effects on jump height. What did the authors do?[1] Took 25 men and 25 women and took a bunch of body dimensions and took their body fat and body weight Some of the dimensions measured […]
Faster eccentric reps are better than slow eccentrics for sports
As I have suspected for quite some time, it appears that slow eccentrics may negatively impact performance measures as found in a recent study published in JSCR (edit: In my opinion, this applies to novice athletes whom don’t know how to relax on the eccentric portion of sporting movements, experienced athletes can benefit from slow […]