Bogdanis, Tsoukos, Kaloheri, Terzis, Veligekas, & Brown (2017), compared unilateral and bilateral plyometric training on jumping performance and strength. The study consisted of 15 education students (age range: 18.2-25.8 years, 8 male, 7 female). They were randomly assigned to either a unilateral (n=7) or bilateral (n=8) training group. The study design was a repeated measures and […]
Archive | Performance
Baking Soda (Sodium bicarbonate) Prevents Fatigue
Introduction Many team and individual sports require short bursts of high intensity movements interspersed with periods of reduced intensity or complete rest. These short intense bursts of movement rely mainly on the two anaerobic energy systems: the phosphocreatine system and anaerobic glycolysis. The phosphocreatine system is significantly limited in duration, providing only a few seconds […]
Oral ATP Supplement: effects on performance and repeat sprint ability
Article Review: Oral Adenosine-5′-triphosphate (ATP) Administration Increases Postexercise ATP Levels, Muscle Excitability, and Athletic Performance Following a Repeated Sprint Bout. (see below for full citation) Introduction: Adenosine-5’ -triphosphate (ATP) is best known for its role as an intracellular fuel source. Small amounts of ATP are stored in the muscle and can rapidly be converted into energy by the enzyme ATPase. […]
Ketogenic Diet Study: Lean mass and better hormonal profile vs western diet
A ketogenic diet has been rapidly gaining traction as a diet which generates significant fat loss. Until recently, it has been thought that ketogenic diets, while great for fat loss, significantly reduced the capacity for performance. Dr. Jacob Wilson has more recently been a proponent of the diet, along with Dr. Jeffrey Volek. Together they […]
How long does strength training last?
Study [1]: The authors took 20 healthy men with at least a year of resistance training and were between the ages of 18-30 and randomly allocated them into two groups: one group receiving whey protein and another receiving a placebo. They both participated in resistance training. The researchers were looking to find a.) if 2 […]
Vertical vs Horizontal Plyometrics: Benefits of each
This is one of my favorite recent publications. In March’s issue of JSCR, a study was published examining the unique benefits provided by vertically oriented plyometric exercises and directly compared them to horizontally oriented plyometrics in elite handball players. Here is the low down on the study [1]. Study: 18 elite level handball players were randomly […]
Baseball: Relationship between upper body strength and bat speed
This study investigated the relationship between upper body strength and bat speed in high school players [1]. Study: The authors set out to examine the relationship between measures of upper body strength and bat speed. They took 30 high school players and split them into the players whom hit for more power (home runs) (n=14) and […]
Baseball: Medicine Ball Training: Is it worth it?
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 […]
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. […]
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 […]