Hypertrophy training: The Complete Guide (plus workouts)
Hypertrophy development is valuable as increased muscle mass is beneficial to athletic performance and a necessity for many sports.
1RM (one-repetition maximum) Testing
The 1RM test is often considered as the ‘gold standard’ for assessing the strength capacity of individuals in non-laboratory environments.
Warm-Ups
A well-planned warm-up can prepare athletes physically and mentally but also reduce the likelihood of injury and improve performance.
Agility
Agility is one of the most important physical traits in sport, but must not be confused with change of direction.
Olympic Weightlifting
Olympic Weightlifting is a common component in strength and conditioning programmes and has been shown to enhance athletic performance.
Plyometrics
Plyometrics Credits Infographic: Yann Le Meur (Twitter: @YLMSportScience) Study: Booth & Orr (2016) [PubMed] See the article Plyometrics training for more information.
Rate of Force Development (RFD)
The Rate of Force Development (RFD) is a measure of explosive strength, and higher RFDs have been linked with better athletic performance.
Post-Exercise Stretching
Post-exercise stretching may boost recovery by reducing soreness, and increasing flexibility and blood flow.
Basic Movement Patterns
Basic exercise movement patterns are exercise classifications that are the foundations of exercise selection.
Post-Activation Potentiation
Post-activation potentiation (PAP) is a short-term improvement in performance (e.g. jumping) due to conditioning exercises (e.g. squats).
Dynamic Correspondence
Dynamic correspondence is the ‘training effect’ that training programs have on athletes’ sports performance, but measuring it is difficult.
Force-Velocity Curve
The force-velocity curve represents the relationship between force and velocity, which is vital for strength and conditioning professionals.
Pro-Agility (5-10-5) Test
The Pro-Agility (5-10-5) Test is an extremely popular protocol, but there are several glaring issues with it.
5-0-5 Agility Test
The 5-0-5 Agility Test, a commonly recognised agility test, is actually a change of direction speed (CODs) test.
20m Sprint Test
The 20m Sprint Test is a reliable predictor of linear speed, but only if administrators carry out the test correctly.
10m Sprint Test
The 10m Sprint Test measures an athlete’s ability to accelerate, and is often included in performance testing batteries.
