- Eccentric strength is important for change of direction
- Squat and hip abduction are the best prevention for knee valgus when landing
- Low rest between angonist/antagonist supersets makes gains.
- Total body training crammed together isn’t much worse than just lowerbody training.
- Rotating your leg changes the quadrciep involvment in leg extension.
- Getting stronger makes you faster if you are weak
- 12 Elite female basketballers tested – maximal back squat, isometric mid thigh pull, eccentric only and concentric only squat max and countermovement jump.
- Athletes also performed the 505 and T-Test agility tests.
- All strength factors where significantly correlated with change of direction ability.
- Eccentric strength was the best predictor or “sole-determining” factor.
- Agility was not significantly related to strength or power variables.
TL;DR – if you want to be good at changing direction strength and more importantly eccentric strength are the key training factors.
- 26 women took part in the study they initially had single and double leg landing assessed using Motion monitor.
- They where later tested for isometric hip extension, external rotation and abduction, eccentric and isometric knee strength and free weight Back squat and single leg squat.
- Strongest negative correlation against knee valgus was squat strength (-.83 then hip abduction -.65).
- Isometric and eccentric measures showed little significance and Hip and knee flexion don’t seem to show any relationship.
TL;DR – if your a female athlete and want to reduce your risk of non contact knee injury squat more and get on the good girl machine.
- 15 recreationally trained males took part in a variety of protocols involving leg extension and leg curl machine performing reps to failure with their previously determined 10RM.
- They performed either All sets of leg extension then after 3 minutes of rest all sets of leg extension. Then a super set of either 0 rest, 30 sec rest, 1 min rest, 2 min rest, 3 min rest or 5 min rest.
- The conditions that resulted in 0-30 sec rest had a significantly higher number of reps performed (+2-3 reps) and higher muscle activation.
TL;DR – If you’re doing supersets get on the other exercise quickly! If you’re performing a push and pull put the one you want to do better at second.
- 24 participants performed a set of leg extension with their 8RM using one of three conditions.
- Leg Neutral, Leg rotated medially and leg rotated laterally.
- Vastus Medials (VMO) was best activated at end range regardless of rotation.
- Rectus femoris was optimally stimulated with lateral rotation.
- Vastus Lateralis was optimally stimulated with a neutral position and a full range of motion.
TL;DR – Bodybuilders were right all this time.
- 20 males took part in the study.
- Work out one consisted of 4 sets of 4 of back squat with 80% of 1RM with 3 minutes of rest and a rep out set on set 4.
- Work out two consisted of the same protocol but between sets 1 to 3 of squats the participants also performed 4 reps of bench press and bench pull with 80% of 1RM with 50 seconds rest between sets.
- Peak power, ground reaction force and average power was not affected by either condition.
- However the squat only group managed one extra rep on the rep out vs the alternating group. 6.5 average vs 7.5 average.
TL;DR – if you haven’t got a lot of time you can get pretty much the same leg workout done if you throw in some upperbody between leg sets.
- 40 players where tested for their 40m speed, maximal power clean, maximal front squat, broad jump and triple broad jump.
- They were split into 2 groups of 20 – fast and slow. Fast group where stronger, had lower contact times and longer stride lengths.
- 15 players were followed for a year of training to see how strength improvements interacted with their speed.
- Improvements in power clean (absolute not relative) showed a strong relationship with increases in maximal stride velocity.
- There was a large improvement in stride length also during the year.
TL;DR – If you’re not strong getting stronger will increase your sprinting performance. If your strong concentrating on other factors is a more efficient way of increasing sprint performance.