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Power and Strength Training!
Welcome to the homepage for Power and Strength Training. This area is designed to get your Strong! It covers olympic lifting, power training, and overall strength training theories and practice.
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Weighted Chinup
Put this one in the "how strong is strong " category. Former MBSC coach Ed Lippie does a triple in the chin up with 135 lbs. It is amazing what you can do with a simple program of progressive resist . . .
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Training to Bench 225
I can say one thing with confidence about training an athlete to bench 225 for reps.
Throw your coaching techniques out the window.
What does that mean? Lets take a look. . . .
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The Get Strong Program!
Todd Hamer
I don't know if my T spine functions 100% properly every day, and I don't know if I have glute amnesia or a slight anterior rotation to my pelvis. However, I do know that I am getting stronger and faster, have had fewer injuries, and feel better!
Now that I got that out, let me be 100% honest. I do care if I have an issue that needs fixed. But, as the saying goes, we all agree on 90%, but it's the 10% that gets debated. The 90% is what matters though, and we don't talk about it nearly enough. So I'm here to talk about the 90% and that is the TRAINING!
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Power Clean: A Natural Progression
Tom Oberhue
Power cleans have a mythical reputation. They are frequently referred to as the "gold standard" of power development training; the thing "real" athletes do; the Holy Grail of strength and conditioning. . . .
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Springfield College Strength and Conditioning
Dan Liburd
The video shown above is a montage of the daily activities that Springfield College students and coaches partake in at the new strength and conditioning facility on the campus of Springfield College. Many of the exercises you see in the video are a conglomeration of training styles, methods, and ideas derived simply from learning and the trials of application. These are exercises that coaches here at Springfield College have learned either through internships, classes offered at Springfield College, or through articles and/or websites such as strengthcoach.com. . . .
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Top 10 Reasons Heavy Weights Don't Bulk Up the Female Athlete
As seen on Elitefts.com
Tim Kontos
Dave Adamson and I were driving to the IPA Nationals this past weekend talking training (yeah we're pretty passionate about what we do) when the subject of training women with heavy weights came up. I am in my ninth year at VCU as the head strength and conditioning coach and David has been in strength and conditioning for 3 years and this is a subject we deal with every year regardless of how much training information is available to the public.
The best way to get information is to go to the source. So, we asked Sarah Walls. Sarah is another strength and conditioning coach at VCU, a writer for Muscle and Fitness Hers, a former figure competitor, and a Women's Tri-Fitness competitor…..not to mention she is a strong female athlete that is not bulked up. Therefore, she has a great perspective on the subject. So we, being a good team, put our heads together to find a way to combat this never-ending dilemma. . . .
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Olympic Lifting for Athletic Development
Robb Rogers
Olympic lifting is a sport consisting of the Clean and Jerk as well as the Snatch. The clean is two movements, pulling the bar from the floor and catching it in a front squat position and recovering to a standing position followed by the Jerk. At this point a consolidation of the grip is allowed as part of the recovery. The Jerk is a short dip and drive accomplished by flexing the knees and driving the bar overhead to a locked out press position. The catch in the Jerk is usually a split squat stance in which the athlete pushes back from the front leg before moving the rear leg in the recovery. The Snatch is a wider grip lift (so the bar does not have to be pulled as high) with essentially the same mechanics as the clean, the difference is that the bar is racked or caught overhead in a wide grip, fully locked out press position in a deep squat. . . .
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Female Strength
A forum post about women's inability to do chinups prompted me to post these videos. They are not and were not made to be technique videos. They were simply to show how strong our girls were in 1998. . . .
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The Deadlift: Teaching it and fixing it
Dewey Nielsen
One of my favorite quotes from Mike Boyle is "A bad program done well is better than a good program done poorly". This holds so much truth. You can have the best program with the best exercises but they are close to worthless if the execution of the exercises are sloppy. As coaches we should dislike mediocrity and strive for our athletes to function properly in the gym so that they perform better in their sport. We need to learn when to be coaching intensive, when to shut up and what coaching cues are correct in the right moments. . . .
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Lessons from Olympic Weightlifting
Daniel Martinez
Article and Audio Interview
Since November of 2007 I have been training in the sport of Olympic weightlifting. I hope to communicate some of what I have learned and what the experience has meant to me as an athlete and coach. I think sometimes the role of Olympic weightlifting is over and understated in its contribution and level of importance to athlete development. The benefits and risks coincide with the level of the coach and the athlete, so often the only people who are capable of fully extracting 100% from Olympic weightlifting are Olympic weightlifters and Olympic weightlifting coaches. With that said, it is not necessary to bring out 100% from weightlifting, rather it is important that you bring out 100% of the quality of weightlifting you are hoping to gain for the benefit of your athletes and your program. . . .
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New Training Techniques
Jeffrey M. McBride, PhD
Some great research brought to our attention by Bob Alejo. New Training Techniques Jeffrey M. McBride, PhD Associate Profe . . .
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Multidirectional Movement Training - Part I
Anthony Lomando
We all know that soccer is random and chaotic in nature and a high degree of agility, quickness and movement skill is necessary for meeting the physical demands of the game. A study of player movements during Premiership Games found that dependant upon position, between 20-30 percent of purposeful movements performed during a match are multidirectional movements. How efficient and effective our soccer players move in all directions and transition between movements through acceleration and deceleration qualities, determines their level of agility . . .
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Undulating Periodization: Variable Rep Training -- Part Two
Alwyn Cosgrove
The body adapts to any given workout in as little as four to six exposures. But get this -- it adapts to the rep range the fastest and the choice of exercise the slowest. So we can continue to make progress on several exercises as long as we change the rep ranges regularly.
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