Verbal Cues to Enhance Specific Muscle Activity


There are times in training where we may want the athlete to ‘feel’ the activity in a particular area. When doing isolated exercises (leg extensions, calf raises, biceps curls, etc.) this is pretty easy to do, but when it comes to compound exercises (leg press, bench press, lunges, etc.) this is sometimes difficult. A recent

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Simple Power Based Exercises


Often, when discussing training exercises that give us the most bang for the buck in vertical power training, the list doesn’t get too far beyond the Olympic lifts (clean/jerk and snatch). And there is no disputing the fact that these two or three lifts deliver results, but the problem with these lifts is centered around

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Counter Balanced Exercises (Video)


Many programs use variations of counterbalanced movements to allow their clients to go through greater ranges of motion. Some of these exercises include wall squats, squats with arms extended in front of the body, single legged activities, etc. Studies are suggesting that squatting with arms extended holding dumbbells is recommended for increasing the dominance of

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Do we really need to ‘stretch’ before we lift?


How much time do you typically allow for ‘stretching’ before strength training sessions? What stretches, or type of stretching should we do? The strength and conditioning industry has many different ideas on if, when and what type of warm ups work best. Some studies point towards a 15-20 minute ‘dynamic’ warm up, while others show

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Strengthen Your Landing to Improve Your Vertical


Before every jump an athlete performs, there is a quick lowering (eccentric) motion followed by a transition from lowering to rising (amortization phase). Several recent studies have suggested (and our observations over the past 15 years suggest the same), that increasing ones ability to overcome the eccentric and transition phase more rapidly can improve the

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Product Review: Power Development on the Cybex Arc Trainer


The Cybex Arc Trainer has proven time and time again to be an amazing piece in our arsenal of sports performance training equipment. We originally underestimated the piece, classifying it as just another low impact cardio device, but after dozens of studies on thousands of clients, we have found it to be especially effective in

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The Light vs. Heavy Weight Strength Debate…

Mo Squat

A recent study in the published in the Journal of Applied Physiology raised the idea that lifting light loads (30% of 1RM) to failure can be just as beneficial to strength development as lifting heavy loads to failure. At AthleteFIT we have seen very similar results over the last decade with our younger or less

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ACL Series: Return to Confidence (Post Surgery)


Even with the best programming for risk reduction, ACL injuries still happen. And when they do, it is the responsibility of the therapist or performance coach to rebuild the athlete’s confidence as well as their strength. Quite often, there is a lack of confidence or the physiological factor that contributes to the athlete’s ability to

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ACL Series: Risk Factors


Over the past few years much of the research, including a recent review (Bien, 2011) named the several biomechanical/neuromuscular risk factors for non-contact ACL injury, as well as the most effective programming implementations for prevention. Here are the area’s we focus on in our program model: Hip and Knee Pathomechanics Hamstring Activation and Strength Deficits

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FOCUS EXERCISE: Why do we do single legged exercises?


Two of the most discussed aspects associated with injury risk reduction during the season are: 1) lower limb symmetry and 2) force absorption qualities. We used a Hop and Stop test of bilateral force production / force absorption, and the results showed a tremendous gain in symmetry in both the hopping and leaping exercises. We

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