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When to Introduce New Training Protocols

Posted by BridgeAthletic on Aug 19, 2019 6:22:59 AM

Introduce New Training in the Off-Season

 

 

This is the latest research on resistance training (RT) and its impact on running performance.

The study found that one lower body RT session impairs sub-max running performance for several days post-exercise.

Why is this important? While your athletes might not be training for the next Ultra marathon, it could inform how you introduce new protocols across your training seasons. This research is among the many pointing to the importance of a 'transition' period between seasons, a topic we're focused on due to the latest NCAA guidelines.

View the New NCAA Guide

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Topics: Coaching Tips, Training Tips

Preparing for the NCAA 2019-2020 Guidelines

Posted by BridgeAthletic on Aug 15, 2019 4:45:03 PM

The NCAA guidelines are changing the way you communicate and track athletes. Want to ensure you’re taking the right approach to stay compliant? Here’s a breakdown of what the rules are, how to prepare your team and ways to ensure your technology is supporting your work.

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Topics: Team Development, Coaching Tips, News

How To Offer Strength Training Remotely and Online

Posted by BridgeAthletic on Aug 15, 2019 8:39:36 AM

Being able to offer remote or online strength training to athletes and clients can save you time, increase retention and reduce the structural inefficiencies of on-on-one training. That's why thousands of coaches are turning to strength training software to help provide greater access to their existing and new athletes.

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Build a Strength Program Online

Posted by BridgeAthletic on Aug 12, 2019 8:33:45 AM

Subscribing to an online platform to help you build your strength training program is a great first step towards improving your workflow and empowering your team.

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Topics: Coaching Tips, Training Tips

Does Powerlifting Harm Heart Health?

Posted by BridgeAthletic on Aug 5, 2019 7:38:11 AM

The Latest

A 12- week SSTP (supervised strength training program) may increase your athlete’s likelihood of developing significant arterial stiffness. This latest research found oxidative stress (OxS) increased in powerlifting athletes after this 12-week cycle. This is important as long-lasting overproduction of OxS is associated with the development of cardiovascular diseases, like stroke. 

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Topics: Performance Trends

Coaching Tactical Athletes | Episode 1, Season 2

Posted by Maia Monell on Jul 15, 2019 7:56:31 AM

Welcome to Season 2 of Powering Performance! In our first episode of this new season, I sat down with former Tactical Performance Specialist and elite strength and conditioning coach, Ryan Carroll. While still coaching, Ryan’s now joined BridgeAthletic to serve as Director of Elite Sport and Tactical. Tune in to hear more about Ryan's first hand experience coaching some of the most well trained athletes in the world. 

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Topics: Sports Technology, Powering Performance, News

Barefoot Running: Is It For You? | BridgeAthletic

Posted by BridgeAthletic on Jun 28, 2019 6:56:28 AM

Run Free: Consider Less Cushion

Ever since Abebe Bikila of Ethiopia clinched his record 2:15:16 record in the 1960 Olympics, the running community has sought to identify the benefits of barefoot running.

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Topics: Performance Trends

Foam Rolling and Effects on Core Strength

Posted by BridgeAthletic on Jun 28, 2019 6:47:02 AM

Great for Sleep, Ambivalent for Strength?

This is the latest in a trend of research investigating the true benefits of foam rolling. Researchers in this study turned to core strength endurance, balance, muscle performance and range of motion to critique the value of a foam rolling protocol on an 8-week training plan. They found foam rolling had no effect on dorsal trunk strength, muscle performance (via horizontal jump testing) and balance. However, they did find hamstring flexibility was improved by a foam rolling intervention.

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Topics: Performance Trends

Tempo Training and Focus on Eccentric Cadences

Posted by BridgeAthletic on Jun 28, 2019 6:23:04 AM

 
 

 

Polish researchers just cracked the code for powering through your next testing session. They studied the different responses elicited from eccentric (ECC) and concentric (CON) cadences on power and velocity, finding that ECC and CON cadences significantly impact the efficiency of resistance training. This new research questioned both the effects of movement tempo on power and velocity as well as the effects of different ECC cadences on CON velocity of movement and power output. 

Break this Down for Me...

The Method

Researchers found 30 young adult males to perform two stages of bench press tests. Participants were required to have a one year minimum of strength training experience and were able to perform a BP with a load of at least 120% of their body mass. Each subject performed three sets of the bench press (BP) using 70% 1RM at two different tempos: 2/0/X/0 eccentric regular cadence (ECCREG), and 6/0/X/0 eccentric slow cadence (ECCSLO). 

The tests were performed using regular (2s) and slow (6s) ECC. The CON phase was performed at max possible speed. Researchers used a ‘Tendo Power Analyzer’ (Tendo Sport Machines) to evaluate bar velocity. Participants rested between intervals for 5 minutes. The interval between the 2 testing stages was 7 days.

What it Means

While many studies have determined the ideal level of load for peak power, this is the first of its kind to consider movement velocities, both in the ECC and CON phases of resistance exercises. Researchers found the effects on max power and velocity and average power and velocity were significantly different between the ECCREG (2/0/X/0) and the ECCSLO (6/0/X/0) tempos, indicating that a slow ECC cadence unsurprisingly decreases power and velocity during the CON phase of a BP. So while tempo work isn’t going to improve max power, increasing time under tension is well known for building lean muscle growth, strengthening connective tissue, and increasing performance while decreasing CNS stress. Not to mention, moving more slowly through a movement can help novice athletes increase strength while maintaining proper movement mechanics.

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Watch Out for...

How coaches and researchers begin to experiment with the duration of ECC during a movement to introduce new stages of periodization in the development of power.

the PowerUp

The results of this study prove that it is not only the dynamic transition from the ECC to CON that influences power variables, but also the duration and velocity of the entire ECC movement. Although the results of this study suggest that the introduction of a slower movement cadence in the ECC range leads to a decline in power and velocity values, this does not relate to chronic stages of muscular adaptation where studies agree eccentric training can help build muscle

As this research was conducted during a short period of time, we’re keen to see how subjects would perform after maintaining either regular or slow ECC training across a multi-week phase.

https://blog.bridgeathletic.com/sign-up-for-the-powerup

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Topics: Performance Trends