--- title: Strength and Conditioning Blog | BridgeAthletic | Performance Trends description: Performance Trends | The BridgeAthletic blog features workout routines and advice designed to give athletes, coaches, and trainers a competitive advantage. --- [![BridgeAthletic Blog](https://blog.bridgeathletic.com/hs-fs/hub/414934/file-1317417595.png?width=150&height=50&name=file-1317417595.png "BridgeAthletic Blog")](https://blog.bridgeathletic.com) - [BridgeAthletic.com→](https://bridgeathletic.com/) ## [How NHL Teams Are Tracking Performance Data Without a Formal Test Day](https://blog.bridgeathletic.com/nhl-testing-without-test-day) By [Andy Pate](https://blog.bridgeathletic.com/author/andy-pate) on June 30, 2026 - [Tweet](https://twitter.com/share) [![](https://blog.bridgeathletic.com/hubfs/athlete-plays-ice-hockey-in-an-arena-2026-01-07-05-48-05-utc%20(1).jpg)](https://blog.bridgeathletic.com/nhl-testing-without-test-day) The new NHL CBA removes mandatory fitness testing during training camp and the regular season. For strength coaches, that raises a real question: how do you keep getting reliable performance numbers to base programming on, without a formal test event on the calendar? [Read More](https://blog.bridgeathletic.com/nhl-testing-without-test-day) [Performance Trends](https://blog.bridgeathletic.com/topic/performance-trends) ## [The Best Bench Press Variation You’re Not Doing](https://blog.bridgeathletic.com/the-bridged-floor-press-the-best-bench-press-variation-youre-not-doing) By [BridgeAthletic](https://blog.bridgeathletic.com/author/bridgeathletic) on March 01, 2023 - [Tweet](https://twitter.com/share) [![](https://blog.bridgeathletic.com/hubfs/issa-strength-and-conditioning-coach-bench-press.jpeg)](https://blog.bridgeathletic.com/the-bridged-floor-press-the-best-bench-press-variation-youre-not-doing) *This post is part of our Coaches Corner series with Taylor Rimmer. Taylor is NSCA-CPT, StrongFirst SFG 1, and owner of Revive the Human in Longmont, Colorado, and has been a Bridge customer since 2019.* [Read More](https://blog.bridgeathletic.com/the-bridged-floor-press-the-best-bench-press-variation-youre-not-doing) [Performance Trends](https://blog.bridgeathletic.com/topic/performance-trends) [Coaching Tips](https://blog.bridgeathletic.com/topic/coaching-tips) ## [Does Powerlifting Harm Heart Health?](https://blog.bridgeathletic.com/does-powerlifting-health) By [BridgeAthletic](https://blog.bridgeathletic.com/author/bridgeathletic) on August 05, 2019 - [Tweet](https://twitter.com/share) [![](https://blog.bridgeathletic.com/hubfs/AdobeStock_168424497-1.jpeg)](https://blog.bridgeathletic.com/does-powerlifting-health) A recent study has discovered that a 12-week supervised strength training program (SSTP) may result in significant arterial stiffness and increased oxidative stress (OxS) in powerlifting athletes. The [findings suggest](https://journals.lww.com/nsca-jscr/Fulltext/2019/07000/Oxidative_Stress_Parameters_and_Its_Associations.10.aspx?utm_campaign=PowerUp&utm_source=hs_email&utm_medium=email&_hsenc=p2ANqtz-9ml0AxSB5xV_YbDfKkQJc_ji0U1Fkn4vpKbNQni-gYvwkDA-Ycrgt8wxg2XDvLY2J_mlYi) that prolonged overproduction of OxS is linked to the development of cardiovascular diseases, such as stroke. This is the first study of its kind to explore the relationship between OxS parameters and arterial stiffness in powerlifting athletes following a moderate to high-intensity 12-week strength program. [Read More](https://blog.bridgeathletic.com/does-powerlifting-health) [Performance Trends](https://blog.bridgeathletic.com/topic/performance-trends) ## [Barefoot Running: Is It For You? | BridgeAthletic](https://blog.bridgeathletic.com/barefoot-running-is-it-for-you) By [BridgeAthletic](https://blog.bridgeathletic.com/author/bridgeathletic) on June 28, 2019 - [Tweet](https://twitter.com/share) [![](https://blog.bridgeathletic.com/hubfs/social-suggested-images/Untitled%20design%20(2)-1.png)](https://blog.bridgeathletic.com/barefoot-running-is-it-for-you) ## **Run Free: Consider Less Cushion** Updated October 2020:  With more athletes looking for ways to remain active outside bringing attention to barefoot running is as relevant as ever. Check out this   [research](https://journals.sagepub.com/doi/full/10.1177/0363546519849920)that examines both the initial introduction to barefoot running as well as how a lack of cushion impacts longevity.   Ever since [Abebe Bikila of Ethiopia](https://www.runnersworld.com/advanced/a20804469/a-brief-history-of-barefoot-running/) clinched his record 2:15:16 record in the 1960 Olympics, the running community has sought to identify the benefits of barefoot running. [Read More](https://blog.bridgeathletic.com/barefoot-running-is-it-for-you) [Performance Trends](https://blog.bridgeathletic.com/topic/performance-trends) ## [Foam Rolling and Effects on Core Strength](https://blog.bridgeathletic.com/foam-rolling-and-effects-on-core-strength) By [BridgeAthletic](https://blog.bridgeathletic.com/author/bridgeathletic) on June 28, 2019 - [Tweet](https://twitter.com/share) [![](https://blog.bridgeathletic.com/hubfs/471_031019_Bridge.jpg)](https://blog.bridgeathletic.com/foam-rolling-and-effects-on-core-strength) [Check out this research](https://www.jssm.org/hf.php?id=jssm-18-229.xml) 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. [Read More](https://blog.bridgeathletic.com/foam-rolling-and-effects-on-core-strength) [Performance Trends](https://blog.bridgeathletic.com/topic/performance-trends) ## [Tempo Training and Focus on Eccentric Cadences](https://blog.bridgeathletic.com/tempo-training-and-focus-on-eccentric-cadences) By [BridgeAthletic](https://blog.bridgeathletic.com/author/bridgeathletic) on June 28, 2019 - [Tweet](https://twitter.com/share) [![](https://blog.bridgeathletic.com/hubfs/Bridge-Athletic_012_Optimized-1.jpg)](https://blog.bridgeathletic.com/tempo-training-and-focus-on-eccentric-cadences) |   | | --- | |   | |   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. 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. | [Read More](https://blog.bridgeathletic.com/tempo-training-and-focus-on-eccentric-cadences) [Performance Trends](https://blog.bridgeathletic.com/topic/performance-trends) ## [Late Night Practices Impact Sleep Quality](https://blog.bridgeathletic.com/late-night-practice-better-sleep) By [BridgeAthletic](https://blog.bridgeathletic.com/author/bridgeathletic) on June 10, 2019 - [Tweet](https://twitter.com/share) [![](https://blog.bridgeathletic.com/hubfs/Untitled%20design%20(2)-1.png)](https://blog.bridgeathletic.com/late-night-practice-better-sleep) | ## ## The Latest | | --- | [Read More](https://blog.bridgeathletic.com/late-night-practice-better-sleep) [Performance Trends](https://blog.bridgeathletic.com/topic/performance-trends) [Recovery](https://blog.bridgeathletic.com/topic/recovery) [sleep](https://blog.bridgeathletic.com/topic/sleep) [News](https://blog.bridgeathletic.com/topic/news) ## [Exercise Will Improve Your Memory](https://blog.bridgeathletic.com/exercise-will-improve-your-memory) By [BridgeAthletic](https://blog.bridgeathletic.com/author/bridgeathletic) on June 03, 2019 - [Tweet](https://twitter.com/share) [![](https://blog.bridgeathletic.com/hubfs/social-suggested-images/Untitled%20design%20(2)-1.png)](https://blog.bridgeathletic.com/exercise-will-improve-your-memory) | ## ## The Latest This [latest study out of](https://www.cambridge.org/core/services/aop-cambridge-core/content/view/07DE0F919CEFBCE268A95474DFA1BC47/S1355617719000171a.pdf/semantic_memory_activation_after_acute_exercise_in_healthy_older_adults.pdf?utm_campaign=PowerUp&utm_source=hs_email&utm_medium=email&_hsenc=p2ANqtz-89-QozH-AkHZyDjoGUjESL5PVoQdDByOoo7tHB2jk5FMFP2Qd9MdyiQ8nVyT0YWu3g4913) Maryland suggests acute exercise can improve our ability to recall general world and cultural-specific knowledge. Though, aren’t we all willing to forget that last episode of Game of Thrones? While [studies have shown us](https://www.nytimes.com/2019/05/01/well/move/how-exercise-affects-our-memory.html?rref=collection%2Ftimestopic%2FExercise&action=click&contentCollection=timestopics®ion=stream&module=stream_unit&version=latest&contentPlacement=6&pgtype=collection&utm_campaign=PowerUp&utm_source=hs_email&utm_medium=email&_hsenc=p2ANqtz-89-QozH-AkHZyDjoGUjESL5PVoQdDByOoo7tHB2jk5FMFP2Qd9MdyiQ8nVyT0YWu3g4913) that regular exercise over time impacts the brain’s memory network (especially within the hippocampus), most of those have focused on short-term (episodic) memory. This is the first of its kind to examine semantic memory which is important as semantic memory is one of the first to be impacted by neurocognitive diseases. ## Break this Down for Me... *The Method* Participants’ semantic memories were tested both after exercise and at rest. For the exercise portion, participants completed 30 minutes of continuous cycling. Researchers called on previous studies which found moderate exercise enhances cognition to a greater degree than light or high-intensity exercise. After being introduced to Rate of Perceived Exertion (RPE), participants were asked to select their workload based on an intended RPE of 15, a “hard” level of effort. RPE and Heart Rate (HR) were measured every 5 minutes. Subjects were given a 5-minute warmup and cooldown. Following the cycling session, researchers placed subjects in a[ Functional Magnetic Resonance Imaging Scanner](https://en.wikipedia.org/wiki/Functional_magnetic_resonance_imaging?utm_campaign=PowerUp&utm_source=hs_email&utm_medium=email&_hsenc=p2ANqtz-89-QozH-AkHZyDjoGUjESL5PVoQdDByOoo7tHB2jk5FMFP2Qd9MdyiQ8nVyT0YWu3g4913) (fMRI).   *[![New call-to-action](https://no-cache.hubspot.com/cta/default/414934/ab4f1cfc-8a24-4ab3-a993-24b423d038ea.png)](https://cta-redirect.hubspot.com/cta/redirect/414934/ab4f1cfc-8a24-4ab3-a993-24b423d038ea)* *Measuring Semantic Memory Activation* Since the failure to recall familiar names is the most common memory complaint among older adults, researchers chose to measure semantic memory by displaying the names of 30 easily recognized entertainers, politicians, and sports figures. They also displayed the names of 30 non-famous individuals, chosen from a local phone book. This method of testing is called The Famous Names Task (FNT). We checked, [it’s a real thing.](https://epublications.marquette.edu/theses_open/465/?utm_campaign=PowerUp&utm_source=hs_email&utm_medium=email&_hsenc=p2ANqtz-89-QozH-AkHZyDjoGUjESL5PVoQdDByOoo7tHB2jk5FMFP2Qd9MdyiQ8nVyT0YWu3g4913)Researchers considered both accuracy (% correct) and response time (ms) in their results. Researchers then created activation maps looking at both the responses to famous and non-famous names for both the exercise and rest test sessions. Their hypothesis? That the brain would show less activity (less effort) after exercise. Yep, sounded strange to us too. You see, this same group conducted a similar study in 2013 which found that a 12-week program of treadmill walking changed the way the brain processed semantic memory. Thus, leading them to believe a similar result would present itself after one training session. That didn’t happen. Instead, the scans showed increased brain activity in the areas influencing semantic memory. ## What it Means These findings suggest that the brain, like our muscles, is most active and burns the most energy at the first signs of strain, but becomes more efficient following long-term exercise protocols. Given the 2013 results which found the brain used less energy after a multi-week plan, researchers have concluded that the brain can be trained to respond more efficiently as we increase exercise frequency. Coupled with previous studies that prove higher performance on the FNT leads to greater chances of cognitive stability over time, this new research begins to uncover how acute exercise fuels greater engagement in the semantic network which could improve cognitive function in healthy older adults. ## Watch Out for... How this impacts preventative treatment protocols for older adults predisposed to neurodegenerative symptoms. The [WHO just finished their first study](https://www.mercurynews.com/2019/05/14/dementia-prevention-what-works-and-what-doesnt-according-to-latest-research/?utm_campaign=PowerUp&utm_source=hs_email&utm_medium=email&_hsenc=p2ANqtz-89-QozH-AkHZyDjoGUjESL5PVoQdDByOoo7tHB2jk5FMFP2Qd9MdyiQ8nVyT0YWu3g4913) on exercise, diet and lifestyle and how these factors impact your risk for dementia.   ## the PowerUp Like all studies, this one’s not without its limitations. With a small sample size of active, cognitively healthy subjects, the study solely explored the network connected to semantic memory. However, as single sessions are the building blocks of chronic exercise, understanding the changes induced by acute exercise provides new insight into the association between exercise and memory. We’ll look forward to seeing how it will support larger studies, focused on how acute exercise could impact already impaired individuals or how such results impact sedentary lifestyles.     [![Subscribe to the PowerUp](https://no-cache.hubspot.com/cta/default/414934/fbab88c0-1a26-4b52-9924-10cef3fb26af.png)](https://cta-redirect.hubspot.com/cta/redirect/414934/fbab88c0-1a26-4b52-9924-10cef3fb26af) | | --- | [Read More](https://blog.bridgeathletic.com/exercise-will-improve-your-memory) [Performance Trends](https://blog.bridgeathletic.com/topic/performance-trends) ## [Improving Scores on the Ranger Physical Assessment Test](https://blog.bridgeathletic.com/improving-scores-on-the-ranger-physical-assessment-test) By [BridgeAthletic](https://blog.bridgeathletic.com/author/bridgeathletic) on May 13, 2019 - [Tweet](https://twitter.com/share) [![](https://blog.bridgeathletic.com/hubfs/3047_031019_Bridge.jpg)](https://blog.bridgeathletic.com/improving-scores-on-the-ranger-physical-assessment-test) ## **S&C's Impact on US Rangers** [Read More](https://blog.bridgeathletic.com/improving-scores-on-the-ranger-physical-assessment-test) [Performance Trends](https://blog.bridgeathletic.com/topic/performance-trends) [Coaching Tips](https://blog.bridgeathletic.com/topic/coaching-tips) [News](https://blog.bridgeathletic.com/topic/news) [All posts](https://blog.bridgeathletic.com/all) [Next](https://blog.bridgeathletic.com/topic/performance-trends/page/2) ### **ABOUT US** As Olympians, professional athletes, and coaches, we understand the work it takes to achieve your goals. 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