The Effect of 12 variations of the bench press exercise on the EMG activity of three heads of the pectoralis major

This study compared the activation of the clavicular, sternocostal and abdominal heads of the pectoralis major (PM) and the long portion of the triceps brachii during the execution of the bench press with several inclinations, grip types, and grip widths. Thirteen healthy men with more than a year of resistance training experience participated in this study. The subjects performed 6 repetitions of various variations of the bench press at angles of -15°, 0° and 30° with grip width of 100% and 200% of their biacromial width in both pronation and supination with a load equivalent of their respective 12RM for each movement. EMG, bar acceleration and shoulder angle were recorded during each repetition. Activation of the clavicular head of the PM was, compared to a wide pronation at 0°, significantly higher at a close pronation at 0°and 30°; during a close supination at 30° and during a wide supination at 30°. Activation of the sternocostal head of the PM was, during a wide pronation at 0°, significantly higher than during a close supination at 0°, 30° and -15°; during a wide supination at 30; during a wide supination at 0° and 30° and at close pronation at 30° and -15°. Activation of the abdominal head of the PM was significantly better with wide pronation at -15° and 0° compared to all positions at 30°. Triceps brachii were better solicited during close pronation at 0° and -15° compared to supinated grip at 0° and 30°. Results from this study show that the bench press exercise performed with a wide pronation grip at 0° can maximize the activation of the three heads of the PM.

Effects of Unilateral Versus Bilateral Plyometric Training on Endurance Running Performance

The purpose of the study was to investigate the effects of an 11-week unilateral versus bilateral plyometric training intervention on maximal isometric voluntary (MVC) knee extensor torque, countermovement jump height (CMJ), running economy (RE) and 3-km time trial (TT) performance. Twenty-seven recreationally trained endurance runners (12 females and 15 males) were randomly assigned to one of three groups: unilateral plyometric training (UPT; n = 9), bilateral plyometric training (BPT; n = 9) and control (CON; n = 9). RE, VO2max, 3-km treadmill TT, isometric MVC (bilateral and unilateral) and CMJ (bilateral and unilateral) were measured prior to and after 11 weeks of training (UPT and BPT; volume equated, 20-40 minutes, 2-3 days/week). Separate two-way repeated measures ANOVAs were used to assess within and between group differences in RE, VO2max, 3-km TT, maximal isometric knee extensor torque and CMJ. Following 11 weeks of plyometric training there were significant improvements in RE (UPT 5.6%; BPT 4.9%, p < 0.01) and 3-km TT performance (UPT 2.4%; BPT 2.5%, p < 0.01) in addition to CMJ (UPT 12.5%; BPT 14.5%, p < 0.01) and maximal isometric knee extensor torque in the unilateral group (14.0%, p < 0.01). No significant differences in VO2max or anthropometric measures were detected (p > 0.05). No statistically significant differences between training interventions (p > 0.05) were detected in any measure. These data demonstrate that UPT and BPT result in similar improvements in RE and 3-km TT run performance in recreational distance runners.

Staying Connected to your Athletes during COVID-19 through Virtual Training

Providing training options for teams and squads that train at the Bond University High Performance Training Centre during COVID-19 isolation and social distancing requirements, to ensure they remain physically active and in preparedness for return to weight room lifting.

Bridging the Gap: What S&C can Learn from Sport Coaching

One of the ways for any discipline to develop is to look to the work, practices, knowledge bases and lessons learned from other disciplines who have trodden similar paths before us, preferable those more closely related (Lyle, 2018).

Establishing Running Intensities of Elite Field Hockey Players During Competitive Match-Play

Field hockey requires players to perform at varying intensities throughout a competitive match, involving high-speed running combined with tactical skills in order to outscore the opposition. A greater understanding of specific running demands imposed by competitive match-play may aid coaches in appropriate prescription of training and adequate recovery programmes. Purpose: to determine peak duration- and position-specific running intensities during field hockey competition, using a rolling average method. Methods: twenty one elite male field hockey players were analysed through 15Hz Global Positioning System (GPS) technology across a 16 match competitive season. Peak values for relative distance (m·min-1) and high-speed distance (m·min-1) were calculated, placed in a velocity-time curve and analysed using a rolling average method across ten different durations (1, 2, 3, 4, 5, 6, 7, 8, 9, 10 min) for each playing position. Results: Forwards and midfielders covered significantly (p < 0.05) more relative distance than defenders for averages 1 to 6, with the forwards covering the greatest maximum relative distance and high-speed relative distance. There was a substantial decrease in relative distance and high-speed distance as the length of the rolling average increased, presenting small to moderate differences between durations 4 to 10 min, with the magnitude of differences between lengths decreasing as the rolling average length increased. Conclusion: These findings suggest that match-play running demands are significantly more intense than previously reported for all positions. As forwards exhibited a greater running intensity throughout, position specific training drills should replicate the most demanding phases of field hockey competition.

A Case Study Series of the Health Status and Key Anthropometry in Very Large Strength Athletes

Strongmen are characterised by large mass they use to perform feats of strength, the effect this large mass has on the athlete’s health are unknown. The aim of this study was to: characterise a group of strongmen and to compare observed values with established parameters for good health. We measured: resting metabolic rate, body composition, skinfolds, lipid profiles, fasted glucose, blood pressure, power output, and grip strength in 6 competitive strongmen over 6 months. Blood pressure varied with 3 of the strongmen recording hypertensive values. Fasted blood glucose levels aligned with values for healthy adults, cholesterol/lipid profiles variable with the suggestion that values are generally poorer in strongmen than in healthy adults. The large body mass of the strongmen corresponded with a large amount of adipose tissue, which may incur risk for non-communicable disease. Furthermore, the risk of disease may be further compounded by anabolic steroid use. Dietary considerations are made for protecting cardiovascular health and the potential for 'healthy' weight gain. To our knowledge this is the first such nested cohort study in the area of strongmen competitors. Larger studies are needed to confirm and further elucidate this data. Considerations for protecting the health of strongman competition is made.

Guidelines and Resources for Prescribing Load using Velocity Based Training

Different relative loads during resistance training movements are considered to result in varying physiological adaptions. The challenge facing coaches and athletes is how to determine what absolute load relates to the prescribed relative load and how to account for changes in strength. Velocity based training may offer a solution to this problem. Currently there are limited guidelines for coaches to follow and the proposed methods are associated with increased burden. Therefore, this article provides simple evidence based guidelines and an online application to support the use of velocity based training as a method of auto-regulation during resistance training.

The Influence of Removing the Perception of Achievement on Performance in Volitional Time-to-Exhaustion Cycle Ergometer Trials

The purpose of this brief report is to report the findings of an investigation of the potential influence of the removal of achievement feedback on subjects undertaking maximal fitness testing. Subjects were asked to complete a two incremental volitional time-to-exhaustion cycle ergometer trials, one with feedback and one without. The final minute of each trial, following the last increase in increment in resistance was broken down into four 15-second intervals and a frequency count made of how many subjects stopped within each interval. A chi-square test was used to determine that there was a significant difference between the expected frequencies and the observed frequencies (p<0.05) in the feedback condition. With feedback, subjects were significantly more likely to stop in the first interval (0-15s) while without feedback subjects were evenly distributed across all four intervals. There was also a non-significant, but medium-to-large difference, in time-to-exhaustion with those in the feedback condition going an average 39.44s longer. This suggests a potential psychological element related to goal achievement that influences performance in incremental volitional time-to-exhaustion cycle ergometer trials. The information subjects have available on which to base goals (level of increment, time etc.) needs to be managed to prevent spontaneous goal setting and ensure true time-to-exhaustion is achieved.

Bridging the Gap: A Collegiate Coach Perspective on the Integration of Research into Practice

Sport is a constantly evolving organism in which training methodologies are being shaped and fashioned in real time. The sport industry in recent years has grown into a very lucrative field with great financial elements at stake for those vested around a sport franchise. Winning competitions positively correlates with financial gain for the sport organization as losing negatively impacts the bottom line of the franchise. Due to the financial factors and pressures, as well as the spirit of competition, during the course of the history of sport, fringe methodologies in training, recovery, nutrition, sports medicine, sports psychology, and management have persistently been introduced. These fringe methodologies evolve out of a relentless attempt for coaches and athletes to gain an advantage on the opposition, not only to aid in the act of winning in the realm of athletic competition, but to gain in the field financial prosperity.

Bridging the Gap: The Importance of Evidence-Based Practice and Collaboration within Sports Performance

The role of a Strength & Conditioning Coach (S&CC) has evolved tremendously over the years. Formerly, these positions were seen as novelties, with responsibilities centered solely around improving strength and conditioning qualities. Currently, job responsibilities can stretch from not only applying strength and conditioning principles, but also being competent in biomechanics, human anatomy, exercise physiology, motor learning, sports nutrition, and sports psychology, to name a few. It’s vital for S&CCs to lean on relevant research, while collaborating with both direct and indirect professionals to guide decision making. Adopting an evidence-based practice (EBP) should be the first step when determining the best intervention in any situation. Applying this to strength and conditioning would be to take a systematic approach to training athletes and clients based on the best evidence from current peer-reviewed research, in conjunction with professional experience and judgment. Ultimately, EBP can provide S&CCs with strength of certainty regarding their decisions. In addition to the research, individual experience and observation, in conjunction with the preferences and constraints of the environment, are just as important. Both scientific research and practical experience are necessary and complementary components of furthering EBP. Developing the best EBP will require a combined approach, in which coaches and researchers work in collaboration to provide the greatest degree of insight into the effects of any intervention. Cultivating sustainable, integrated, and open-minded work relationships can heavily influence how we’re assimilating important information. Sharing information and an adopting an open-minded approach can lead to skills, techniques, and research being shared far more easily. Ultimately, integrating an EBP and fostering quality professional relationships at work sets the foundation to optimize decision-making and minimize interference within the development of our athletes.