1. Introduction
2. What is a KBOX?
3. What does a KBOX do?
4. How does KBOX work?
5. Is KBOX worth it?
6. How do I set up KBOX?
7. Conclusion

Introduction

The kBox is a flywheel training device that is in its fifth generation of development since its inception in 2011-12. The platform-based flywheel device offers a range of exercises to be performed in the gym (e.g. squats, hinges, rows), and is portable to travel wherever necessary (e.g. pitch, home gym, or hotel). The action of the flywheel provides a training experience that is truly unlike any other, and the physical benefits of increasing strength and hypertrophy are well-researched (1). Ultimately, for individuals looking to maximise their time and results with training, the novel stimulus allowed with the kBox can be a difference maker for athletes aiming to gain an edge regarding performance enhancement and injury resilience.

What is a KBOX?

A kBox is a platform-based flywheel training device designed by Exxentric. The platform allows users to stand atop and push against in order to perform a variety of exercises (e.g. squat, hinge, calf raise, row, etc.). Users will actively push or pull (i.e. apply force) to a strap attached to a handle, bar, or belt that works against a rotating flywheel as resistance.  Essentially, the kBox is a platform-based flywheel training device designed by Exxentric that has gone through five versions of advancements in the last twelve years.

Exxentric is arguably the leader in the resurgence of flywheel training for fitness and athletic development over the last decade. Fredrik Correa and Marten Fredriksson founded their company in 2011 after identifying a need for a more practical and efficient training tool while working with youth ice hockey players (2). Over the last decade, the kBox has continued to evolve into the premiere option for a variety of exercises using flywheel technology. It has been researched as an alternative to free weight exercises and continues to surface as a worthwhile training means that matches or exceeds the gains experienced with traditional free weight training (3). Ultimately, the stimulus experienced with a flywheel provides a meaningful stimulus that may benefit the athlete, team, or individual you work with.

The use of flywheel devices in training dates back to the late 1700s (Gymnasticon, 2).  Flywheels were used in the early 1900s for exercise physiology research and gained the strongest support in the 1990s as a training means for astronauts aiming to limit muscle and bone loss during zero-gravity space travel (2). The training experience and opportunities to load various movement patterns (e.g. squat, leg extension, etc.) through the inertia and kinetic energy generated in a flywheel provided a practical option that exposes muscles to the necessary resistance (i.e. mechanical tension) to support maintaining strength and muscle mass (2). 

With the kBox, Exxentric took the approach of training astronauts in space to training athletes in the gym, on the court, or at the pitch. With a much more favourable environment, flywheel training provides substantial increases in strength and muscle mass (1).  Through Exxentric’s advancements over the years, the kBox has become a versatile, portable, and practical option for a range of athletes to at-home exercise enthusiasts.

What does a KBOX do?

The kBox creates resistance through the rotation of weighted wheels that generate inertia based on the momentum generated during the concentric (upward) action of a movement (1). What is special about the kBox and flywheel training is that the design and materials used allow for the resistance to match the effort of the user. For example, however hard the athlete works (pushes or pulls) through the concentric action, the axle will continue to rotate and recoil the strap with the same energy that was generated. Hence the term, ‘isoinertial,’ where the load is constant due to the inertia generated by the user and kinetic energy built in (1).

Based on the strategies used during the concentric and eccentric portion, there is opportunity to experience an eccentric overload either by a delayed reception of the inertia on the eccentric side (lengthening portion of the movement), or an accentuated concentric action through assistance or a stronger position.  For example, if an athlete is squatting on the kBox, and pushes with maximal effort throughout the full range of motion (especially in the top portion of the squat where it becomes more advantageous, and the user is able to generate more energy in the wheel). As the strap recoils, the athlete can move into a deeper squat position to brake and redirect the rotating flywheel.  Given the additional energy built as the athlete accelerates up, there is potential for eccentric overload to be experienced at the bottom. This ‘overload’ has been shown to help build muscle, strength, and resiliency (5).

How does KBOX work?

Resistance training typically works with external loads and gravity (e.g. barbells, dumbbells, etc.), whereas the kBox uses inertia generated in the flywheel to create resistance similar to a yoyo. The thing to recognize is that whatever energy is generated on the way up/out (as the strap uncoils) will be returned on the way down/in (as the strap recoils). Additionally, users can use larger wheels to reduce the speed of movement and increase the amount of inertia to overcome when performing various exercises.

Due to the rotating wheel, there is a cyclical action to repetitions that is unlike any other form of resistance training.  The greatest levels of tension or generated while the muscles are at their longest length, which is an aspect beneficial to increasing hypertrophy and durability for athletes aiming to do so (4).

Due to the rotating wheel, there is a cyclical action to repetitions that is unlike any other form of resistance training.  The greatest levels of tension or generated while the muscles are at their longest length, which is an aspect beneficial to increasing hypertrophy and durability for athletes aiming to do so (4).

Given the fact that the resistance is generated by the user, the ‘variable resistance’ provided aims to maximise each repetition from the start (given the effort level of the user is maximal), and tapers to match the effects of fatigue. This allows sets to be extended further than typical mass-based resistance that remains constant. Therefore, it allows athletes to accumulate more stimulatory repetitions in a set, volume in a session, and possibly better skill and performance development.

Regarding performance metrics, the kMeter (which measures flywheel rotations) provides live, rep by rep, feedback (2). Users are able to see concentric/eccentric power, range of motion, forces produced (concentric) or yielded (eccentric), eccentric overload achieved, and energy expended for each repetition (5). This insight is useful for making training decisions and tracking progress similar to velocity-based training, these metrics provide the user with a target to achieve and can help to dictate the number of reps in a set, and sets in a given session. 

Is KBOX worth it?

Given the practicality and novelty of a kBox, I would suggest considering incorporating it into your training regime. The advancements over the last decade have made it a durable and efficient system that is able to adapt to numerous exercises (e.g. squats, hinges, rows, etc.)

Likewise, for athletes with limited training space (e.g. garage gym, on field, or travelling), they can accomplish a good amount of primary complex movements with minimal equipment and adjustments.

Therefore, if the budget allows, I think a commitment and exposure to flywheel training can be a beneficial exposure to maximising the return on strength, hypertrophy, rehabilitation, and resiliency training.

Further, there are a range of kBox options available (e.g. kBox Active, kBox Lite, kBox Pro, etc.) that vary in price (2).  This allows users to find the model that best fits their needs at an affordable price.

How do I set up KBOX?

The kBox is easy to set up, has minimal moving parts, and has great support in navigating any technical issues from Exxentric (2). The advancements in materials and interaction of parts have greatly improved over the last ten years. With the most recent rollout of the fifth generation kBox, it is arguably better than ever. The set-up process is as simple as attaching the desired attachment (e.g. belt, harness, handle), adjusting the strap to the appropriate length, deciding appropriate load, and executing the movement to ensure that the box remains stable.  All in all, the kBox provides the user with a great experience that leaves them better physically but also mentally encouraged to be consistent day to day and week to week throughout training.

Conclusion

As with the investment of any training device, there is a filter of questions that a coach and athlete must go through to decide whether the return is worth the investment. Given the consistent training benefits shown in flywheel research, that is reason enough for me to consider implementing it into training for any athlete, regardless of sport or training age (6 & 7). Flywheel training with the kBox is adaptable to the individual’s ability. Not to mention, it is versatile and portable. The exercise prescription and progression is really only limited by the imagination of the individual. Lastly, the price for the quality and durability is justifiable as well. As the saying goes, ‘you get what you pay for’ and I think for the price, the cost definitely outweighs the benefits. The kBox provides unique opportunities that could be the difference maker in an individual’s ability to be stronger, faster, and more durable.

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1. Introduction
2. What are cluster sets?
3. What are cluster sets used for?
4. Do cluster sets work?
5. How to perform cluster sets work
6. What is a cluster set example?
7. How many cluster sets per exercise?
8. What is the difference between cluster sets and myo sets?
9. Conclusion

Introduction

Cluster sets are a strategy used in weight training to preserve the velocity of an exercise across a series of repetitions (i.e., a ‘set’). This allows power output and overall quality of exercise execution to be sustained over the course of a set by interspersing brief stints of rest between individual repetitions or ‘clusters’ (2-5) of repetitions (15). 

Cluster sets potentially allow for exercises (e.g. squat, bench press, power clean) to be completed at higher intensities (heavier loads relative to 1-repetition maximum). Due to the intraset rest, implementing cluster sets helps to promote maximal intent for each repetition due to the conservation of fatigue by avoiding extended sets (typically nothing beyond ~ 5 repetitions, (1)). Due to the opportunities allowed with cluster sets, research has shown that this method can be a viable training strategy to enhance strength, power, and hypertrophy (15).

What are cluster sets?

Cluster sets are a term used to describe the restructuring of a traditional set that allows for increased performance (15). Rather than performing continuous repetitions for a given set, there is an incomplete rest period allowed during the set (intraset) that minimises the fatigue associated with a more extensive, ‘traditional set’ performed in succession. 

Although research supports the benefits of increased time under tension found with traditional sets (2). Specifically, muscular hypertrophy and strength are increased through traditional straight sets (e.g. repetitions performed to fatigue, experiencing the systemic build-up of metabolites and degradation of movement velocity (9).  

However, other research has suggested that performing faster velocity-concentric movements can promote greater increases in strength and hypertrophy than slower velocities (13) and training to failure is not required in order to build maximal strength (5).

One thing to appreciate about cluster sets is that time spent training will increase as well. Cluster sets should not be confused with ‘rest redistribution,’ which is a training method that instead of taking a full 2-3-min break between traditional sets, the interest rest is reduced (e.g. 60-90-sec) and the time saved is interspersed intraset to help maintain quality. Although nuanced, cluster sets are not a form of rest redistribution.

What are cluster sets used for?

Cluster sets are used as a means of maintaining higher quality outputs (e.g. movement velocity) with higher relative intensities. By doing this an individual is able to possibly operate at a higher volume load, which provides potential training and performance adaptations (15). 

Additionally, cluster sets can be used as a means of minimising fatigue and decreasing the perception of effort by limiting the extended duration of a set and avoiding performance (e.g. velocity) decrement across repetitions by increasing the rest taken intraset.

Do cluster sets work?

Cluster sets have shown to be equally as beneficial as traditional sets in the acute form. Performing cluster sets reduces the perception of effort, mechanical, and metabolic fatigue compared to traditional sets (8).  However, as far as long-term, chronic adaptations (e.g. following 8 weeks of training), there is no significant benefit in using cluster sets when compared to traditional sets (4).

There are numerous examples in research that display the ability to maintain a greater average velocity for repetitions broken into ‘clusters’ of 1-5 reps (4), with 15-30-sec of rest (8), performing cluster sets of two repetitions (versus 4-5 repetitions) resulting in greater average force, total work, and time under tension, while maintaining power and velocity outputs (15). This is also seen with jumping performance during squat jumps, where ten sets of two repetitions outperformed two sets of ten in power, take-off velocity, and jump height (11). Ultimately, cluster sets are a strategy that has proven to allow for greater velocity and power compared to traditional sets (3).

How to perform cluster sets

A basic cluster set is accomplished by performing 1-5 repetitions with maximal effort (e.g. back squat).  The athlete then racks the bar and steps out from underneath to passively rest for 15-40 seconds before getting back under the bar, unracking, and repeating an additional 1-5 repetitions with maximal effort. Some research suggests resting >20-sec, but that depends on the exercise (e.g. power clean) (10). This can be repeated as long as quality and performance output remain. Importantly, there is still a full rest period of 2-3 minutes between sets to allow for recovery and performance of multiple sets.

What is a cluster set example? 

Instead of performing traditional sets of ten repetitions (i.e. 3×10) with 90 seconds of rest between each set, an individual can perform ten sets of three repetitions with 20 seconds of rest between each set. When compared, both strategies saw increases in strength, balance, and endurance, but the cluster set strategy was accomplished with a lower perception of effort (14) 

How many cluster sets per exercise? 

Based on a recent systematic review and meta-analysis, total sets can be anywhere from one to ten, with total repetitions accumulated in a set stopping within 8-12 repetitions (3). Ultimately, the goal of cluster sets is to maintain quality. Therefore, terminating activity when a degradation (e.g. 10-20%) of performance (e.g. velocity) occurs is important to minimise fatigue.

What is the difference between cluster sets and myo sets?

Although the literature has yet to consistently define specifically what a cluster set is (15), it is generally agreed upon that a cluster set is done to maximise the velocity of a given exercise by interspersing intraset rest periods (avoiding failure and mitigating fatigue). Whereas myo reps are a form of ‘rest-pause’ training and are generally done to failure (or near failure) in order to maximise hypertrophy (6).

Myo reps are used as a time-efficient strategy that aims to maximise ‘effective repetitions’ at the end of a traditional set, which have a close proximity to failure. The thought process around utilising myo reps is to maximise muscle fibre recruitment through incomplete rest and accumulate more repetitions under fatigue. Research has found that ‘rest-pause’ training can promote greater gains in strength, but similar hypertrophy compared to traditional sets (6).

A typical myo rep set would involve a series of repetitions (a set) that is to or just shy (1-2 repetitions) of failure, followed by a 20-30-sec rest period and then an additional 2-5 repetitions are performed. This process is repeated until the individual can no longer achieve the additional 2-5 repetitions (failure).

Conclusion

Cluster sets are arguably no better than traditional sets, but in the right context, they can be a viable strategy that helps an individual maximise their training efforts. For example, cluster sets could be a great strategy for an in-season athlete who is aiming to minimise fatigue, yet maximise performance and operate with high relative intensity (e.g. 80-90%-1-repetition maximum (4)). This training strategy can help to develop the necessary strength, power, and muscle mass helpful in enhancing sports performance. 

Ultimately, with cluster sets, quality is the key, allowing athletes to perform well and avoid digging too deep into the fatigue and failure space. By doing this, training can be more enjoyable and possibly more productive than traditional sets.  All in all, context is king, clusters have their time and place. Which inevitably depends on multiple factors (e.g. training goals, the time of year, the exercise itself, practicality, an athlete’s training history, etc.). Cluster sets have potential but need to be used appropriately to be most effective.

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Whether you’re after gains in strength, power, speed, or improvements in body composition, deadlifting is the answer. Here’s your ultimate guide.

By Cody Roberts
Last updated: February 29th, 2024
12 min read

The deadlift: Your guide to a game-changer

“When you do other lifting exercises, like a bench press, for example, you’re not doing anything you might really do in real life. When are you ever going to have the need to lay on your back and push something in the air? Unless you’re giving your two-year-old flying lessons. The deadlift develops the muscles you need to actually carry something, like a bucket of water, those heavy grocery bags or your neighbour’s dining room table.” –  Michelle Kennedy Hogan, author.

Arguably the truest test of total body strength, the deadlift is a multi-joint exercise that involves major muscle groups working in coordination to produce force and tension throughout the legs, hips, back, and torso.

With all the muscle mass involved, there’s opportunity to lift some of the heaviest loads possible, generating maximal muscular forces through the ground. Deadlifts provide an edge like no other that carries over to sprinting faster and jumping higher.

Whether you’re after gains in strength, power, speed, or improvements in body composition, deadlifting is the answer. It’s no coincidence that the deadlift consistently shows up in training the best and strongest athletes. It is an extremely effective exercise for anyone looking to get stronger and move better.

Deadlift benefits

There’s no denying the deadlift can deliver some incredible results, but many shy away from it. Why? Well, because with improper lifting technique, comes increased injury risk.

Although the deadlift appears very simple, it can be very challenging at the same time, as the discs of the lower back can be exposed to extreme compression forces with maximal efforts.

The important thing to understand is, there are no bad exercises, but rather bad technique.

When done properly, all the muscles of the posterior kinetic chain (i.e. calves, hamstrings, glutes, lumbar spine, upper back, and trapezius) are working together. With all this effort comes great responsibility, and for the deadlift to be safe and effective, it requires a blend of both control and grit.

The primary reason the deadlift can be a great exercise is that it can help develop an abundance of other exercises (e.g. cleans or snatches), movement patterns (e.g. squatting, lunging, bracing, pulling), and sport-specific skills or actions (e.g. jumping and sprinting).

The lift is unique, as there is no eccentric (lowering) muscle action before the concentric (upward) lifting motion, unlike the squat and bench press. This means there is no use of stored elastic energy provided by the stretch-shortening cycle – think of this as a spring, where muscles and tendons compress before quickly releasing, improving strength capabilities.

This is where the ‘dead’ lift earns its name — through the fact the weight is lifted from a dead stop position — and why it’s so functional for both everyday life and sport. It directly transfers to lifting large objects off the ground or explosively taking off from a stationary position.

Deadlift form: Technique is crucial

Before anyone can experience the benefits of the deadlift, proper technique must be established and understood.
First, look to create awareness of the fundamentals related to deadlifting – these are the bedrock basics that centre around safety, simplicity, and consistency. It all begins with a proper setup:

• Stance – keep your feet hip-width apart with toes pointing straight ahead.
• Grip – your hands should be shoulder-width apart, with your arms hanging directly over them. The non-negotiables around the deadlift require gripping the bar tight with purpose, thumb around the bar and knuckles down. Alongside the narrow stance, this wider grip ensures the knees and knuckles are not competing for space during the lift.
• Body position – be sure to keep your back flat, with your hips above your knees, and shoulders above your hips. The head, neck and chest should always angle in the same direction – wherever the chest points, the eyes follow.  It’s often helpful to find a focal point on the ground about three metres in front and keep your eyes affixed and head stable throughout.

Keep in mind that these positions are not set in stone but rather starting points, with adjustments always an option based on your individual capabilities.

With proper setup covered, we can now get into the nuts and bolts of how to move with the bar:

• Bar path – straight up and down, keeping the bar in contact with the body throughout. This is generally pretty straightforward and quick to catch.
• Bracing – engage your torso, maintaining pressure through the core to support the spine. This can be as simple as contracting the abs as if you are receiving a punch. If that doesn’t do the trick, front planks may help to feel the engagement needed.  If all else fails, using a lifting belt so there is something to push the abdomen against helps learn how to brace the core.
• Foot pressure – keep an evenly distributed ‘tripod’ foot contact, stable from mid-foot to heel with an active arch maintaining full foot contact with the ground.  There are multiple ways to learn this – you can aim to grip the ground with your toes to engage the arch, or favour the ball of the foot and outer rim of the shoe. Ultimately, what matters most is that the foot remains stable and the arch does not crash.

How to deadlift, continued

Take it from the Top

Another token to consider when setting up for success is learning the deadlift from the top-down.

1. Start with the standing lockout position: Hold the weight strongly through the shoulders and upper back, chest out, eyes fixed out in front, brace through the abdominals and engage the glutes (this is called being ‘stacked and packed’).This is an important position to master and experience, as well as a simple place to start.
2. We’re always stronger when lowering weights to the ground than lifting them up. So, controlling the bar down slowly helps feel the muscular tension necessary to deadlift off the ground.To do this, starting in the lockout position, push the hips back and once the hips stop traveling backwards and the bar has passed the knee, drop the hips until the plates reach the floor.This is where it’s most important to stay true to our bar path, bracing, and foot pressure, as this is the moment in the lift when the back can round, and injury risk rises dramatically.

Deadlifting Off the Floor

Using the fundamentals above, we can establish a consistent setup routine for how to approach the bar and begin a deadlift.
Here’s my process:

• Begin by standing with the bar directly over the shoestrings, approximately 4cm away from the shins. This helps to ensure that when the legs load into position, the shins slightly contact the bar without the plates having to shift or roll on the floor, keeping the bar directly under the shoulders.
• Grip the bar strongly, with tension through the arms and upper back.
• Take a big breath in to brace and hold.
• Load the hips into position between the knees and shoulders.
• Lift the chest, with the neck and head aligned, finding a focal point 3m out in front.
• Feel for the tripod foot pressure and maintain tension throughout the body.

We Have Liftoff

When lifting the bar off the ground, think of pushing your legs into the floor.
Remember, that initial push is the most challenging, so stay braced and confident in your grip. As the legs extend, the knees and hips shift back slightly, head and chest rise together, and the bar path should remain vertical and tight to the shins.
When the bar clears the knee, push the hips forward and continue lifting the chest into the upright, lockout position (shoulders back, chest out, torso stacked with hips engaged).

Exercise progressions: Learning to move

The deadlift is an awesome exercise, but in order to lift the heaviest loads possible, patience and progression is important.

For those with little experience using free-weights, employing a progression plan can help improve movement skills and overall body awareness with a barbell before getting into the heavy stuff.
As a hybrid exercise that involves both hinging at the hips, as well as squatting through the hip, knee, and ankle, the deadlift can benefit greatly from learning how to hinge and squat separately.

The Hinge

The Romanian deadlift (RDL) targets the hips, hamstrings, and low back as a pure hinge exercise. It’s a great learning tool for the deadlift because the setup and barbell position are the same. It offers exposure to similar skills and demands without the complexity and stress of squatting down to the floor.

The RDL starts with the same stance and grip, standing tall and strong, shoulders back, chest up, eyes forward, and stacked with the torso and hips engaged. Maintaining a rigid spine, braced torso, tripod foot pressure, and tight-bodied bar path throughout.

For the descent of the RDL, the movement is initiated with pushing the hips back. The back stays extended, rigid, and flat throughout, and the barbell remains in contact with the body, sliding down the thighs as the hips travel back.

Where the deadlift requires a greater range of motion at the knee, the RDL simply involves a constant slight knee bend throughout the lift, keeping the legs long and hips high.

The Squat

With the hamstrings, hips, and low back targeted through the RDL, the squat — arguably the king of leg development — can also be a great exercise in developing a solid deadlift.
The squat targets hip and ankle mobility, as well as strength through the quads and hips, which will help when deadlifting massive loads from the floor.

We won’t cover the ins and outs of the squat, but here’s a great source if you need some advice.

What NOT to do

The piece that enables a safe and effective deadlift over any other factor is proper loading.
This means never sacrificing technique for load – for first timers, keep the loads extremely light, using 5-10 kg training plates to learn the basics (stance, grip, body position, and bar path).

Also, to help maintain quality reps, avoid trying to do more than six reps in a given set.

Here are some of the other most common errors made when deadlifting:

• Squatting too deep – stay strongest with your hips above your knees.
• Not squatting deep enough – keep your hips below your shoulders.
• Rounding the back – lift with your legs and always maintain correct posture.
• Knees crashing together – push your knees towards your forearms and maintain that tripod foot pressure.
• Leaning back (hyperextending spine) at the finish – contract your abs to keep the ribs from flaring out, and glutes to keep your hips and back in a solid lockout position.
• Jerking the arms to start – create tension and remove any slack in your arms, apply pressure and accelerate the bar.
• Bouncing the plates off the ground – allow the plates to come to a dead stop prior to each lift off, but always maintain grip and tension.

Deadlift variations

The Sumo deadlift

The sport of powerlifting is booming, and with the primary goal of lifting as much weight as possible in the most efficient manner came the evolution of the sumo-style deadlift.

Up until now, the deadlift referenced has been the hands-outside-the-legs, ‘conventional’ deadlift. There is an alternative deadlift known as the ‘sumo deadlift’ that has a much wider stance, where the knees and toes angle outward, and the bar is gripped between the legs.
Major differences between conventional and sumo deadlifting:

• Conventional requires more ankle mobility, targeting the calf and low back more than the sumo stance.
• Sumo deadlifting requires more hip mobility, targeting the quadriceps more than the conventional deadlift.

Advantages of the sumo deadlift:

• The distance to lockout is shorter.
• Decreases forces on the spine because of the more upright posture, keeping the bar closer to the hips.

Both types have their time and place, as both are effective in getting stronger throughout the lower body, hips and torso.

Ultimately, it comes down to your needs and goals (e.g. target muscles, personal preference based on size and limb length, or maximal loads). Either way, technique and safety should always reign supreme, with exercises being adapted to each individual.

Hexagonal bar deadlift

The development of the hexagonal (hex) bar has given rise to another variation of the deadlift that aims to reduce injury risk by allowing a more advantageous posture and distribution of load). 
Rather than a straight barbell that is held in front, the athlete stands inside of a hexagonal frame with handles positioned at the sides. This generally allows for a movement pattern that is more like a squat, since the knees are not restricted to flex and push forward (there’s no barbell there to avoid). With this setup, the hex bar allows for greater peak force, velocity, and power.
In the battle of barbell versus hex bar, it’s not a question of which is better or worse. Instead, it’s more important to figure out which bar is most effective in working towards your training goals.
If the goal is to work towards more advanced power-building weightlifting exercises, the barbell deadlift may be best.
If lifting the heaviest loads possible and reducing stress on the low back is important, the hex bar is your answer.
The greatest limitation with the hex bar is that the grip width is fixed and depends on the size of the bar. Athletes that are bigger or smaller in stature may be placed in an uncomfortable grip position that is either too wide or narrow. This is especially common with smaller females who are using hex bars built for larger individuals and have handles that are over 60cm wide.

Next-level tips and tricks for deadlifting

As technique is mastered and loads increase, there are options available that maximise how much you can lift. Being challenged in new and different ways helps strength gains.

Grip strength is oftentimes a limiting factor when deadlifting.

Here are a few ways to increase grip strength:

• Alternated grip – one hand under and the other over the bar.
• Hook grip – pin the thumb against the bar with the rest of your fingers (this is a more specialised modification for a weightlifting athlete preparing for maximal cleans or snatches).
• Lifting straps – wrist straps go around the barbell and are held in place by the hand, pulling on the wrist for added support. This becomes more important if lifting with budget barbells since the knurling typically isn’t as rough.

Wearing a lifting belt is another potential strategy to help increase load and support a more stable and rigid torso.

Other deadlift variations

Variations allow for a different challenge, further overall progress, and ultimately maximise the benefits of deadlifting.
Here are some of my favourite deadlift variations:

• Deficit deadlifts – stand on a 5-10cm block or plate to provide overload to the liftoff.
• Elevated deadlifts – raise the starting point of the lift by placing the plates (or bar) on blocks (or a rack) to reduce the range of motion required.
• Tempo’d deadlifts – controlling the barbell down to the floor after lockout for 4-6 seconds for increased time under tension and improved control.
• Pausing – holding the lift at mid-shin or just above the knee can really improve strength and posture in these challenging sticking points.
• Power deadlifts a.k.a ‘Clean Pulls’ – moving a moderate load as fast as possible can help develop maximal power.
• Snatch grip deadlifts – Adjusting grip width to a wider position will increase the challenge to both grip as well as the upper back.
• Staggered stance with a hex bar – Using a staggered stance is great for targeting each leg separately.

The deadlift: Take-homes

When first implementing the exercise in a structured program, aim to deadlift a safe and appropriate weight twice per week, with five sets of five repetitions. This has shown to be an effective strategy at improving strength and explosive power.

Incorporating the deadlift into a training program requires appropriate planning and navigation. If the time is taken to learn proper technique, the deadlift can be a very efficient and effective exercise for anyone aiming to get stronger.

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Cody Roberts

Cody has been a strength and conditioning coach within NCAA Division I sports since 2008. He currently works in Olympic sports at the University of Iowa. He holds a Masters degree in Exercise Science from the University of Kansas (‘10). A former collegiate discus and hammer thrower (University of Kansas ‘07), Cody has also served as an adjunct professor within the Health & Human Physiology department at Iowa, as well a written over 200 research reviews for the Performance Digest since joining the Science for Sport team in 2019.

Cody is a Certified Strength and Conditioning Specialist (CSCS) through the National Strength and Conditioning Association, a Strength & Conditioning Coach Certified (SCCC) through the Collegiate Strength and Conditioning Coaches Association, and a USAW Certified Sport Performance Coach from USA Weightlifting.

The entire psychophysiological process of coaching and athletic development is what drives Cody to learn and engage others daily to best serve and develop the athletes he works with. In his role, he has numerous resources at his disposal (e.g. GPS, force plates, tensiomyography, and other testing/monitoring tools). His experience and application of these tools, implementing consistent and sustainable monitoring strategies, make him an excellent resource for all things technology and monitoring. Aiming to maximize the quest for optimal performance through a holistic and scientific approach.

More content by Cody

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In recent years, there has been much-needed attention and attempts to understand the menstrual cycle and its interaction with performance for female athletes.

By Cody Roberts
Last updated: March 2nd, 2023
7 min read

Original study

Bruinvels, G., Hackney, A. C., & Pedlar, C. R. (2022). Menstrual Cycle: The Importance of Both the Phases and the Transitions Between Phases on Training and Performance. Sports Medicine, 1-4.

Click here for abstract

Background & Objective

In recent years, there has been much-needed attention and attempts to understand the menstrual cycle and its interaction with performance for female athletes (see HERE). Most importantly, a topic that was once avoided is now appreciated by coaches, and female athletes hopefully feel they too can speak up regarding symptoms (e.g. cramping, headaches, nausea) or simply changes in mood that no doubt impact their performance.

Secondly, the menstrual cycle is not something to be generalised across females. Everyone responds differently, as their body is going through drastic changes in hormones across the month. Oftentimes, these changes happen overnight, creating daily fluctuations in preparedness and adaptability.

Further, although much of the research supports a personalised approach (see HERE), there are still some who aim to over-simplify the menstrual cycle into two or three distinct phases and that seems far from appropriate as we continue to learn more through research and application.

Ultimately, the goal of this review paper was to help coaches appreciate the impact the menstrual cycle can have on females’ daily psychophysiological readiness, paying special attention to the individual nature and fluctuations across the entire process, and how it interacts with athlete preparation and performance.

What They Did

The authors outlined and addressed the topic of understanding the menstrual cycle by first highlighting the gaps in an overly basic, ‘two phase’ model (follicular and luteal phases) or even the commonly researched ‘three phase’ model (menstruation, pre-ovulation, and luteal) – both ignore hormonal shifts between phases, leaving practical application for athletes incomplete.

The authors encouraged a more complex focus – recognising menstruation, the early and late follicular phase, ovulation, as well as the early and late luteal phases – that appreciates the transitions and fluctuations in hormone levels and the psychophysiological impact it has on a female athlete on a daily basis. That said, symptoms associated with these hormone fluctuations vary between individuals and even between cycles in the same individual. Regardless, at some point, interference with psychophysiological readiness is very likely, and identifying ways to navigate them are important.

Therefore, learning and discussion need to be constant between coach and athlete regarding a female’s menstrual cycle and symptoms. This hinges on the appropriate concern (e.g. language, empathy, and respect), as well as actions, identifying sustainable interventions or modifications. Not to mention, research into various means and methods that allow females to continue to train or compete at a maximal level throughout the month without sacrificing long-term health.

What They Found

Practical Takeaways

Cody Roberts’ Comments

“The research and practice around menstrual cycle education, research, and openness is changing for the better for female athletes.  Most importantly, it should not be dismissed, and cannot be generalised. It is not a binary cycle of menstruating (having a period) and not. For coaches and athletes alike to be most successful in optimising training, they need to make an effort to learn, understand, and adapt to the psychophysiological state of the athlete.

“The menstrual cycle is a very real, constant, and ever-changing physiological state that is difficult for a male to understand. Therefore, the best thing that any coach can do (male or female) is to create a safe space for the athlete to be honest and open (transparent) about their mental and physical state. The menstrual cycle is not everything, but it is a component that at times, regardless of sleep, nutrition, or recovery, is going to interfere with performance.

“A coach should aim to build a trusting relationship with every athlete, be educated so you can shed light on what is happening inside their body, but most importantly, be ready and willing to simply listen. If you do that, performance and productivity are limitless.”

Want to learn more?

Then check these out…

Read this article
Watch this video
Read this infographic

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Want more research reviews like this?

Every coach understands the importance of staying up-to-date with the latest sports performance research like this, but few have the time, energy, or even enjoys spending hours upon hours searching through PubMed and other academic journals. Instead, your precious time is better-spent coaching, programming, and managing all the other more important aspects of your job.

The solution…

The Performance Digest
The Performance Digest is a monthly summary of the latest sports performance research reviewed by our team of hand-selected experts. We sift through the 1,000+ studies published in the realms of sports performance every month and review only those which are important to you. Each monthly issues contains 15 research reviews in all of the following disciplines:

This comprehensive topic base ensures you’re constantly expanding your knowledge and accelerating your career as quickly as humanly possible. The reviews are also hyper-focused, 1-page summaries, meaning there’s no jargon or wasted time. We cut right to the chase and tell you what you need to know so you can get back to coaching.

Join the thousands of other coaches who read it every, single month. Click here to get instant access for free…

Cody Roberts

Cody has been a strength and conditioning coach within NCAA Division I sports since 2008. He currently works in Olympic sports at the University of Iowa. He holds a Masters degree in Exercise Science from the University of Kansas (‘10). A former collegiate discus and hammer thrower (University of Kansas ‘07), Cody has also served as an adjunct professor within the Health & Human Physiology department at Iowa, as well a written over 200 research reviews for the Performance Digest since joining the Science for Sport team in 2019.

Cody is a Certified Strength and Conditioning Specialist (CSCS) through the National Strength and Conditioning Association, a Strength & Conditioning Coach Certified (SCCC) through the Collegiate Strength and Conditioning Coaches Association, and a USAW Certified Sport Performance Coach from USA Weightlifting.

The entire psychophysiological process of coaching and athletic development is what drives Cody to learn and engage others daily to best serve and develop the athletes he works with. In his role, he has numerous resources at his disposal (e.g. GPS, force plates, tensiomyography, and other testing/monitoring tools). His experience and application of these tools, implementing consistent and sustainable monitoring strategies, make him an excellent resource for all things technology and monitoring. Aiming to maximize the quest for optimal performance through a holistic and scientific approach.

More content by Cody

The post Understanding and approaching the entire menstrual cycle: A guide for coaches appeared first on Science for Sport.

As Mike Tyson said, “everyone has a plan, until they get punched in the face.” That quote can easily apply to the management and monitoring of training load.

By Cody Roberts
Last updated: March 2nd, 2023
7 min read

Original study

Ryan, G. A., Snarr, R. L., Eisenman, M. L., & Rossi, S. J. (2020). Seasonal Training Load Quantification and Comparison in College Male Soccer Players. Journal of Strength and Conditioning Rese
Click here for abstract

Background & Objective

Periodising and planning training load (TL) is a great start and important step in the process of setting up a team to be prepared for a competitive season. However, the management and monitoring of said plan is arguably more important, as what looks great on paper does not always play out as expected. As Mike Tyson said, “everyone has a plan, until they get punched in the face.”
When the appropriate variables are collected and managed properly (e.g. modulating training to increase readiness), coaches and athletes succeed. This is done through a combination of measuring both internal and external variables, as well as leaning on both subjective reports (e.g. rating of perceived exertion (RPE) or total quality of recovery (TQR) and objective measures (e.g. total distance (TD) or time spent above a certain speed).

Monitoring multiple TL variables is a constant pursuit that provides coaches with actionable feedback towards each athlete’s response to workload, and it is important to recognise the context, interaction, and specificity of this insight. Therefore, researchers assessed multiple subjective and objective TL measures (e.g. TQR, RPE, heart rate (HR), TD, speed) for a NCAA Division-I men’s soccer, assessing variations based on position across a season.

What They Did

A team of 21 male soccer players (age 19.4±1.4-yr) were assessed over a 14-wk period during their NCAA Division-I season. Players were separated by position (centre forward, centre midfielder, wide midfielder, centre back, and wide back), excluding goalkeepers.

Only full-team (starters and reserves) practices were monitored using heart rate and global positioning system (GPS) technology.

The 14-wk testing period included pre-season (6-wk) and in-season (8-wk) blocks. The pre-season was divided into two 3-wk phases (Pre1 and Pre2), and the in-season block into four 2-wk phases (In1, In2, In3, In4) in order to provide context on competitions during each phase and relative comparison.

Players reported a TQR score upon arrival to training, and an RPE in the 15-30-min post-practice, as subjective-internal measures. RPE was later multiplied by the session duration to provide an ‘RPE Load’ metric. Time spent >85% predicted HRmax, time between 65-85% HRmax, and time <65% HRmax were analysed (%HRhigh, %HRmid, %HRlow, respectively) to represent an objective-internal load measure. Lastly, running speed was measured as time spent(min) >7.2km*h-1 (SZupper) and ≤7.2km*h-1 (SZlower), as well as total distance covered(m) as the objective-external GPS metrics.

The various metrics were analysed for comparison between playing position, as well as phase of the season.

What They Found

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Practical Takeaways

Cody Roberts’ Comments

“The purpose of monitoring is to provide specific feedback relative to the efforts and workloads of an athlete and team. With this insight, coaches can provide training that sufficiently prepares them for competitive demands, prescribing and modifying loads based on recovery needs and readiness level. The most effective way to go about this involves collecting multiple measures to provide context and understanding. Therefore, when aiming to understand an athlete’s psychophysiological state, it is important to collect both subjective (athlete perception) measures, which leans heavily to the psychological component, as well as objective measures, which are direct measurements of an athlete’s physiological output. Likewise, these metrics should provide an accurate representation of the intensity of workload. For example, the upper and lower speed zones identified in this research were arguably limited in identifying high-intensity running, seeing that it was polarised to separate out walking and jogging paces (<7.2-km/h) and anything above being acknowledged as ‘upper speed zones.’ Therefore, critical consideration should be given to identifying truly high-intensity demands (>85%-maximum) for a better understanding of demands and performance.

“By pairing metrics, coaches can support their expectations (e.g. prescribing a high-intensity practice, receiving high RPE reports and noting ample time spent in %HRhigh) and gain understanding (e.g. identifying potential fatigue if RPE and HR is high with speeds and distances decreased). This lends itself to the concept of being ‘data informed’ versus ‘data driven,’ where monitoring data can help to feed expectations and guide training decisions.

“But it is critical to appreciate the complexity of recovery, performance and all the athlete is balancing.”

Want to learn more? Then check these out…

[optin-monster-shortcode id=”nhpxak0baeqvjdeila6a”]

Want more research reviews like this?

Every coach understands the importance of staying up-to-date with the latest sports performance research like this, but none have the time, energy, or even enjoys spending hours upon hours searching through PubMed and other academic journals. Instead, your precious time is better-spent coaching, programming, and managing all the other more important aspects of your job.

The solution…

The Performance Digest
The Performance Digest is a monthly summary of the latest sports performance research reviewed by our team of hand-selected experts. We sift through the 1,000+ studies published in the realms of sports performance every, single month and review only those which are important to you. Each monthly issues contains 15 research reviews in all of the following disciplines:

This comprehensive topic base ensures you’re constantly expanding your knowledge and accelerating your career as quickly as humanly possible. The reviews are also hyper-focused, 1-page summaries, meaning there’s no jargon or wasted time. We cut right to the chase and tell you what you need to know so you can get back to coaching.

Join the thousands of other coaches who read it every, single month. Click here to get instant access for free…

Cody Roberts

Cody has been a strength and conditioning coach within NCAA Division I sports since 2008. He currently works in Olympic sports at the University of Iowa. He holds a Masters degree in Exercise Science from the University of Kansas (‘10). A former collegiate discus and hammer thrower (University of Kansas ‘07), Cody has also served as an adjunct professor within the Health & Human Physiology department at Iowa, as well a written over 200 research reviews for the Performance Digest since joining the Science for Sport team in 2019.

Cody is a Certified Strength and Conditioning Specialist (CSCS) through the National Strength and Conditioning Association, a Strength & Conditioning Coach Certified (SCCC) through the Collegiate Strength and Conditioning Coaches Association, and a USAW Certified Sport Performance Coach from USA Weightlifting.

The entire psychophysiological process of coaching and athletic development is what drives Cody to learn and engage others daily to best serve and develop the athletes he works with. In his role, he has numerous resources at his disposal (e.g. GPS, force plates, tensiomyography, and other testing/monitoring tools). His experience and application of these tools, implementing consistent and sustainable monitoring strategies, make him an excellent resource for all things technology and monitoring. Aiming to maximize the quest for optimal performance through a holistic and scientific approach.

More content by Cody

The post Training load monitoring: How coaches can effectively monitor multiple variables appeared first on Science for Sport.

There is no doubt sport science is here to stay, but how can sport scientists and coaches best understand data collection so they seamlessly align and accomplish what they set out to do?

By Cody Roberts
Last updated: March 2nd, 2023
8 min read

Original study

Rauff, E. L., Herman, A., Berninger, D., Machak, S., & Shultz, S. P. (2022). Using sport science data in collegiate athletics: Coaches’ perspectives. International Journal of Sports Science & Coaching, 17479541211065146.

Click here for abstract

Background & Objective

Athlete monitoring strategies, advancements in technology, and simply the research on the human body is more prevalent than ever in the world of sport and athlete development. These opportunities have drastically evolved the field of ‘sport science’, which aims to provide feedback, direction, and support for performance enhancement and athlete management during training and competition. This area has grown so rapidly that it has created a disconnect between the science-based or data-driven opportunities and the practical execution by coaches and athletes on a realistic and daily basis.

There is no doubt sport science is here to stay, but it is going to take some teamwork from both sport scientists and coaches to best understand how to effectively incorporate these methods of data collection, so they seamlessly align and accomplish what they set out to do (i.e. inform coaches, athletes and guide training).

Currently, understanding of how coaches at the NCAA level perceive and approach sport science is limited. Therefore, the aim of this research was to identify widespread themes in how coaches across various sports at a NCAA Division 1 institution handled sport science within their respective programs.

What They Did

A total of 13 coaches (age 40±8 yr) at a NCAA Division 1 institution were divided into four focus groups. A member of the research team promoted conversation with five specific questions:

Coaches from 12 men’s and women’s teams (e.g. baseball, basketball, soccer, softball, rowing, volleyball, golf, cross country, track and field, and swimming) were represented, as well as the head strength and conditioning coach for all teams. The focus group conversation lasted about 40 minutes on average and were recorded for thematic analysis, in which key concepts were identified based on similarity and frequency of mention from the coaches.

Results were summarised based on each question and the primary beliefs provided.

What They Found

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Practical Takeaways

Cody Roberts’ Comments

“The important thing to remember with data collection and monitoring is that ‘optimal’ is not the goal or reality, but rather finding what is feasible based on consistency, opportunity, and effectiveness. When making decisions on what data to commit to collecting, ask yourself: Is this information helpful and actionable? Am I able to collect it frequently through the weeks and months? Does it flow seamlessly with our day-to-day operation and positively influence the training process?”
“Data is feedback to training prescriptions and represents the athletes’ response.  Coaches must continue to appreciate the process as it relates to biopsychosocial influences an athlete goes through. In the end, data is simply a compass, not a step-by-step guide on what to do and how to do it.

“Implementing monitoring is not a ‘one-size-fits-all’ approach, but rather focusing on what is practical and useful is most important. Even the latest and greatest technology has limits, but things can and will continue to improve if conversations between coaches, scientists, and developers continue.”

Want to learn more?
Then check these out…

Watch this video
Read this article
Read this infographic

[optin-monster-shortcode id=”nhpxak0baeqvjdeila6a”]

Want more research reviews like this?

Every coach understands the importance of staying up-to-date with the latest sports performance research like this, but none have the time, energy, or even enjoys spending hours upon hours searching through PubMed and other academic journals. Instead, your precious time is better-spent coaching, programming, and managing all the other more important aspects of your job.

The solution…

The Performance Digest
The Performance Digest is a monthly summary of the latest sports performance research reviewed by our team of hand-selected experts. We sift through the 1,000+ studies published in the realms of sports performance every, single month and review only those which are important to you. Each monthly issues contains 15 research reviews in all of the following disciplines:

This comprehensive topic base ensures you’re constantly expanding your knowledge and accelerating your career as quickly as humanly possible. The reviews are also hyper-focused, 1-page summaries, meaning there’s no jargon or wasted time. We cut right to the chase and tell you what you need to know so you can get back to coaching.

Join the thousands of other coaches who read it every, single month. Click here to get instant access for free…

Cody Roberts

Cody has been a strength and conditioning coach within NCAA Division I sports since 2008. He currently works in Olympic sports at the University of Iowa. He holds a Masters degree in Exercise Science from the University of Kansas (‘10). A former collegiate discus and hammer thrower (University of Kansas ‘07), Cody has also served as an adjunct professor within the Health & Human Physiology department at Iowa, as well a written over 200 research reviews for the Performance Digest since joining the Science for Sport team in 2019.

Cody is a Certified Strength and Conditioning Specialist (CSCS) through the National Strength and Conditioning Association, a Strength & Conditioning Coach Certified (SCCC) through the Collegiate Strength and Conditioning Coaches Association, and a USAW Certified Sport Performance Coach from USA Weightlifting.

The entire psychophysiological process of coaching and athletic development is what drives Cody to learn and engage others daily to best serve and develop the athletes he works with. In his role, he has numerous resources at his disposal (e.g. GPS, force plates, tensiomyography, and other testing/monitoring tools). His experience and application of these tools, implementing consistent and sustainable monitoring strategies, make him an excellent resource for all things technology and monitoring. Aiming to maximize the quest for optimal performance through a holistic and scientific approach.

More content by Cody

The post How can coaches and sport scientists best use data to their advantage? appeared first on Science for Sport.

One specific area that needs scientific clarification is the definitions of and differences around overtraining and overtraining syndrome.

By Cody Roberts
Last updated: March 15th, 2023
2 min read

Original study

Bell, L., Ruddock, A., Maden-Wilkinson, T., Hembrough, D., & Rogerson, D. (2021). “Is It Overtraining or Just Work Ethic?”: Coaches’ Perceptions of Overtraining in High-Performance Strength Sports. Sports, 9(6), 85.

Click here for abstract

Background & Objective

Today, opportunities available through digital media (electronic journals and social platforms) have revolutionised the way science and practice interact. The world is well connected and a strong foundation in understanding training and physiology is a requisite for coaches and researchers alike. As we continue to bridge the gap between literature and application, shared definitions and understanding are important across parties to better study and understand how to best optimise the training environment.

One specific area that needs clarification is the definitions of and differences around overtraining (OT) and overtraining syndrome (OTS). Therefore, the purpose of this study was to understand how strength sport coaches think and work around the topics of OT and OTS when prescribing and managing training.

What They Did

The researchers interviewed 14 strength sport (e.g., weightlifting, powerlifting, sprinting, jumping, throwing) coaches (12 males, 2 females) with four to 57 years of experience (mean = 14.4 ± 13.4 years) from around the world (United Kingdom, Republic of Ireland, United States, and New Zealand) (see Table 1). Backgrounds in education ranged from no formal degree to a Doctor of Philosophy and a range of certifications through governing bodies across strength sports. To best summarise and understand the information collected from the interview process, reflexive thematic analysis was used.

All interviews were conducted by one principal investigator for consistency, and analysis for themes was completed blindly, with neither the investigator nor coach knowing what theme each question pertained to. Emphasis was placed on exploring each coach’s personal experiences rather than identifying similarities between them.

Results were then summarised based on the definitions of OT/OTS, its prevalence, and associated symptoms and recovery time.

What They Found

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Practical Takeaways

Cody’s Comments

“In my opinion, the lack of evidence and understanding around this topic is rooted in the difficulty (and potential ethical issues) encountered when requiring athletes to push themselves to the stage of OTS for the sake of research. Even within a typical longitudinal observational study, it would be negligent for a coach to continue when noticing signs and symptoms associated with OT. Therefore, much of this information is theoretical and leads to the inconsistencies noted among coaches in this study. As opportunities around monitoring athlete fatigue continue to grow and the appreciation for mental- and physical health is reaching an all-time high, coaches must step up and manage OTS appropriately.

“As practice and research continue to grow closer together, coaches need to learn from the numerous resources shared in this review. Research has previously accepted the inconsistency in definitions, but in order to differentiate and advance this field of understanding, we need clarity and consistency in the verbiage around OT and OTS. That way, when coaches implement overly-aggressive training plans, both athlete health and performance are at the forefront. Coaches should look to governing bodies for the most up-to-date evidence-based practice and take the time to talk with other coaches and athletes to move in a positive and productive direction that aims to optimise training.”

Want to learn more?
Then check these out…

Want more research reviews like this?

Every coach understands the importance of staying up-to-date with the latest sports performance research like this, but none have the time, energy, or even enjoys spending hours upon hours searching through PubMed and other academic journals. Instead, your precious time is better-spent coaching, programming, and managing all the other more important aspects of your job.

The solution…

The Performance Digest
The Performance Digest is a monthly summary of the latest sports performance research reviewed by our team of hand-selected experts. We sift through the 1,000+ studies published in the realms of sports performance every, single month and review only those which are important to you. Each monthly collection contains 15 research reviews in the following disciplines:

This comprehensive topic base ensures you’re constantly expanding your knowledge and accelerating your career as quickly as possible. The reviews are hyper-focused, 1-page summaries, meaning there’s no jargon or wasted time. We cut right to the chase and tell you what you need to know so you can get back to coaching.

Join the thousands of other coaches who read our reviews every, single month. Click here to get instant access for free…

About the Author
Cody is a Strength & Conditioning Coach and Adjunct Lecturer at the University of Iowa. He has an MSE in Exercise Science from the University of Kansas and also holds a CSCS from the NSCA.

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The post Going overboard or just work ethic? The importance of understanding overtraining appeared first on Science for Sport.

Your weekly research review

By Cody Roberts
Last updated: March 3rd, 2023
5 min read

Original study

Crowcroft, S., Slattery, K., McCleave, E. and Coutts, A.J., (2020). Do Athlete Monitoring Tools Improve a Coach’s Understanding of Performance Change?. International Journal of Sports Physiology and Performance, 15(6), pp.847-852.

Background & Objective

Long before the advent of monitoring strategies, such as heart rate variability (HRV), coaches leaned heavily on their experiences and instincts to make training decisions. The goal of monitoring technologies is to allow for a deeper
understanding through objective representation of the training dose and athlete readiness to perform. This study set out to evaluate a coach’s predictive ability of athlete performance and looked to see if additional means of monitoring could assist in this process.

What They Did

This 9-month observational study monitored the training volume (i.e. duration and distance) and intensity (subjective rating) of nine elite swimmers, and their competition performance across a minimum of five races (93 total). Morning resting HRV and subjective reports on the perception of recovery and fatigue were also collected.

No monitoring data was shared with the coach (13-yr national and international experience, Australian Swim Coaches Teaching Association gold license), and prior to competition the coach predicted athlete performance (i.e. no change, 6% decrement, or 6% improvement) based on the previous race result for each athlete’s two primary races based on distance (e.g. 100- to 400-m) and stroke (e.g. freestyle, breaststroke, butterfly, and individual medley).

Training data, coach’s performance prediction, and monitoring information were analysed to assess the relationship between variables and determine if the additional monitoring data was consistent with or could have been helpful to the coach in predicting readiness to perform.

What They Found

⇒ The coach in this study was not perfect in their ability to anticipate performance outcomes, but through observational analysis was able to do so with high accuracy.

⇒ The athlete’s subjective report of fatigue and recovery was not consistently associated with performance outcome.

⇒ Morning HRV measurement results were unreliable in forecasting performance changes.

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Practical Takeaways

⇒ A coach’s confidence and ability in observational analysis develops over years of experience around a sport, as well as through a reflection method known as nested thinking (see HERE). Regardless of experience and knowledge, training decisions should be made based on a combination of factors. Do not be overly distracted or influenced by one specific monitoring strategy (e.g. an athlete’s subjective report) or metric (e.g. HRV), aim to take multiple factors into consideration.

⇒ Experience and intuition may be of greater use with a sport like swimming, because of the individual nature and consistent environment, but in the team-sports environment, there are many variables that make monitoring readiness a difficult task. It is important for a coach to work with the athlete directly and other members of the support staff to analyse objective data, subjective reports, as well as reflection and discussion to assist and improve the decision-making ability in training prescription and competition strategy.

⇒ Although morning HRV was not sensitive to change, nocturnal HRV measurement (i.e. through the night) has shown an association with performance potential (see HERE).

⇒ It is important for a coach to recognise and admit mistakes, respecting that perfection is impossible. As a coach gains experience, they must reflect and grow; fine-tuning educated intuition and observational abilities. A coach needs to learn to notice slight signs or signals related to athlete body language, performance ability in training, and be mindful of the comments that come up in conversation with an athlete before, during, and after training.

Reviewer’s Comments

“The concept of nested thinking was presented, encouraging coaches to reflect and evaluate the decisions they make, considering the possibility of other choices or directions that could have been taken along the way to change and possibly improve an outcome. This practice facilitates experiential learning and showcases a growth mindset (see HERE). At the same time, using data and athlete feedback should not be viewed as a crutch or weakness, but rather to assist to reduce the emotion or biases that are ever present in a very competitive athletic environment.

Just as an athlete is a human being, with thoughts and feeling to manage, a coach can fall victim to their own personal desires and past experiences that potentially distort their perception of the bigger picture. With all the variables involved in athlete development and performance it is important for a coach to talk with others, especially the athlete, as well as collect objective data to help support their decisions rather than confuse them.”

Want to learn more?
Then check these out…

Watch this video
Read this blog post
Read this blog post

[optin-monster-shortcode id=”nhpxak0baeqvjdeila6a”]

Want more research reviews like this?

Every coach understands the importance of staying up-to-date with the latest sports performance research like this, but none have the time, energy, or even enjoys spending hours upon hours searching through PubMed and other academic journals. Instead, your precious time is better-spent coaching, programming, and managing all the other more important aspects of your job.

The solution…

The Performance Digest
The Performance Digest is a monthly summary of the latest sports performance research reviewed by our team of hand-selected experts. We sift through the 1,000+ studies published in the realms of sports performance every, single month and review only those which are important to you. Each monthly issues contains 19 research reviews in all of the following disciplines:

This comprehensive topic base ensures you’re constantly expanding your knowledge and accelerating your career as quickly as humanly possible. The reviews are also hyper-focused, 1-page summaries, meaning there’s no jargon or wasted time. We cut right to the chase and tell you what you need to know so you can get back to coaching.

Join the thousands of other coaches who read it every, single month. Click here to get instant access for free…

Cody Roberts

Cody has been a strength and conditioning coach within NCAA Division I sports since 2008. He currently works in Olympic sports at the University of Iowa. He holds a Masters degree in Exercise Science from the University of Kansas (‘10). A former collegiate discus and hammer thrower (University of Kansas ‘07), Cody has also served as an adjunct professor within the Health & Human Physiology department at Iowa, as well a written over 200 research reviews for the Performance Digest since joining the Science for Sport team in 2019.

Cody is a Certified Strength and Conditioning Specialist (CSCS) through the National Strength and Conditioning Association, a Strength & Conditioning Coach Certified (SCCC) through the Collegiate Strength and Conditioning Coaches Association, and a USAW Certified Sport Performance Coach from USA Weightlifting.

The entire psychophysiological process of coaching and athletic development is what drives Cody to learn and engage others daily to best serve and develop the athletes he works with. In his role, he has numerous resources at his disposal (e.g. GPS, force plates, tensiomyography, and other testing/monitoring tools). His experience and application of these tools, implementing consistent and sustainable monitoring strategies, make him an excellent resource for all things technology and monitoring. Aiming to maximize the quest for optimal performance through a holistic and scientific approach.

More content by Cody

The post Can a Coach Rely on Intuition Alone? appeared first on Science for Sport.

Contents

1. Background & Objective
2. What They Did
3. What They Found
4. Practical Takeaways
5. Reviewer’s Comments
6. About the Reviewer
7. Comments

Original study

Benjamin, C. L., Hosokawa, Y., Curtis, R. M., Schaefer, D. A., Bergin, R. T., Abegg, M. R., and Casa, D. J. (2020). Environmental Conditions, Preseason Fitness Levels, and Game Workload: Analysis of a Female NCAA DI National Championship Soccer Season. Journal of Strength and Conditioning Research, 34(4); 988-994.

Click here for abstract

Background & Objective

Aerobic fitness and environmental conditions (e.g. air temperature and humidity) require a coach’s attention and adaptation strategies to maximise performance, especially with outdoor sports (e.g. football).

Improvements in aerobic fitness increase resiliency to (high) workload, but does it also lessen the impact of environmental stress? This study investigated the individual impact, and the collective effect of environmental conditions and aerobic fitness on performance.

What They Did

The environmental conditions and in-game performance data for nineteen NCAA DI collegiate female soccer athletes across a season were collected. The yo-yo intermittent recovery test level 1 (YYIRTL1) was performed prior to the start of the season for a baseline assessment of physical work capacity. Ambient temperature (TA), relative humidity (RH), and wet-bulb globe temperature (WBGT) were the environmental conditions recorded at the beginning of each game.

Relative distance (TD), percentage of high-speed running distance (%HSD), and percentage of high metabolic load (% HML) for each athlete that played >60 min were assessed using GPS data. Environmental conditions and physical performance were reviewed for interaction, impact, and relationship.

What They Found

The primary findings of this study were:
⇒ High-risk environmental conditions (i.e. RH 50-75 % and WBGT >25 °C) did not impact the TD completed.

⇒ A negative relationship between WBGT and measures of %HSD and %HML, specifically, the highest values in speed and change of direction occurred at lower WBGT values.

⇒ A superior YYIRTL1 result (i.e. physical work capacity) possibly protected athletes from an increased WBGT by showing less detriment to %HSD, however, this had no bearing on TD or %HML.

⇒ Performance data appeared to be impacted by WBGT by variable levels, irrespective of an athlete’s physical work capacity.

Practical Takeaways

⇒ Heat acclimatisation can take 8-14 days and is the most important strategy to reduce the impact of environmental stress on performance. Progressively build to the volume or intensity of competition-specific training for two weeks before the event in expected environmental conditions.

• Begin this progression with a session that is half the duration but at similar intensity expected in competition.

⇒ A focus on fluid intake (i.e., hydration), before, during, and after competition will assist with the body’s thermoregulation process and help optimise physiological performance capabilities. This strategy should be implemented consistently throughout training days.

• Assess hydration and fluid loss through change in bodyweight pre- and post-competition, as well as using urine colour as a potential representation of hydration status.

⇒ Rehydration post-game, as well as cooling strategies (e.g. coldwater immersion or ingesting an icy fluid), can assist in reducing environmental heat stress and improve recovery rate between competitions.

Reviewer’s Comments

“Performance is multi-factorial and there are countless variables that interplay to impact performance, some of which are outside of the coaches’ and athletes’ control (e.g., environmental conditions or gender). Focusing on what can be controlled is the most effective strategy to prepare for tolerance and maximise performance. Athletes can optimise their overall preparedness and daily readiness by training in conditions specific to the competitive environment, with proper management of both the volumes and intensities anticipated, consuming adequate calories and fluids, and getting sufficient sleep (both quantity and quality) on a regular basis.

Consequently, all these efforts are not enough to eliminate the physiological impact of an uncontrollable factor like high environmental stress. Modifying tactical strategies during competition (e.g., pacing) or increasing in-game substitutions can help to sustain an athlete’s physical abilities across a game with high environmental stress.”

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The post Does aerobic fitness help to beat the heat? appeared first on Science for Sport.

Your weekly research review

By Cody Roberts
Last updated: March 15th, 2023
3 min read

Background & Objective

Collecting and tracking meaningful information regarding an individual’s response to training is important when making actionable decisions when considering load prescription.

In this study, the associations between accumulated external load variables and changes in body composition, isokinetic strength, and aerobic capacity over a 10-week pre-season and in-season period were analysed

What They Did

Before and after a 10-week early competition season period, the body composition (via bioelectrical impedance), VO2max (via an incremental treadmill test), and isokinetic strength of quadriceps (QUADS) and hamstrings (HAMS) (via Biodex isokinetic dynamometer) of twenty-three professional soccer players was collected.

Each player wore geolocation (GPS) trackers which were used to collect data on training duration, total distance covered, sprinting distance above 20 km.h-1 , and acceleration load accumulated from the accelerometer within the GPS device across 47 training sessions and 12 matches.

This training load data was compared with the data concerning body composition and fitness variables.

What They Found

The primary findings of this study include:

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Practical Takeaways

Appropriately dosing and monitoring training loads can have an advantageous impact on performance in the latter part of a competitive season. The results highlight the importance of quality over quantity, suggesting higher intensity actions as opposed to longer duration sessions being the necessary stimulus to beneficial adaptation.

Regarding the dose of load and response of the individual, it is important to ensure that exposure to intensive training (sprinting above 20km.h-1 and sum of acceleration) and management of load over time allows for an increase in mechanical capacity. Identifying variables that can be utilised for measuring and monitoring for readiness during the season is beneficial to improving the confidence in preparation and loads experienced by athletes.

Reviewer’s Comments

“This study focused on measuring external loads experienced during practice and competition. Although, this is one of many variables that impact player readiness and preparedness, an internal measure would be valuable to provide deeper insight to the dose -response relationship. In addition to this, there was limited auxiliary training that occurred off the pitch.

However, it appears that loads were appropriately progressed through the preseason training in preparation for competition. The loads experienced in pre-season were generally greater than what was experienced in-season. Lack of injury and improved performance supports the management of load and recovery. The surprising body composition results where that FM increased and LM decreased, yet performance improved. This possibly showcases the limited accuracy of bioelectrical impedance as a measurement device. Regardless, body composition is not a measure of performance and even though the prediction can be associated with performance improvements, measuring multiple variables can provide a clearer picture regarding the response to training and readiness to perform.”

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The full study can be read here.

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Cody Roberts

Cody has been a strength and conditioning coach within NCAA Division I sports since 2008. He currently works in Olympic sports at the University of Iowa. He holds a Masters degree in Exercise Science from the University of Kansas (‘10). A former collegiate discus and hammer thrower (University of Kansas ‘07), Cody has also served as an adjunct professor within the Health & Human Physiology department at Iowa, as well a written over 200 research reviews for the Performance Digest since joining the Science for Sport team in 2019.

Cody is a Certified Strength and Conditioning Specialist (CSCS) through the National Strength and Conditioning Association, a Strength & Conditioning Coach Certified (SCCC) through the Collegiate Strength and Conditioning Coaches Association, and a USAW Certified Sport Performance Coach from USA Weightlifting.

The entire psychophysiological process of coaching and athletic development is what drives Cody to learn and engage others daily to best serve and develop the athletes he works with. In his role, he has numerous resources at his disposal (e.g. GPS, force plates, tensiomyography, and other testing/monitoring tools). His experience and application of these tools, implementing consistent and sustainable monitoring strategies, make him an excellent resource for all things technology and monitoring. Aiming to maximize the quest for optimal performance through a holistic and scientific approach.

More content by Cody

Do you monitor training loads for injury prevention or performance optimization? Let us know your approaches below…

The post A multi-dimensional approach to training load and performance monitoring appeared first on Science for Sport.

By Cody Roberts
Last updated: June 3rd, 2024
3 min read

Contents of Research Review

1. Background & Objective
2. What They Did
3. What They Found
4. Practical Takeaways
5. Reviewer’s Comments
6. About the Reviewer
7. Comments

Background & Objective

The genetic make-up of an individual influences the physical and psychological traits that can be associated with elite athletic performance. Advances in genetic testing have opened the door for identification of polymorphisms and other genetic variations that are linked to elite athlete status.

This manuscript outlines the challenges related to genetics and athletic performance, providing concerns, as well as future directions in the field of genetic research and its implementation.

What They Did

Within this review article a number of key points were discussed, this included:

• The rampant growth in companies (2013 = ~20; 2019 ~70) that offer genetic testing that is marketed as being related to sport performance and injury risk.
• Why current genetic tests cannot predict future sporting success and what further requirements are necessary to potentially use genetic information for talent identification.
• The ethical dilemma these potential methods create with children and the nature of athletics, but underlining the opportunities created around improving the efficacy of training design and management methods regarding enhancement of performance and prevention of injury.

What They Found

Primary findings reviewed:

• Use of genetic tests for prediction of future elite athlete status is difficult, weak, and mostly inaccurate.
• Over 155 genetic markers have been tentatively linked with elite athlete status.
• There is not a single genetic profile that presents sporting success.
• More research with larger sample sizes is needed to identify performance-enhancing genetic variations.
• Researchers have turned to Total Genotype Scores (see HERE) as a viable alternative for the complexity of talent identification.
• Development of ethnicity-specific polymorphism panels are needed for more reliable identification.

Practical Takeaways

• As research and understanding grow, using genetic and epigenetic information to enhance adherence, promote longevity, and prevent injury is possibly the most productive area related to athletic performance. For example, genetic markers have association with tendon resilience or risk of anterior cruciate ligament tears. This information could guide training to improve robustness and prevent overtraining in these soft tissues.
• Genetic information can potentially elicit greater adaptations by providing training or intervention that is best suited for an individual. For example, the ability to handle greater volume and frequency of a given activity or prescribing lower vs. higher repetitions per set to match an individual’s genotype (see HERE).
• Genetic testing has the potential to uncover psychological traits as well (e.g. novelty seeking, resilience, or harm avoidance) (see HERE). This information can be used to encourage programming more variety of exercises or promoting more encouragement and support for an athlete that may struggle with anxiety or stress management.

Reviewer’s Comments

“The research of gene expression is a growing and alluring area, and it makes sense it would move into the competitive culture of elite sport. Countries like China and Uzbekistan are currently implementing genetic testing to provide a potential edge over others in their quest for Olympic success. The ethical concerns, as well as quality control of this growing field, looms for talent identification, gene doping, and fairness. There is proven value of this type of testing in clinical medicine but there is no scientific support for genetic testing and athletic identification (see HERE).

Lastly, as the saying goes “genes load the gun, but the environment pulls the trigger”, meaning there are numerous factors related to lifestyle, coaching, and development that allow athletic potential to be expressed. Hopefully this field focuses attention on improving and not excluding athletes based on the findings. There is a lot of productive potential in uncovering the information regarding the optimal environment, coaching, and intervention related to an elite athlete’s genetic makeup.”

Want to learn more?

Then check these out…

Read this article
Read this article
Listen to this podcast

The full study can be read here.

Cody Roberts

Cody has been a strength and conditioning coach within NCAA Division I sports since 2008. He currently works in Olympic sports at the University of Iowa. He holds a Masters degree in Exercise Science from the University of Kansas (‘10). A former collegiate discus and hammer thrower (University of Kansas ‘07), Cody has also served as an adjunct professor within the Health & Human Physiology department at Iowa, as well a written over 200 research reviews for the Performance Digest since joining the Science for Sport team in 2019.

Cody is a Certified Strength and Conditioning Specialist (CSCS) through the National Strength and Conditioning Association, a Strength & Conditioning Coach Certified (SCCC) through the Collegiate Strength and Conditioning Coaches Association, and a USAW Certified Sport Performance Coach from USA Weightlifting.

The entire psychophysiological process of coaching and athletic development is what drives Cody to learn and engage others daily to best serve and develop the athletes he works with. In his role, he has numerous resources at his disposal (e.g. GPS, force plates, tensiomyography, and other testing/monitoring tools). His experience and application of these tools, implementing consistent and sustainable monitoring strategies, make him an excellent resource for all things technology and monitoring. Aiming to maximize the quest for optimal performance through a holistic and scientific approach.

More content by Cody

The post Uncovering genetic testing in athletics: limits, concerns, and possibilities appeared first on Science for Sport.

By Cody Roberts
Last updated: June 2nd, 2024
3 min read

Contents

1. Background & Objective
2. What They Did
3. What They Found
4. Practical Takeaways
5. Reviewer’s Comments
6. About the Reviewer
7. Comments

Background & Objective

Sleep is the most effective recovery strategy for an athlete whilst training or competing, and monitoring the quality and efficiency of sleep allows coaches to help optimize its benefits. Coupling additional objective, subjective, internal, and external measures to sleep monitoring data provides further context in managing an athlete’s level of fatigue and promoting readiness to perform.

This study examined the sleep patterns of elite female soccer players during a week-long tournament, along with their nocturnal heart rate variability (HRV), and training loads.

What They Did

Twenty elite female soccer players wore wrist actigraph units and heart rate (HR) monitors to examine sleeping patterns and HRV over nine consecutive days during an international tournament (6 training sessions and 3 matches). Training and match loads were quantified by session-rating of perceived exertion, as well as GPS data (e.g. total distance covered, exposure time, and high-speed running).

Players were hosted in a hotel, their meals were provided daily, travel was minimal (to and from training and matches), and training schedules were set at the discretion of the coaching staff. Team and individual analysis was performed to identify the averages of the various measures, potential relationships, and any variation between the data collected across the nine days.

What They Found

Primary findings in this study:
⇒ Overall, all players displayed good sleep quality and quantity, with some consistently obtaining less total sleep than recommended.

⇒ After the one evening match during the tournament, the highest number of athletes slept for less than 7 h, where on other days, the athletes obtained adequate sleep duration (i.e. 7:41 ± 0:48 h on training days, and 8:26 ± 0:41 h after day matches).

⇒ Overnight HRV results presented small fluctuations, however, two players appeared to present a higher variation, while simultaneously displaying a reduced average HRV compared to teammates.

⇒ Some athletes compensated low sleep duration with extended sleep on the subsequent day.

Practical Takeaways

⇒ When monitoring a group of athletes, it is important to inspect each athlete’s profile to create an individualised approach to balancing training load and improving readiness to guide sleep education and intervention strategies.

⇒ Sleep duration of <7h is insufficient and sleep efficiency (i.e. percentage of time in bed that was spent asleep) ≤74% indicates inappropriate sleep quality for young adult athletes
⇒ Encouraging athletes to implement 30-60 min of additional sleep each night and implement daytime naps can help athletes capitalise on benefits of sleep.

⇒ Examining weekly coefficient of variation for HRV results may provide valuable information regarding potential response to training. The higher the HRV, and the less variation (i.e.) <3% deviation), the more
aerobically fit and resilient the athlete is, improving the likelihood of sufficient recovery.

⇒ Monitoring the sleep patterns of your athletes daily and watching it change over weeks and months, helps to identify athlete variation in total sleep time and HRV scores as potentially maladaptive, stressed, and limiting their performance potential. Alternatively, athletes that show little variation, achieving optimal sleep duration and efficiency, are able to progress and handle training and competition loads with greater confidence.

Reviewer’s Comments

“This collaboration of data collection provides support for the training activities leading into the tournament, as the athletes avoided extreme fluctuation or disturbance in sleep and autonomic function. Further examining the GPS data, highlights the well managed training volumes and intensities during the week, as athletes experienced the highest loads during match-play and practice sessions were appropriately prescribed.

The greatest disturbance of sleep occurred as a result of a late evening match. This highlights the entertainment side of sport that athletes are victims of at the professional level, with late games being inevitable to allow for broadcasting or fan attendance. This suggests that steps should be taken by the coaching staff to allow for extended sleep by modifying the subsequent day’s schedule.

Lastly, although it is time consuming and somewhat invasive, monitoring at this level is extremely beneficial to providing the greatest possible care and training prescription for an athlete and team’s performance. It is vital to get all parties involved to be supportive in the monitoring process, intervening, educating, and adjusting along the way.”

Want to learn more?

Then check these out…

Read this article
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The full study can be read here.

The post Strategies and effectiveness of daily sleep and HRV monitoring appeared first on Science for Sport.