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Training Tips From the NSCA Conference

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Written by SuperHuman
Thursday, 01 May 2008
The National Strength and Conditioning Association (NSCA) is the primary professional organization for strength coaches and health professionals interested in strength and power. Scientists reported several important findings at a recent meeting: • During calf raises, pointing the toes inward or outward had no effect on the regional development of the gastrocnemius (largest calf muscle). • Skill-specific dynamic flexibility exercises were the best type of warm-up for preparing athletes for competition and training. • The caloric cost of weight training increased with shorter rest intervals between sets. • Heavy squats may place inappropriate loads on some joints during exercise. • High-intensity weight training increases blood testosterone levels. • Explosive squatting activated trunk muscles more than slow, controlled squatting. • Unilateral training increased the load on some, but not all, lower body muscles compared to training both sides of the body at once. • Predicting maximum squat weight from repetitions at submaximal loads wasn’t possible in high school students. • Squatting on unstable surfaces decreased peak force and the rate of force development. This training method is inappropriate for people attempting to build maximum strength. • Lifting with thicker barbells decreased pulling strength in exercises like the power clean and snatch. • The time of day of a weight training workout had no effect on changes in body composition, muscle strength or endurance. • People can perform more repetitions at 60 percent of one repetition maximum in the squat than they can in the bench press or curl. • Taking a protein supplement before and after weight training caused greater changes in strength and muscle size than training alone. (Journal Strength Conditioning Research, 19: e3–e37, 2005)

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