Strength & Conditioning

Welcome to Strength and Conditioning Insights, a comprehensive resource for coaches, athletes, and sports science students. This category is dedicated to providing in-depth information, research-backed advice, and practical tips on strength and conditioning principles, training methodologies, and exercise techniques. Our goal is to empower you with the knowledge and tools necessary to optimize athletic performance, prevent injuries, and promote long-term health and wellness.

Explore our extensive collection of articles, covering a wide range of topics such as periodization, functional training, mobility and flexibility, sport-specific conditioning, injury prevention, and recovery strategies. Whether you’re a seasoned coach looking for advanced techniques or an aspiring athlete seeking foundational knowledge, our content is designed to cater to all levels of experience and expertise.

Chin Ups Vs Pull Ups – A Scientific Guide

Chin Ups vs Pull Ups

The main difference between chin ups and pull ups is the grip you take.  With chin-ups you take an underhand grip (palms facing towards you) whilst with pull ups you take an overhead grip (palms facing away from you)

How To Optimise Your Leg Press – A Guide For Athletes

Leg Press: A Guide For Athletes

The leg press allows you to really target your quads whilst reducing axial loading and improving stability. It might not have the best direct transfer to sports performance, but it’s a great exercise for hypertrophy.

Wide Grip Pull Ups vs Close Grip – Which is Best For You?

Wide Grip Pull Ups vs Narrow Grip

In this article, we’ll explore the differences between wide grip pull ups and close grip pull ups. We’ll also discuss the different muscles used during both pull up variations and what advantages and disadvantages each variation offers. This is detailed, so if you are after a more of a basic guide on pull ups check … Read more

How to Goblet Squat – Form, Muscles Worked, Tips & More

How to Goblet Squat

In this article, we’ll walk you through what a goblet squat is, how to perform it, the muscles it works, and more. Let’s get started!   What is a goblet squat? A goblet squat is performed the same as a regular squat, but whilst holding a dumbbell or kettlebell infront of your body, like a big … Read more

Reactive Strength Index & Chart

Reactive Strength Index = Jump Height / Ground Contact Time

Reactive strength index is a growing topic in sports science research, and has been shown to relate to various important aspects of sports performance.  In this article we’re going to answer questions such as:

Read more

Force-Velocity Curve

Force velocity curve

The force velocity curve is simply a way to visualise the inverse relationship between force and velocity. This relationship states that if someone generates maximal force in an exercise, then they will generate very little velocity, and similarly if someone generates maximal velocity in an exercise, then they will generate very little force.