Introduction – Why Focus on Tendons and Deep Squats The heavy deep squat is a staple in strength and performance training due to its functional transfer to sports movements and its ability to develop lower-body strength, motor control, and joint stability. However, beyond the muscular response, tendons are highly involved in this movement. Tendons (patellar, quadriceps, Achilles, […]
Introduction — Why Tendons Matter in Sports Performance Plyometric training, which focuses on rapid stretch-shortening cycle (SSC) movements like jumps, hops, and explosive direction changes, is a key method in modern athletic preparation. Its primary goal is to improve force production in minimal time, optimize elastic energy reuse, and enhance neuromuscular response in explosive movements. […]
Introduction Strength training is a cornerstone of athletic performance and long‑term physical development. However, strength is not a single, static quality. It is expressed in different forms—maximum strength, explosive strength, strength endurance, and power—and each of these qualities responds differently depending on when and how it is trained. The concept of sensitive phases of strength training refers to specific periods within […]
Introduction Strength is one of the most decisive physical qualities in sports performance and functional health. But training for strength without a structured plan often leads to plateaus, overtraining, or injury. That’s where periodization comes in. Periodization is a system of organizing training over time. It allows you to apply the right stimulus at the right moment, […]
Introduction Aging brings multiple physiological changes that impact strength, power, and movement functionality. Older adults experience muscle mass loss (sarcopenia), decreased contraction power, reduced braking and movement control capacity, and thus lower functional performance in daily activities like climbing stairs, standing up from a chair, or walking briskly.Eccentric overload training (EOT) — emphasizing the lengthening […]
Introduction Eccentric overload training (EOT) refers to protocols where the lengthening phase of the muscle (eccentric) is emphasized or loaded more than the shortening (concentric) phase. This type of training has gained traction in performance settings due to its ability to generate higher tensions, enhance braking capacity, improve deceleration control, and optimize elastic energy reuse.Agility […]
Introduction Plyometric training — exercises that exploit the stretch-shortening cycle (SSC) through a rapid eccentric phase followed by an explosive concentric phase — has become a proven method for improving jump performance, speed, and change of direction.However, beyond its benefits to muscle and tendon, it also plays a significant role in injury prevention, particularly with structures […]
Introduction Plyometric training—which leverages the stretch-shortening cycle (SSC) via a rapid eccentric phase followed by an explosive concentric phase—has been widely documented for its effects on muscle, tendon, and athletic performance. However, the role of the myofascial system (that is, the fascia, intramuscular connective tissue, epimysium/perimysium/endomysium, aponeuroses and related connective structures) has received less specific […]
Strength Training and Osteoporosis: Evidence, Mechanisms, and Practical Application Introduction Osteoporosis is a skeletal disease characterized by decreased bone mineral density (BMD) and deterioration of bone microarchitecture, leading to increased risk of low-trauma fractures. Strength or resistance training has emerged not only as a key tool for improving muscular health but also for slowing […]
Introduction Bone mineral density (BMD) — the amount of mineral matter per square centimeter of bones — is a key factor in skeletal strength, injury prevention, and long-term health. As people age, and/or due to hormonal changes, sedentary lifestyle, poor nutrition, and other factors, a gradual loss of bone density can occur, increasing the risk […]
