The Science of Strength & Conditioning

An explanation of Linear Periodization, a model I use for novice lifters or athletes preparing for a specific peak event. It systematically builds foundational strength by increasing intensity while decreasing volume over time.

A look at Undulating Periodization, which varies training focus within the week. This model is highly effective for team sport athletes who need to maintain multiple physical qualities throughout a long season.

An overview of Conjugate Periodization, a method for training multiple qualities like max effort and dynamic effort concurrently. I use this for advanced athletes who require year-round readiness.

This slide details Block Periodization, where training is segmented into focused blocks. This is ideal for elite athletes preparing for a major competition, moving from building a base to realizing peak performance.

Understanding why structured variation is crucial. This explains how periodization drives specific adaptations in neuromuscular efficiency, metabolic conditioning, and structural integrity like tendon stiffness.

A biomechanical comparison of the front squat versus the back squat. The choice of exercise is deliberate, as each squat variation targets different muscle groups and force vectors relevant to different athletic actions.

The barbell hip thrust is a key exercise for developing horizontal force, which is critical for sprinting and jumping. This video breaks down how it specifically targets the gluteus maximus for peak athletic performance.

A detailed look at the power clean versus the hang power clean. While similar, they offer distinct biomechanical benefits, and I program them based on whether the goal is whole-body power or refining explosive hip drive.

This is Complex Training, where I pair a heavy resistance exercise with a light, explosive power exercise. This method uses post-activation potentiation to enhance neural adaptations and improve an athlete's rate of force development.