Category Archives: Newsletter Mailout

Strength performance issue – 12 July 2019

This fortnight I have included an article titled ‘Effect of Interset Strategies on Acute Resistance Training Performance and Physiological Responses’ which was published in the Journal of Strength and Conditioning Research July 2019.

The purpose of this systematic review was to evaluate the evidence surrounding the implementation of interset strategies to optimize acute resistance training performance.

The authors examined 26 studies wherein several studies reported improvements in the number of performed repetitions (i.e., greater total volume load), attenuation of the loss in velocity and power, reduced lactate levels, and in some cases, a decrease in perceived exertion.

The authors noted that the following seemed to be the most effective interset strategies:

  • Dynamic agonist/static antagonist stretching
  • Cooling
  • Aerobic exercise
  • Vibration
  • Individualised heart rate–based intervals.

Click the link below to download and let me know what you think!


Exercise profile

In this clip, I demonstrate a simple resisted Waiter’s Bow drill to activate lumbar multifidus. I do this one for clients with low back pain before we start the session.

If you are interested in learning more about muscle imbalances like this, click the button below to check out our Rehab Express course.


Infographic – volume for hypertrophy

This graphic notes the importance of activating high-threshold motor units & lifting to failure to facilitate hypertrophy. Think about this when you are prescribing your training volume!


Coach resource

This fortnight’s training resource is a periodised plan template that I have used for a number of athletes. Enjoy the built-in equations that will make your life easy when it comes to calculating total training load!

Injury prevention issue – 28 June 2019

This fortnight I have included an article titled SYSTEMATIC REVIEW OF THE ASSOCIATION BETWEEN PHYSICAL FITNESS AND MUSCULOSKELETAL INJURY RISK: PART 3—FLEXIBILITY, POWER, SPEED, BALANCE, AND AGILITY’ which was published in the Journal of Strength and Conditioning Research 2017.

This paper looked at the association between flexibility, power, speed, balance, and agility, and musculoskeletal injury risk in military and civilian populations.

The authors discovered the following relationships:

(a) moderate evidence that hamstring flexibility (i.e. sit-and-reach test or active straight leg raise test), and ankle flexibility, are associated with elevated musculoskeletal risk.

(b) moderate evidence that lower body power (i.e. standing broad jump or vertical jump with no countermovement), is associated with elevated musculoskeletal risk.

(c) moderate evidence that slow sprint speed is associated with elevated musculoskeletal risk.

(d) moderate evidence that poor performance on a single- leg balance test is associated with increased risk for ankle sprain; and

(e) insufficient evidence that agility is associated with elevated musculoskeletal risk.

Click the link below to download and let me know what you think!


Exercise profile

In this clip, you will see some good release & activation techniques to address elbow pain. Excuse the facial expression 🙂

If you are interested in learning more about muscle imbalances like this, click the button below to check out our Rehab Express course.


Infographic – progressive overload

I really like this flow chart that highlights the fact that you don’t need to change exercises all the time when looking to achieve overload. There are many acute training variables that we can manipulate in addition to the actual exercises.


Coach resource

This fortnight’s training resources comes from Peak Performance & is titled Training for Speed, Power & Strength.