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STStrength, Unit 1, Andoversford Industrial Estate, Gloucester Road, Andoversford (2026)

14/02/2026

Sports training causes an increase in the difference between muscle contractions at the highest and the lowest effort.

Increasing the difference between maximum effort and rest is favourable because it increases the capability of maintaining maximal speed of movements.

The skill of relaxing muscles in numerous conditions is essential if the athlete is to boost his or her competitive results.

The athlete begins to learn these skills firstly while performing specific exercises committed solely to relaxing the muscles, later during training and finally during the competition.

Flexibility training has an indirect effect on muscle relaxation but alone is not enough. These are the basic methods of developing the skill of muscle relaxation:

1) Specific exercises such as the air bicycle (legs making pedaling movements in the air) while lying on your neck and shoulders, executed at a moderate speed.

2) Rapid vibration of the limbs using a vibration plate or massage gun.

3) Massage - especially rubbing, kneading and shaking.

4) Rocking while curled into a ball.

5) Sauna or Hot Baths between temperatures of 38-40 degrees celsius.

6) Relaxing positions, lowering mental stress through yoga exercises, turning off/altering the consciousness etc.

07/01/2026

Signs of Inadequate Aerobic Fitness - The following are signs of performing too little aerobic exercises in proportion to anaerobic exercises e.g. strength training -

1. Feeling fatigued both physically and mentally

2. A strong desire for sweets or stimulants such as coffee because anaerobic exercises reduce the stores of glucose and make it harder for an athlete to burn fat for energy.

3. Getting injuries. Burning up muscle glycogen for energy instead of fat causes local fatigue. Fatigued muscles do not perform optimally and get injured.

4. Catching viruses and other infections.

5. Difficulties waking up in the morning and not wanting to get up.

6. Struggling with fat loss.

7. Experiencing hormonal imbalances because the normal function of the hormonal systems relies upon aerobic activity and correct fat metabolism.

06/01/2026

Hypertrophy Training -

There are many ideas and beliefs about what the best method is to follow for building the greatest muscle size (hypertrophy).

There are concepts such as every exercise must manage a prolonged muscle tension time for at least 40 seconds or that a "secret" exercise you haven't heard of will grow a particular muscle group.

There are many questions about hypertrophy. Any method has to be established on research of muscle anatomy and mechanics. Some of these findings are:

1) The most important stimulus in all strength and muscle hypertrophy is heavy physical loading.

2) Increase in strength and size occurs during the recovery period after physical loading.

3) Not all tissue (muscle, tendons, bone etc) hypertrophy or strengthen at the same speed or to the same extent.

4) There is little increase in strength or size unless a minimal threshold is enforced.

5) The minimal threshold increases with new levels of adaptation so physical loading needs to be advanced to progress.

6) Changes in strength and size are not continuous. Some changes may be delayed.

7) Training for strength and size does not always need to result in fatigue.

8) An increase in strength is not always linked to an increase in size and vice versa.

9) Muscle tension is not fixed throughout movements but varies between zero and a specific maximum as joint angles change.

10) Strength and Size decline if physical loading is not executed within a certain time period (generally around 5-6 weeks a gradual loss will occur).

Progressive overload is far more important than time under tension.

Long periods of muscle time under tension are seen in endurance running and cycling and are not known to build large increases in strength or hypertrophy.

19/05/2025

Recovering from a Grade 3 Adductor Tear – A Progressive Rehabilitation Framework

Following a high-grade adductor strain, a structured return-to-function protocol was implemented using evidence-based principles of early mobilization, controlled loading, and neuromuscular retraining.

Phase 1: Early Activation & Circulation

Within 24 hours, box squats were introduced to stimulate blood flow while minimizing strain on the adductor complex. Pain-free loading enhances tissue perfusion and supports early collagen organization (Heiderscheit et al., 2010).

Low-intensity cycling (30–45 min) encouraged systemic circulation and lymphatic flow, using sagittal-plane motion to avoid aggravating the injury.

A massage gun was applied post-cycling to further increase localized blood flow and reduce superficial inflammation. Percussive therapy has been shown to improve short-term mobility and tissue hydration (Cheatham et al., 2019).

Phase 2: Controlled Mobility & Muscle Activation

Light-resistance glute band adductor kicks and side-lying leg raises restored controlled adductor activation within pain-free ranges.

Cable pulley adductor walks introduced frontal plane loading while emphasizing pelvic stability and hip extension.

Hip flexor stretching, thoracic extensions, and foam roller snow angels helped prevent compensatory anterior pelvic tilt and preserved spinal alignment.

Phase 3: Progressive Eccentric Loading

Band-assisted Bulgarian split squats enabled eccentric loading and controlled stretching of the adductors while rebuilding unilateral strength.

Heel-elevated goblet squats reintroduced bilateral squat patterns with reduced adductor load, focusing on quadriceps and knee-dominant mechanics.

Phase 4: Load Reintroduction & Functional Strength

Adductor rower slides targeted strength deficits in the lengthened position, mobilizing scar tissue and enhancing end-range control.

Full back squats were gradually progressed from 20 kg to 140 kg, with load and volume autoregulated based on daily tolerance.

Assistance exercises such as leg press, RDLs, and band-assisted glute ham raises were incorporated to maintain global strength without stressing the injury site.

20/03/2025

Altitude Training -
The Effectiveness of altitude training for a particular athlete depends on many factors, including genetics, training status, total physical and mental stress, diet and recovery.

Most altitude training locations are between 1800m to 2800m and the duration of exposure is usually 2-4 weeks.

For endurance athletes looking to enhance haemoglobin mass by legal and natural methods, altitude exposure produces a greater erythropoietin effect than training at sea level and in some cases can be of the same magnitude as that seen following a low dose blood transfusion which is illegal in sport.

On return to sea level, an initial improvement in performance might be present in the first few days, but large performance gains might not occur until weeks later.

Five factors can interfere with adaptations to altitude training. These are:

Insufficient Iron Intake – For the purpose of altitude training, it is recommended that athletes with low iron start supplementing iron two weeks before the beginning of the altitude training camp. If iron stores are below 150 ng/ml, supplement 100mg of elemental iron per day with a Vitamin C Source (such as orange juice).

Calorie Intake – Low calorie diets do not support adaptations to altitude training. Carbohydrate depleted states may cause further stress for the immune system and increase the risk of illness. Adequate protein intake is necessary in order to facilitate recovery.

Injuries – Prolonged inflammatory responses associated with serious injuries interfere with altitude adaptations. Furthermore, Hypoxia (low oxygen levels) results in slow wound healing.

Illness – Viral and bacterial infections impair the ability to adapt to altitude training. It is advised to get healthy before going to altitude.

Intensity – High intensity within the first week of training can promote excessive fatigue. Best results come to individuals that ease into training volume and intensity.

Individuals should leave an altitude training session knowing they can do more.

19/03/2025

What is Crossed Pelvis Syndrome? -

The crossed pelvis syndrome is the result of muscle strength imbalances in the lower body and may be one such cause of back pain and impaired athletic performance.

These imbalances can occur when muscles are weak or tight in relation to each other.

There is over activity and hence tightness of hip flexors, hamstrings and lumbar extensors.

On top of this, there is under activity and weakness of the gluteal muscles and abdominal wall complex.

This imbalance results in an anterior pelvic tilt, increased flexion of the hips and compensatory hyper lordosis in the lumbar spine.

Sparring the back and improving performance demands recruitment of the gluteal and abdominal muscles.

Specific training is needed to correct a crossed pelvis overlay before integrating traditional strength training.

22/02/2025

Cross-training can be a valuable tool for athletes when implemented with clear objectives and periodization. It should not merely serve as a means of adding variety to training but should instead align with the athlete’s long-term development plan.

During off-season and preparatory periods, cross-training can aid recovery and develop sport-specific attributes such as neuromuscular coordination, proprioception, and explosive power.

Research suggests that engaging in secondary sports with overlapping physiological and biomechanical demands can enhance primary sport performance (Bompa & Buzzichelli, 2019).

However, improper selection of secondary activities can be counterproductive. For instance, combining high-volume cardiovascular endurance training (e.g., long-distance running or cycling) with power-based sports (e.g., powerlifting, Olympic lifting, or wrestling) may lead to concurrent training effects, where excessive endurance work can inhibit strength and power adaptations due to competing physiological responses (Hickson, 1980).

A well-structured periodized training program should incorporate complementary secondary sports that enhance specific training phases. For example:

Rugby players may benefit from maximal strength training, as heavy compound lifts improve the ability to withstand high-impact collisions and mental stress (Suchomel et al., 2018).

Gymnastics or dance can enhance balance and kinesthetic awareness, vital for sports requiring agility.

Swimming can improve breath control and respiratory endurance, crucial for all endurance-based sports.

Basketball's jumping mechanics can enhance lower-body power for sprinters and field sport athletes.

Martial arts develop rapid reflexes and cognitive processing, useful for combat and ball sports.

Olympic weightlifting for swimming (as seen below)

Olympic lifting variations such as the power clean and sn**ch can be particularly beneficial for swimmers. These lifts develop explosive power through triple extension (ankle, knee, and hip), which mirrors the force application in starts and turns during competitive swimming (Cronin & Hansen, 2005).

22/02/2025

Training for Competitions in Cold Environments -

Exposure to a cold environment has extreme effects on many features of the human response to exercise.

It brings about changes in the lungs, heart, blood vessels, muscles, nerves, rate of metabolism and the functioning of brown fat.

Depending on the extremity, many of these physiological changes can decrease performance.

The possibility of acclimating to cold conditions is minimal.

The only short term adaptation to a cold environment is that humans show fewer negative emotional reactions (they may judge a given day as less cold).

Long term adaptation is mostly a matter of learning some of the methods of residents who have lived for long periods in the north.

These methods such as turning your face away from the wind, wearing a better choice of clothing and walking in valleys/ditches minimize actual cold exposure.

If an individual’s clothing and amount of physical movement are insufficient relative to the environmental temperature, there is a risk of several medical consequences of cold exposure.

Detrimental effects include:

Injuries, Loss of Coordination, Anginal Pain (Reduced blood flow to the heart), Swelling, Frostbite, Breathing Problems, Loss of Breathing Control and Hypothermia.

Protection via clothing (make sure it is closed at the wrist, neck and ankles) is definitely wiser than trying to manage negative effects of cold exposure.

19/02/2025

Heat Acclimatization -

Training and Competitions in hot environments offer an additional challenge to athletes as heat dissipation becomes a limiting factor for performance.

During exercise in mild or cold climates, heat is mostly released from the skin to the environment through convection, whereas evaporative heat loss becomes the main method for heat dissipation when the surrounding temperature increases.

Hyperthermia can in itself inhibit performance, but particularly when combined with dehydration, can weaken the ability to maintain power output.

Training in the heat is an essential component in preparation for competitions in hot environments, but athletes should also consider performing heat acclimatization training as an addition to their normal training.

Here is a rough guide to acclimatization training -

1. Acclimatization can be accomplished in 7 to 10 days in non-acclimatized athletes with 1 hour a day of moderate intensity exercise in superimposed heat conditions (e.g. Sauna).

2. Heart rate can be used as guidance. At the start of the training session, heart rate can be used as a sign of the exercise intensity.

Since heart rate increases in correlation with hyperthermia, it will increase significantly during the heat training sessions.

This can be a good sign of a substantial increase in core temperature and therefore sufficient heat stress, on the condition that the exercise intensity remains unaltered.

3. Begin with an exercise intensity that after 5 minutes of exercise evokes approximately 60% of maximal heart rate and is perceived as fairly easy (3-4 out of 10).

During the initial acclimatization session maintain this intensity until the heart rate is within 10-15 beats of maximum and perceived as hard (8-9 out of 10).

Providing the environmental heat stress is high enough this should take 40 to 60 minutes.

4. During the following sessions, heart rate and perceived exertion should increase at slower rates (if the intensity remains unchanged), and the training sessions may be progressively extended or the athlete may perform the training with a slightly higher intensity.

18/01/2025

Does everyone need to stretch? Some do and some don't.

Cross sectional studies of sports such as basketball have shown that the best performing athletes are the "tighter" ones with bodies "wound like springs".

There is some evidence to suggest that asymmetry of hamstring flexibility is linked to back pain.

The point here is that stretching needs to be considered within context of the individual, safety, health and performance.

Rather than simply stretching, stretching to correct asymmetry has premise.

Loose joints without controlled strength are unstable. This decreases performance and increases the risk of injury.

Stabilize what needs to be stabilized, mobilize what needs to be mobilized.

15/01/2025

Flexibility and Injury Prevention -
A muscle does not need to be maximally stretched to be torn.

Muscle tears are the consequence of a combination of a sudden contraction and a stretch at the same moment.

Large differences in strength between two opposing muscle groups (e.g. quadriceps and hamstrings), unilateral strength imbalances (left leg vs right leg) as well as a difference in muscle endurance between the limbs are the leading causes of injuries.

Developing the strength and endurance of deficient muscles is the best injury prevention method. A movement analysis may also useful to prevent injuries.

Good technique should feel effortless. The moments in a technique where maximal strength of already stretched muscles is used to counteract the quick movement of a big mass should be abandoned.

Such movements may cause muscle tears in the supporting leg during kicking, for instance. Good flexibility on its own cannot prevent injuries.

If one muscle group, or the muscles of one side of the body are more tensed than other muscles, it may be an indication of a nerve issue or misaligned bones.

For instance, a twisted pelvis will lead to one hamstring being more tensed than the other. Stretching excessively tensed muscles will not fix the cause of their irregular tension. In this instance, it neither realigns the pelvis nor focuses on this misalignment, which could be neurological or mechanical.

While stretching can make oneself temporarily feel better, it will not remove the risk of possible injury. This is why static stretching before training will not prevent injuries.

STStrength

14/02/2026

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