The Strength & Conditioning Research Rundown February 2020

By Thomas King, MSc, CSCS, CEP

After the positive reception to part one of this blog post, we thought it would be a good idea to introduce part two. Below you will find some good information in a rapid-fire format. Without further ado, let’s get started!

Stay Out Late? Lift Less.

photo credit: Thibaud Saintin Me, herself and them via photopin (license)

Ever tried to workout hard the day after a late night of partying? Probably wasn’t a fun experience, was it? Thanks to a research team from Brazil, we now know that this isn’t a good idea. In their experiment, participants were given alcohol and forced to stay up late. Lo and behold, when they were tested the next morning, their performance suffered! [1] So, if you still want to workout the day after a big night, try to keep it light.

They See Me Rollin’

photo credit: Mark Burnham Photography

Have you ever been foam rolling and wondered how much pressure you should be applying? I know I have. Well, it turns out, to help increase your range of motion (RoM) it really doesn’t matter. A research team right here in St. John’s examined three different levels of applied roller force and found neither one to be better than the other. Who would have thought? So, maybe don’t worry too much about going hard with the foam roller and just do it. [2]

Play Late, Sleep Poorly

photo credit: Kevin McShane Self Portrait In Bed via photopin (license)

To all those reading this, if you play a game of your favourite sport at night, how would you rate your sleep quality that night? For me, it takes a long time to unwind for bed after being highly stimulated for an extended period. It turns out; even professionals are affected by evening games. In a study of professional soccer players, 90% of those who played in games starting after 6:00pm reported sleep disturbances. So, if you are hoping for a good night’s rest, maybe rethink that 10pm hockey game. [3]

Is It The Shoes?

When it comes to deadlifting, what do you prefer shoes or no shoes? Personally I prefer a nice flat shoe with a minimal heel. Well, it turns out that it may not even matter. In a study examining shod (with shoes) versus barefoot deadlifting, researchers from Australia found that there was no difference in rate of force development or peak vertical force between the two conditions. [4]

Better Grip, Better Golf?

photo credit: manoftaste.de Golf via photopin (license)

Looking for a quick way to improve your golf performance? Researchers from the United States may have just what you are interested in. They tested the effects of training using fat gripz (a rubber attachment that increases the diameter of a barbell) on ball speed, driving distance, and driving carry. Interestingly, training with fat gripz increased these parameters significantly more than a group who did not train with fat gripz. [5]

That’s a wrap! I hope you enjoyed this look at some of the research coming from the strength and conditioning world. As before, if any of this piqued your interest, I have included the links to the studies cited in the article below.

References

Rodrigues, R., Franke, R.dA., Teixeira, B.C., Macedo, R.C.O., Diefenthaeler, F., Baroni, B.M., Vaz, M.A. (2019). Can the combination of acute alcohol intake and one night of sleep deprivation affect neuromuscular performance in healthy adults? A cross-over randomized trial. Journal of strength and conditioning research, 33(5), 1244-51.

Grabow, L., Young, J.D., Alcock, L.R., Quigley, P.J., Byrne, J.M., Granacher, U., Skarabot, J., Behm, D.G. (2018). Higher quadriceps roller massage forces do not amplify range-of-motion increases nor impair strength and jump performance. Journal of strength and conditioning research, 32(11), 3059-69.

Nedelec, M., Dawson, B., Dupont, G. (2019). Influence of night soccer matches on sleep in elite players. Journal of strength and conditioning research, 33(1), 174-9.

Hammer, M.E., Meir, R.A., Whitting, J.W., Crowley-McHatten, Z.J. (2018). Shod vs. barefoot effects on force and power development during a conventional deadlift. Journal of strength and conditioning research, 32(6), 1525-30.

Cummings, P.M., Waldman, H.S., Krings, B.M., Smith, JE.W., McAllister, M.J. (2018). Effects of fat grip training on muscular strength and driving performance in division I male golfers. Journal of strength and conditioning research, 32(1), 205-10.

Chris Spurvey

Nutritional Coaching by Julia Howard

I heard somewhere that achieving your health goals is determined largely by what you do in the kitchen. I am grateful to have found Julia who brought direction and accountability to this most important piece for me. Having Julia in my corner has brought me confidence and certainty that I am on my way to achieving my goals. I highly recommend her if you are serious about making a change and feeling better about your health.

Lisa Dobbin

Personal Strength Training by Jon-Erik Kawamoto

JKC was recommended to me by a fellow runner. I was experiencing injuries, and feeling weak and fragile. When I started with JKC, Jon asked me about my goals and my focus. I wanted to concentrate specifically on running, and preventing injury. Jon developed a program for me that has enabled me to focus on my form and strength and has been flexible enough to enable me to train for many different races. I have been training with JKC for six years, and during that time I have enjoyed Jon and Thomas’s expertise in a very warm and supportive atmosphere.

Amanda Shea

I’m 35 and I started at JKC in November of 2019. I was coming off the win of the Royal St. John’s Regatta in 2019, and our crew was chomping at the bit to be stronger and faster for 2020. The reputation of JKC leached into our group and away we went! Unfortunately the regatta was cancelled due to COVID-19, but I just loved JKC so much I stuck around. JKC is different from other gyms because the level of experience the team has is unparalleled. Jon, Thomas and Craig all mesh well together and mentor me in a way that I know they love what they do and are genuinely excited to guide me towards my goals (and beyond). I really enjoy the atmosphere, the sense of community and all the positive vibes that I experience in every session. There’s never a time I don’t want to go because I’m motivated by the team’s coaching style and I get results.

Keir McIsaac

Personal Strength Training by Thomas King

I recently turned 40, and I have been training at JKC since the summer of 2020. My partner Michael had already been training at JKC, so it came highly recommended. We had set up a home gym at the start of the pandemic, but needed to mix it up after the first lockdown. JKC differs from other gyms because of the personalized workouts. Jon, Thomas and Craig are great at challenging me to do more than I would on my own.

Jon Howard

I’m 36 Years Old and started with JKC in 2013. In the past I’d often have motivated spurts of a gym routine but they would usually only last a month or so. It’s pretty easy to press the snooze button at 530 am when there’s no one waiting for you. The fact that the guys are always on time/prepared and motivated for your session adds a level of accountability to your shoulders to “get out of bed” and bring your best effort each time. From the pressure free trainers to the camaraderie that you create over time with the individuals you’re working out with, JKC is able to offer an experience many other gyms cannot.

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