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.

Annette Howard

Personal Strength Training by Jon-Erik Kawamoto

I am 62 years young and I started training with Jon in 2013. I originally came to join JKC as a recommendation from other family members that were onboard with Jon. Their enthusiasm for the gym experience was quite evident. I was not to be outdone, so I decided to join as well. JKC, in my mind, certainly stands out from the crowd. I feel it’s a combination of the skill and passion the coaches have for their job and their clients. Each client is treated with the upmost respect and given time to explore their fitness journey without any pressure. JKC is certainly not a cookie cutter gym.The coaches customize your fitness program to suit your needs and your fitness level. This certainly makes sense because no two clients are alike. This is where JKC excels! Jon, Thomas, and Craig keep the atmosphere at the gym light, but productive. A great combination that obviously works and makes the clients want to come back. Lastly, the camaraderie at the gym is everything. Meeting likeminded people who make you feel you are not alone in your fitness journey is everything.

Dane Woodland

I came to JKC through recommendations from my peers from lululemon. As a current ambassador, I’ve been introduced to legacy ambassadors, like Jon, and I knew a bunch of other people from the store were working out here so I wanted to give it a go. I often dread lower body workouts so I started coming here to do legs. I’ve had such great progress that I now come twice a week— and, I no longer hate leg day!

I’ve never experienced this sort of hybrid between group workouts and personalized service. Many group strength training services offer a sort of one-size-fits-all workout for the general population, which has never been of interest to me, because I want my workout tailored to my needs! I LOVE that you can be in a group setting while doing your own personal program; I love the camaraderie and community at JKC, and, I’ve seen incredible results thus far! Jon is always so attuned to what I need.

Dave Sullivan

Personal Strength Training by Thomas King

I’ve always struggled with both my weight and anxiety throughout my life. As a writer you live a pretty sedentary lifestyle filled with both realistic and unrealistic deadlines, so I needed something to get me off my butt and to get me moving. JK has been a godsend during this past year and a half in particular. The pandemic has been tough, but workouts with both Thomas and Jon have really helped reduce the stress and strain of a global pandemic, and added an anchor of normalcy back into my life — which has been worth its weight in gold.

JKC has created an incredibly inclusive environment that’s filled with all kinds of supportive folks from all kinds of different backgrounds. For folks like myself, being surrounded by people with such athletic ability can be intimidating in most gyms. It can actually be a deterrent, and it sometimes has been for me. But, at JKC it’s far from that — it’s inspirational. Everyone supports one another. Which is something that’s not easily found in this day and age, inside of a gym or out. Not to sound like a total cheeseball here, but it really feels like a family.

Chris Stratton

I had been struggling with work-life balance resulting in not exercising or playing hockey as much as I had been doing in the past. In addition to being out of shape, I was starting to experience some back/shoulder issues and realized I needed to make some changes. Around this time, a friend (who was also a client) recommended JKC and that’s when I started!

You really feel part of a community where everyone is welcoming and supportive. You get a program that is designed specifically to achieve your goals, with the ongoing coaching, progress tracking and support required to achieve them. The JKC team are very knowledgeable about fitness and conditioning, and very engaging with everyone to answer questions or discuss anything and everything training related. I also like the flexible scheduling and gym times that work for my schedule (I like early mornings and evenings).

Amanda Crane

The people and the training set JKC apart from other gyms or programs I’ve tried in the past. Truly Jon and Thomas meet you where are and help you get to where you want to be. There are no expectations and never any judgement. You can go there having the worst day and you always leave feeling better. Truly JKC has given me a level of strength and confidence I would not have had otherwise ❤️.

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