Why STRENGTH matters for sports performance

I say this again and again to all my lifters and that is no one gets a gold medal for having the prettiest looking clean and jerk or snatch. The fact is that Olympic lifting or Powerlifting is still a strength sport and strength is what matters to get on the podium. Technique is obviously important and no one is underestimating that fact. With that said, you take two lifters who are identical in skill execution, the one lifter with the greatest strength is the one who will lift more and win the gold medal.

Sports Performance
Strength is not limited to only the strength sports. Strength matters on the field. It matters in track and field, jumping sports, volleyball, throwing, and many more sports. Take for example a 300lb lineman who can bench 300lbs for a 1 repetition maximum. Let's just say that the average time for a football play lasts 4 to 6 seconds. That 300lbs lineman will have to defend his ground against another lineman who weighs just the same as he does for that amount of time. What's important here is to develop the strength endurance to able to support the time of play to defend against the other lineman. Being able to bench that 300lbs for for 6 to 8 reps and now his work capacity has increased. He can now handle the same load for a longer amount of time and we have increased his sports performance on the field.

Another example is taking a high jumper or volleyball player where jumping is essential for their sports. We'll assume their jumping technique skills are solid and efficient. A long term squat training program along with some snatches and clean and jerks that is progressive will help them in their sports. The squat strength from squatting will improve hip, quad and glute strength in addition to strengthening the connective tissue to minimize injury. The snatches, clean and jerks will give them necessary speed/strength to help them jump higher. Assuming that the squat training and Olympic lifts are executed with optimum and efficient skill execution.

Strength training and applying the correct strength approach is important in developing athletic strength in order for your athlete to excel to their highest potential. Olympic lifts will help an athlete develop the speed/strength needed to move fast with strength. The strength training such as squats, deadlifts will help the athlete develop the force production needed from the muscles to enable the action needed to execute a given play. In addition, increased strength to the connective tissues will be improved preventing injury. Learning to apply both strength methods to your athletes is a blend of science and art to get the most out of your athletes.

Coach Cano

Squats improve running performance

Squats is hands down the king of all lifts in terms of benefits. The barbell squat is the squat we are talking about. Squats from top to bottom improve the following:

- Bone density matrix
- Improves function of ligaments and tendons
- Improves upright posture
- Improved leg strength

These are just a couple of the benefits of squatting as there are much, much more. The one benefit we are going to talk about is how squats improve running performance. There is overwhelming research and articles about how squats improve running performance. Let's get into it.

Increased Distance
Squatting helps improve distance running by allowing a runner to increase their distance runs or at the same time reduce time over the same distance. How? Squatting challenges the cardiovascular system's performance enabling a runner to increase their oxygen intake. More oxygen = more fuel.

Increased Speed
Squats increase muscular leg power which is responsible for increasing speed during runs. Since the legs are the muscles primarily responsible for performing the squats the leg muscles adapt and increase in strength allowing more power to a runners stride. This increase in power increases speed. Increase in speed decreases distance times.

These are just two benefits of squatting for running performance. Below is a squat tutorial on the high bar back squat being performed and some technique tips to improve your squats. Now get under a bar and squat!!!!

Cap