☕️ S&C Daily — Five Cups Is Fine

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In a new International Journal of Strength and Conditioning review, researchers examined flywheel resistance training in rehab after ACL reconstruction, built on a simple premise: returning to sport demands the ability to decelerate and absorb rapid braking forces, and that rests on eccentric force production.

Across the studies available, flywheel Bulgarian split squats proved effective at building isometric strength and, notably, at reducing between-limb strength asymmetries - the gap that so often lingers after ACLR. Flywheel work also improved jump performance, particularly countermovement jump. The authors conclude it may be an effective way to optimize outcomes and reduce re-injury risk, and close with a periodized model for late-stage rehab and exercise examples, from squats and Bulgarian split squats to hip thrusts and prone hamstring curls.

In a new American Heart Association statement, up to five cups of coffee a day is considered safe for most adults, with habitual intake linked to a 20-30% lower risk of type 2 diabetes and lower risk of stroke and heart failure. In patients treated for an irregular heart rhythm, daily coffee was associated with a 39% lower chance of the condition returning.

The catch is the brewing method: those links hold for paper-filtered and instant coffee, while unfiltered options like French press, espresso and Turkish coffee retain cafestol, a compound that raises LDL cholesterol. The statement draws a hard line between coffee and synthetic caffeine - energy drinks, shots and pills are consistently tied to cardiovascular harm, including blood pressure spikes and rhythm disturbances in healthy adults. Tolerance also varies by genetics, through a liver enzyme gene that dictates how fast caffeine clears.

At SEC Media Days, Tennessee coach Josh Heupel was asked whether the buzz around new head strength coach Derek Owings had gotten out of hand. "I don't think it's overhyped," he said, crediting Owings and his staff with building trust quickly and pointing to gains in mass, explosive power, speed and acceleration, plus tighter alignment between nutrition, the training room and the weight room.

Heupel's framing of the method: consistency and accountability, "winning a single rep, a single set." Running back DeSean Bishop, who went viral this month looking noticeably bigger, said the staff has "put us through the fire" and pushed players to their limits.

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