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Good morning. Why team sport athletes should avoid bodybuilding training in-season, how Nolan Ryan approached in-season lifting throughout his career, and why carb mouth rinsing can help you squeeze out more reps. Let's get into it...
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Events
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📖 New Study Compares Strength vs. Hypertrophy Training In-Season
Paul Hough shared new research comparing low-volume strength training to hypertrophy training during the competitive season. Hypertrophy training resulted in higher muscle soreness and reduced performance in 20-meter sprint and agility tests compared to low-volume strength work.
For team sport athletes, maintaining strength without accumulating fatigue is the goal in-season. Heavy, low-volume lifting preserves strength and power without the soreness and performance decrements that come with higher-volume bodybuilding protocols. Save the hypertrophy blocks for the offseason. Read More
💪 Nolan Ryan Lifted 5 Days Between Starts
Gerry DeFilippo recently shared a video of long-time MLB strength coach Gene Coleman discussing Nolan Ryan's in-season lifting program. Ryan lifted five times between starts throughout his career—not always maximal effort, but always doing something.
Many young pitchers still avoid strength training during the season. Ryan's approach proves otherwise. He pitched until age 46, a rarity in baseball, showing that consistent year-round strength training didn't interfere with performance—it helped him stay durable. Read More
🧠 Carb Mouth Rinsing Increases Reps Without Changing Nutrition
Chris Beardsley recently highlighted research showing carbohydrate mouth rinsing increases volume load across multiple sets and exercises. Strength-trained women performed two identical full-body workouts on separate days—three sets to failure at their 10RM for back squat, leg press, bench press, overhead press, and seated row.
One workout used a carb mouth rinse, the other used a non-caloric placebo. Total volume load was 15% higher with the carb rinse, driven by more reps per set. Individual exercises saw similar increases. The mechanism: reduced perception of effort, not increased motor output. The carb rinse tricks your brain into thinking more fuel is coming, allowing you to push harder before fatigue shuts you down. Read More
🛌 Sleep Consistency Matters More When You're Not Getting Enough
Brady Holmer points to research showing sleep consistency becomes critical when total sleep is low. People whose bedtime varied by around 1.5 hours night-to-night had double the risk of a major cardiovascular event if they got less than eight hours of sleep. The same irregular sleep schedule showed no increased risk among people getting more than eight hours per night.
Translation: if you can't get enough sleep, at least keep your schedule consistent. Going to bed at wildly different times compounds the problem. Inconsistent sleep on top of insufficient sleep is a much bigger issue than either problem alone. Read More
Strength & Conditioning GA
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