Guide to WeightLifting Shoes

” One of the most important decisions a lifter can make is what type of shoes they choose to lift in. Weightlifting shoes/lifting shoes, or lifters, are becoming increasingly more popular among all strength sports for their abilities to support an athlete’s performance.

Over the last year, we’ve been on a mission dedicated to reviewing and analyzing the industry’s top lifting shoes. We looked at both older and newer models from some of the biggest companies that have built strong reputations in the market. For the newer lifter, and even the weathered athlete, finding the perfect pair of shoes can be a daunting task.

After all, most weightlifting shoes last multiple years, and with so many shoes on the market it can be a hassle diving into each shoe’s individual attributes/specs. Below is a list of our top picks from the categories we grouped shoes in….”

Best Weighlifting Shoes

Using Percentages To Determine Training Loads

“I usually don’t like using percentages for exercises because each muscle group has a different fiber type distribution. For example, the quads (primarily Type IIa) respond differently to a specific intensity prescription than the hamstrings (Type IIb). An athlete who uses 90 percent of their 1RM in the leg press might perform 20 reps in a set, whereas the same athlete may be able to perform only 5 reps with that same percentage when performing a leg curl. (Incidentally, a great reference on the subject of muscle fiber types is La Forza Muscolare by Carmelo Bosco, PhD.)….”

Using Percentages to Determine Training Load

The Mind Game in Low Back Pain

“One of my chronic low back pain patients reported that he’d had a brief relapse after a hard fall on his tailbone. He was playing hockey and got slew footed (tripped). Over the course of the evening, his back seized up into a nasty imitation of previous episodes. Fortunately, by the next morning he had recovered — a testament to his progress.

Many people with back pain are essentially living in that over-reactive, seized-up state — their back reacts to just about everything like that. What was a temporary setback for my client is a continuous reality for someone who has a more serious chronic low back problem. Either that, or they have a “hair trigger” back that may be fine most days, but gets set off by nearly any provocation….”

Mind Game

Neuromuscular adaptations to strength training

Adaptation in Strength

“Systematic strength training produces structural and functional changes, or adaptations, in the body. The level of adaptation is evidenced by the size and strength of the muscles. The magnitude of these adaptations is directly proportional to the demands placed on the body by the volume (quantity), frequency, and intensity (load) of training, as well as the body’s capability to adapt to such demands. Training rationally adapts to the stress of increasing physical work. In other words, if the body is presented with a demand rationally greater than it is accustomed to and enough recovery time is given to trained physiological systems, it adapts to the stressor by becoming stronger….”

Athlete Protein Intake

Athlete Protein Intake

“There are two main anabolic stimuli for muscle: exercise and protein ingestion.

Protein not only provides the building blocks for muscle. It also provides the trigger to stimulate muscle protein synthesis. Muscle protein synthesis (MPS) is the physiological process of adding new amino acids to muscle proteins and is the primary mechanism of muscle growth.

Athletes typically consume a lot of protein to optimize recovery and improve training adaptations. We’re going to take a look at the protein habits of high-level athletes and compare them to evidence-based protein recommendations. In addition, we’ll go beyond the guidelines and discuss my advanced hypotheses to take gains to the next level…..”