What This Week’s Research Taught Me as a Coach
What This Week’s Research Taught Me as a Coach (and Might Help You Train Smarter Too)
Every spare waking hour I dig into new studies, not just because I’m a bit of a fitness nerd, but because staying updated helps me guide my clients better—and I believe in doing the work behind the scenes so you don’t have to.
I’m always on the lookout for fresh insights and practical science that can help us all train smarter — not just harder. This week, I dove into some fascinating new research about how we program workouts, choose training modalities, and use technology to optimize gains. Here’s a digestible, down-to-earth breakdown of what’s been released and how it might help you boost your own training game. I will remain with the intent of no personal POV or bias, just ‘how it comes’.
1. Programming Isn’t One-Size-Fits-All, But Undulating Might Have an Edge
The debate about the “best” way to structure your training continues. Recent studies compared various programming styles—linear, undulating, reverse, and constant—and found that while all lead to improvements, undulating programming often yields slightly better strength and performance gains. Why? Because it varies intensity and volume more regularly, helping keep your body guessing and adapting. So if you’re feeling stuck, mixing up your routine with some undulating periodization might be a smart move.
2. Flywheel Training Is More Than Just a Gimmick
If you haven’t tried flywheel (inertia-based) training yet, it’s worth a look. This modality adapts resistance dynamically throughout your movement, which can boost muscle activation, power, and even tendon stiffness. In other words, it’s great for not only building strength but also improving explosiveness and durability—perfect for athletes or anyone wanting to enhance functional performance.
3. Velocity-Based Training: Real-Time Feedback = Smarter Lifting
Ever wish you had a coach watching every rep, telling you exactly how much to lift? Velocity-Based Training (VBT) uses tech to track how fast you move the weight, allowing you to adjust loads on the fly. Research shows this real-time feedback can sharpen your strength and power gains while reducing the risk of overtraining. If you have access to velocity trackers, consider giving VBT a try.
4. Complex and Contrast Training: Power-Packed Pairings
Combining heavy lifting with explosive exercises (think squats followed by jump squats) isn’t new, but recent research confirms these “complex contrast” training methods are especially effective for enhancing power and hormonal responses in athletes. So next time you plan your workout, consider pairing strength moves with some explosive drills to get the most bang for your buck.
5. Different Modalities Serve Different Goals
Not all resistance training is created equal. Compound lifts are king for building max strength, (as well as other things, but shhhh for now focus on this); pyramid training shines when improving muscular power; and supersets can help with flexibility and fat loss. Knowing which modality aligns with your goal means you can tailor your workouts more effectively instead of randomly trying everything.
6. AI Is Starting to Shape Training—And It’s Pretty Cool
Artificial intelligence isn’t just sci-fi anymore; it’s stepping into coaching. Some platforms can analyse tons of data points to tweak your programming dynamically, helping prevent injury and boost performance. While nothing replaces a good coach’s eye, (research is showing this… my mission to remain unbiased still stands) AI tools can be a powerful sidekick, especially for those training solo.
7. & 8. Soccer Coaches and Strength Training—A Tale of Progression
Research comparing academy and first-team soccer coaches showed different focuses: academies lean toward foundational bilateral hinge exercises, while first teams employ more complex Olympic lifts. This progression highlights the importance of tailoring strength training to the athlete’s level and readiness, which is a principle we can all apply to avoid overdoing it early on.
9. Mixing Modalities Can Be a Game-Changer
Studies suggest that combining different training types—like endurance-focused work with explosive strength training—can lead to better overall performance. This compatibility is key; the trick is to design your program so different elements complement, rather than hinder, each other.
10. Don’t Sleep on Eccentric Training
Last but not least, eccentric training—focusing on the lowering/lengthening phase of movements—is getting well-deserved attention, (IMO… a little bias as we all know I love an eccentric). It’s great for building muscle strength, improving tendon health, and preventing injuries. Adding eccentric-focused exercises could be the secret sauce to keep progressing safely.
Final Thoughts
Science doesn’t have all the answers yet, but what’s clear is that variety, smart programming, and using the right tools can seriously level up your training. Whether you’re an athlete, weekend warrior, or just someone who wants to move better and feel stronger, these research-backed insights can help you train smarter, avoid injury, and maybe even enjoy your workouts a little more.
Train smart, stay strong.
Want help building a plan that fits your life (and your energy levels)? Let’s chat.
Train smart, stay strong.
— CGC; Camille Certified Exercise Specialist | Human First, Coach Second
See Below for the Studies each broken down;
Recent Research Findings in Strength & Conditioning
1. Undulating vs. Constant Programming Models
Comparison of Four Programming Models on Strength and Performance
Compared linear, undulating, reverse, and constant programming models, finding that all were effective in improving strength and athletic performance. Undulating programming exhibited the highest effect sizes, suggesting it may offer superior adaptations compared to constant programming.
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2. Flywheel Training Benefits
Implementing Flywheel (Isoinertial) Exercise in Strength Training: Current Evidence, Practical Recommendations, and Future Directions
Discusses the efficacy of flywheel training, highlighting its benefits in improving strength, power, hypertrophy, muscle activation, and tendon stiffness. It also provides practical recommendations for implementing flywheel exercises in strength training.
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3. Velocity-Based Training (VBT) Insights
The Role of Velocity Based Training in the Strength Periodization for Modern Athletes
The effects of VBT and the common scheme methods utilized by elite athletes. It discusses the use of velocity tracking technology to monitor and adjust training loads in real-time, enhancing strength and power development.
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4. Complex vs. Contrast Training
Comparison of Complex Versus Contrast Training on Steroid Hormones and Sports Performance in Male Soccer Players
Evaluated the chronic endocrine response to complex and contrast training modes, finding that both enhanced sports-specific physical performance. The complex mode was found to be slightly superior to contrast training in terms of hormonal responses and performance improvements.
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5. Resistance Training Modalities
Resistance Training Modalities: A Comparative Analysis
Compared different resistance training modalities, indicating that compound training enhances one-repetition maximum (1RM) strength, pyramid training is effective for improving isometric muscular power, and superset training can improve flexibility and reduce body fat percentage.
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6. AI-Driven Coaching Platforms
Automated Strength Coach: An AI-Driven Platform for Strength and Conditioning
Discusses the integration of artificial intelligence in strength and conditioning, allowing for adaptive programming and efficiency. AI platforms can process multiple data points to make precise and timely program modifications, aiding in injury prevention and performance enhancement.
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7. Global Strength & Conditioning Practices in Soccer
Global Differences in Current Strength and Conditioning Practice within Soccer
Examined strength and conditioning practices in soccer, finding variability in their application across different levels of play. It suggests the need for tailored strength and conditioning programs based on the specific requirements of the team and competition level.
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8. Periodization and Training Compatibility
Periodization and Training Compatibility: A Systematic Review
Explored the compatibility of different training modalities, such as strength endurance and explosive strength, concluding that combining these can lead to optimal performance improvements. Understanding the compatibility of various training methods is crucial for designing effective programs.
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9. Eccentric Training Importance
Eccentric Training: A Review of Benefits and Implementation
Emphasizes the significance of eccentric training in strength development. It discusses how incorporating eccentric-focused exercises can enhance muscle strength and resilience, contributing to overall athletic performance and injury prevention.
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10. Strength and Conditioning Programming Models
Strength and Conditioning Programming Models: A Comparative Analysis
Compared different strength and conditioning programming models, highlighting their effectiveness in improving strength and athletic performance. It provides insights into the advantages and limitations of each model.
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