Getting strong does not mean you need to get big

Getting strong does not mean you need to get big! For many athletes, the idea of getting big outweighs the urge to get strong as the belief is the 2 go hand in hand. 1) lift heavy weight with fewer reps. You are more likely to get big lifting 4 sets of 8-12 then 3 sets of 5-8! 2) Muscle can only grow with a calorie surplus. Muscle needs energy and protein to grow! 3) Speed and power is a very good way to develop the efficiency of the muscles, allowing you to lift more with out putting on weight! 

Beautiful illustration of the deep and superficial musculature of theback

Beautiful illustration of the deep and superficial musculature of the back. This anatomical slide by Netter shows in high detail the intricate muscle layout of the upper back and neck

Are deep squats bad for your knees?

Are deep squats bad for your knees? Provided that the technique is learned accurately, under expert supervision with progressive loading, the deep squat presents as an effective exercise for protection against injuries and strengthening the lower extremities. 

Sports lower limb trauma

Sports lower limb trauma. Xray: Spiral comminuted fracture of the distal diaphyseal region of the left fibula, 8cm above the lateral malleolus. Early management: cast 6 weeks, non-weight bearing.

Meniscal tears

Meniscal tear. Although meniscus damage can lead to pain, dysfunction and a decrease in performance, this is not always the case. Many individuals have meniscal injuries which they are unaware of. Surgery may indeed be an appropriate mode to relieve any one of these symptoms but the simple fact that a meniscal injury is present does not necessarily indicate surgery. Other treatments can be highly effective in resolving associated issues without the need to resort to surgery.

The importance of muscular strength in athletic performance

The importance of muscular strength in athletic performance: 1) Greater strength is associated with improved force\time characteristic (impulse) 2) Greater strength can improve jumping, sprinting and change of direction 3) stronger athletes performed better at sport specific tasks 4) Strength improves muscle potentiation and decreases injuries 5) Strength can be tested, trained and retested 6) Performance can be gaged based on an athletes strength classification 7) Strength could be the single most trainable ability to improve performance and reduce injuries 8) Strength training can be specific, long term to achieve improvement in sports related tasks.