Author Archives: Strength Coach Fernando Rosete, MS, CSCS, USAW

PR When it Matters the Most!

A competitive, successful athlete requires a properly periodized strength and conditioning program that promotes injury prevention and enhances performance. Strength & Conditioning coaches should always consider when it is the best time for an athlete to peak on their performance, and beyond. During today’s press conference, I asked Alabama’s LB#31, Will Anderson Jr.: How doContinue reading “PR When it Matters the Most!”

Eating or not eating before exercising?

There has been extensive research and a myriad of opinions about this subject, resulting on confusion for the general public. The duration and intensity of an exercise session dictate what would be ideal to eat before exercising. Some common strategies include exercising in overnight-fasting mode, carbohydrate restrictions between training sessions, and increasing carbohydrate consumption beforeContinue reading “Eating or not eating before exercising?”

HOW TO PREVENT INJURY AND PROMOTE LONGEVITY AS A TACTICAL ATHLETE

As a tactical athlete, you must fulfill certain physical training (PT) requirements, related to your job description. However, in many cases, the PT test is not necessarily representative of the true physical and mental characteristics that you require to perform on the field, during training and duty. For that reason, every military branch has investedContinue reading “HOW TO PREVENT INJURY AND PROMOTE LONGEVITY AS A TACTICAL ATHLETE”

CAFFEINE AS A SUPPLEMENT

The effects of caffeine have been studied for over 100 years is widely used as a supplement in many different forms. The most popular these days is in energy drinks. Caffeine supplementation has been associated with the following effects: Enhanced performance during 1 repetition max (1RM), vertical jump, increased power, improved aerobic endurance performance (2).Continue reading “CAFFEINE AS A SUPPLEMENT”

BENEFITS OF ECCENTRIC EXERCISE

Eccentric exercises have been used extensively and are known for their great benefits for strength gains and muscle development. Eccentric exercises are commonly known as “negatives” as the emphasis is on controlling the resistance while the muscle is lengthening. For example, the eccentric portion of a bench press is when the weight is being loweredContinue reading “BENEFITS OF ECCENTRIC EXERCISE”

LOADED CARRY EXERCISES FOR TACTICAL ATHLETES

As a tactical athlete (i.e., military, firefighters, specialty police personnel) you are generally expected to carry gear and equipment indispensable for protection and performance. Even though some research has shown a negative relationship between load carriage and marksmanship, training under load not only allows you to get accustomed to external loads but is highly beneficialContinue reading “LOADED CARRY EXERCISES FOR TACTICAL ATHLETES”

IMPORTANCE OF RECOVERY AFTER PHYSICAL TRAINING (PT)

We do not emphasize enough the importance of high intensity training and its amazing benefits. However, we should consider recovery as important as training, to allow adaptations and prevent injury. As much as training intensity is important, the recovery process has a vital role when it comes to support and enhance training adaptations. Physical trainingContinue reading “IMPORTANCE OF RECOVERY AFTER PHYSICAL TRAINING (PT)”

PROTEIN TO SUPPORT TRAINING & PERFORMANCE: WHY, WHEN, WHAT AND HOW MUCH?

Protein supports cell repair and growth and has many metabolic functions. A protein is composed of amino acids, which are classified in essential and non-essential. Essential amino acids cannot be produced by our body, while non-essential are regularly synthesized. To complete a protein, all essential amino acids should be present. Even though there are manyContinue reading “PROTEIN TO SUPPORT TRAINING & PERFORMANCE: WHY, WHEN, WHAT AND HOW MUCH?”

IS CREATINE SUPPLEMENTATION FOR ME?

What is Creatine? It is a substance produced by our kidneys and transported to the liver, eventually stored at skeletal muscle. Creatine (CR) naturally helps muscle contractions, regulated by adenosine triphosphate (ATP), the compound required for each muscle cell action. ATP uses CR to restore function, so the dogma indicates that the volume of CRContinue reading “IS CREATINE SUPPLEMENTATION FOR ME?”