Eleiko Papers

The Squat: How Low Should We Squat

Article

Squatting is arguably one of the most vital actions we perform as humans and has, therefore, become one of the most commonly used exercises in strength training programs. The squat is really a total body action (movement pattern) that involves relati...

The Deadlift

Article

The deadlift is one of the three movements used in powerlifting competition but is also a valuable exercise for those training for other sports or for clients who are just interested in body recomposition or general fitness.

Strength Training for Distance Runners

Article

This specific paper outlines strength training protocols for distance runners. The barbell is a great tool that can be manipulated to focus on improving various performance outcomes such as distance running. It may sound counterintuitive, but it is p...

Strength and Chronic Disease

Article

In this article, we discuss how strength training is just as beneficial to aerobic training.

Strength Training for Fat Loss

Article

Perhaps you have clients interested in fat loss, we have an Eleiko Paper to help with that as well. The barbell is a great tool to kick start fat loss! Use the issue reader below to find out more and download the paper (arrow in the upper left) for...

Chin Up and Pull Ups

Article

Did you know that new-born babies can hang from a bar for four to six seconds? We start our lives with amazing grip strength but lose it if we don’t train those muscles.

Optimize Immunity for Better Performance

Article

The immune system is essential for keeping you healthy and alive. Your immunity is directly influenced by stress. While stress is necessary, mismanaging it can have detrimental effects on the function of your immune system.

Health Benefits of Strength Training

Article

Studies have demonstrated that strength training can improve health outcomes in a variety of ways. In this paper, we will examine the range of benefits that strength training can have for all kinds of people.

Kettlebells for Strength and Fitness

Article

Kettlebells, which were once a very niche component of the fitness industry, are rapidly becoming more popular. Most gyms now have a selection of kettlebells, and many coaches are using them as part of their clients’ training.

Masters Weightlifting

Article

While most people peak in terms of weightlifting potential in their twenties, there is a thriving competitive scene for those aged thirty-five and above – known as masters lifters.

Ring Training

Article

Would adding rings to your clients’ exercise programs improve overall physical fitness outcomes? If so, specifically what would the benefits be?

Sled Training

Article

Weighted sleds are becoming a common feature of modern gyms and training facilities. They are a versatile piece of equipment that can be used for a surprisingly large range of purposes.

The Hex Bar

Article

Hexagon or diamond-shaped barbells, also known as trap bars, have been used in gyms since the 1980s. They have become most associated with deadlifts but can be used for a wide variety of exercises.

Unilateral Training

Article

For most coaches, the main go-to strength exercises are things like back squats or barbell presses that train both sides of the body in the same way at the same time. However, there are benefits to using unilateral exercises, where each side of the b...

Weightlifting for Sport

Article

Weightlifting and weightlifting training have been heavily studied over the years. This offers us strong insights about the benefits of the weightlifting movements outside of the sport itself, generally as a mechanism to develop athleticism across a ...

Strength Training for Injury Prevention in Team Sports

Article

Playing team sports is associated with a high risk of injuries. One of the most effective injury-preventing modalities is regular strength training. In this paper, you will gain insight into the injury incidence in some of the most popular team sport...

Weightlifting for Baseball

Article

Baseball is known to be a “game of inches.” Whether it’s a bang-bang play at first base, a dive by an outfielder on a frozen rope, or a fastball in the batter's wheel house, baseball games are won and lost on close plays that occur throughout ...

Weightlifting Competitions Driving Memberships and Ancillary Revenue

Article

Coaching Weightlifting for Youths

Article

Working with youths is an incredible experience that is highly gratifying and rewarding as a coach. For youths, there are a variety of benefits to participation including social and long-term health development.

Performance Training for Active Aging

Article

Aging has some negative physiological effects on the human body. There is good evidence that strength training can slow or even reverse some of these but unfortunately most older people do not do this kind of exercise.