German Volume Training – More is not always better by Dan Bernardin

German Volume Training (GVT) has a reputation in bodybuilding, powerlifting and weightlifting as being the holy grail for breaking through strength plateaus and packing on some serious muscle. It is a system that was developed in the 1970’s and involves 10 sets of 10 reps (100 reps) at approximately 60% of your 1 rep max […]

Squat is not King for Football by Dan Bernardin

A well know term utilised in strength training is that “the squat is king of all exercises”. We are a big fan of the bilateral (two legs) squat but for football our king of all exercises for building general strength is the unilateral (single leg) split squat and its variations. Here are a few reasons […]

Ladies, gain an advantage over your competition and get in the gym by Dylan Mernagh

Arsenal Ladies

Importance of physical qualities for speed and change of direction ability in elite female soccer players by S. Emmonds, G. Nicholson, C. Beggs, B. Jones, and A. Bissas in the Journal of Strength and Conditioning Research (2017). Abstract: https://www.ncbi.nlm.nih.gov/pubmed/28723816 Background Speaking at International Women’s Day in 2011, Sepp Blatter stated that “the future of football […]