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Scott W. Cheatham and Morey J. Kolber

rolling on PPT of the hip muscles after an intense bout of exercise. Subjects foam rolled for 20 minutes (45 seconds, 15 seconds of rest for each hip major muscle group) after an induced muscle soreness protocol for the back squat. Foam rolling reduced subjects pain levels (Cohen d range 0.59–0.84) at

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Nessan Costello, Jim McKenna, Louise Sutton, Kevin Deighton and Ben Jones

mass (kg) 64.3 69.0 7.3  bone mineral content (kg) 3.2 3.3 3.1  fat mass (kg) 17.1 18.5 8.2  body fat percentage (%) 20.2 20.4 1  ISAK sum of eight skinfolds (mm) 83 90 8.4 Strength assessment (3RM)  bench press (kg) 112.5 120 6.7  prone row (kg) 86.5 92.5 6.9  military press (kg) 60 65 8.3  back squat

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João Ribeiro, Luís Teixeira, Rui Lemos, Anderson S. Teixeira, Vitor Moreira, Pedro Silva and Fábio Y. Nakamura

): 37 – 47 . doi:10.1519/JSC.0000000000001813 28678768 10.1519/JSC.0000000000001813 21. de Hoyo M , Gonzalo-Skok O , Sanudo B , et al. Comparative effects of in-season full-back squat, resisted sprint training, and plyometric training on explosive performance in U-19 elite soccer players . J

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Jeremy A. Steeves, Scott A. Conger, Joe R. Mitrzyk, Trevor A. Perry, Elise Flanagan, Alecia K. Fox, Trystan Weisinger and Alexander H.K. Montoye

by the Wristband2 Dumbbell Barbell Kettlebell Calisthenics Other 1. Arnold press 16. Back squat 26. Deadlift 28. Close-grip front lat pulldown 33. Running 2. Bench press 17. Bench press 27. Goblet squat 29. Crunch 3. Bicep curl 18. Bent over row 30. Dips 4. Calf raise 19. Bicep curl 31. Push-up 5

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David Rodríguez-Osorio, Oliver Gonzalo-Skok and Fernando Pareja-Blanco

 al . Comparative effects of in-season full-back squat, resisted sprint training, and plyometric training on explosive performance in U-19 elite soccer players . J Strength Cond Res . 2016 ; 30 : 368 – 377 . PubMed ID: 26813630 doi:10.1519/JSC.0000000000001094 10.1519/JSC.0000000000001094 13. Cross MR , Lahti

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Paul Comfort, Christopher Thomas, Thomas Dos’Santos, Paul A. Jones, Timothy J. Suchomel and John J. McMahon

; 26 ( 2 ): 432 – 437 . PubMed doi:10.1519/JSC.0b013e318220db2c 10.1519/JSC.0b013e318220db2c 22233786 13. Comfort P , McMahon JJ . Reliability of maximal back squat and power clean performances in inexperienced athletes . J Strength Cond Res . 2015 ; 29 ( 11 ): 3089 – 3096 . PubMed doi:10

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Neil D. Clarke, Darren L. Richardson, James Thie and Richard Taylor

, and Wiles et al 8 observed that 1500-m running performance improved by 4.2 seconds following the ingestion of 3 g of coffee (150–200 mg caffeine). In addition, Richardson and Clarke 9 reported that during resistance exercise, the total weight lifted during back squats was 22% higher following the

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Michael J.A. Speranza, Tim J. Gabbett, David A. Greene, Rich D. Johnston, Andrew D. Townshend and Brett O’Farrell

and technique. For the back squats, players were required to perform the movement to a below-parallel-thigh position (ie, they descended to a position where the hip crease passed below the middle of the knee joint), and for the bench press it was essential for the bar to touch the chest before the

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Hyun Chul Jung, Myong Won Seo, Sukho Lee, Sung Woo Jung and Jong Kook Song

small sample size ( n  = 5) in that study with inconsistent trends in performance changes (no improvement in 30-m sprint, Illinois agility, and one-repetition maximum bench press and back squat) may limit the study’s ability to determine the efficacy of vitamin D supplementation on fitness. This study

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Zachary M. Gillen, Lacey E. Jahn, Marni E. Shoemaker, Brianna D. McKay, Alegra I. Mendez, Nicholas A. Bohannon and Joel T. Cramer

Sci Sports Exerc . 2002 ; 34 ( 4 ): 689 – 694 . PubMed ID: 11932580 11932580 30. Mina MA , Blazevich AJ , Tsatalas T , Giakas G , Seitz LB , Kay AD . Variable, but not free-weight, resistance back squat exercise potentiates jump performance following a comprehensive task