Training methods
What each way of training is, what it asks of the body, and how the body adapts to it.
- Balance training
Training upright posture on stable or unstable surfaces. How research defines it, what it asks of the senses and muscles, and what reviews found about balance, strength, ankle sprains and falls.
- Blood flow restriction training
Exercising with a cuff at the top of the arm or leg that partly limits blood flow, usually with light weights. What studies found on muscle, strength, tendon and bone, and where reviews disagree on safety.
- Eccentric training
Training in which muscles work while they are lengthened, as when lowering a weight. What it asks of muscles and tendons, and what studies found about strength, size, soreness and hamstring injury.
- Elastic resistance training
Training against elastic bands and tubing, alone or added to a barbell. How the pull of a band changes as it stretches, what lab studies measured it asking of the muscles, and what trials found about strength.
- Foam rolling
Rolling and pressing muscles against a foam roller or a hand-held roller stick. What the pressure loads, what reviews found about range of motion, performance and soreness, and where the evidence disagrees.
- Free weights and machines
Barbells and dumbbells, and weight-stack machines. How research defines each, what lab studies measured them asking of the muscles, how strength and muscle changed with each, and what studies found about injury.
- Isometric training
Training in which muscles push or pull without the joint moving, as in a wall sit or plank. What it asks of muscles, tendons and circulation, and what studies found about strength, tendons, blood pressure and pain.
- Kettlebell training
Training with a round cast-iron weight that has a handle, most often swung. What studies measured the swing asking of muscles, the spine and the heart, what small trials found, and how thin the evidence still is.
- Nerve flossing
An informal name for nerve sliders, joint movements that slide a nerve along its path. How research defines sliders and tensioners, how far they move and stretch nerves, and what reviews found for range and for pain.
- Neuromuscular warm-ups
Structured warm-ups of running, strength, balance and jumping drills, such as the FIFA 11+. What they contain, what they ask of the body, and what trials found about fitness and injuries, mostly in football.
- Plyometric training
Jumping, hopping and bounding that stretch a muscle and then shorten it at once. What it asks of tendons, knees and bones, and what studies found about jumping, speed, muscle, tendon, bone and injury.
- PNF stretching
Stretching with a muscle contraction between stretches. How studies define its forms, what tested the reflex ideas behind it, and what they found for range, strength, performance and injury.
- Resistance training
Working muscles against a load that rises over time. How research defines it and progressive overload, what it asks of muscle, tendon and bone, what reviews found about dose, and what studies found about injury.
- Stretching
Lengthening a muscle and holding it, or moving it through its range. How research defines the main types, what a stretch does to muscle, tendon and nerve, and what reviews found about range, strength, soreness and injury.