Strength Zone Training – True Full Range of Motion Strength Training

by Nick Tumminello, NSCA-CPT
Personal Training Quarterly July 2020
Vol 7, Issue 1


This article discusses how personal trainers can utilize the strength zone training system in order to develop true full range of motion strength, and thus help clients perform better and further reduce injury risk.

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This article originally appeared in Personal Training Quarterly (PTQ)—a quarterly publication for NSCA Members designed specifically for the personal trainer. Discover easy-to-read, research-based articles that take your training knowledge further with Nutrition, Programming, and Personal Business Development columns in each quarterly, electronic issue. Read more articles from PTQ »

Related Reading



1. Contreras, B, Cronin, J, Schoenfeld, B, Nates, R, and Tiryaki- Sonmez, R. Are all hip extension exercises created equal? Strength and Conditioning Journal 35: 17-22, 2013.

2. Ebersole, KT, Housh, TJ, Johnson, GO, Perry, SR, Bull, AJ, and Cramer, JT. Mechanomyographic and electromyographic responses to unilateral isometric training. The Journal of Strength and Conditioning Research 16(2): 192, 2002.

3. Folland, JP, Hawker, K, Leach, B, Little, T, and Jones, DA. Strength training: Isometric training at a range of joint angles versus dynamic training. Journal of Sports Sciences 23(8): 817-824, 2005.

4. Gabbett, TJ, Kelly, J, and Pezet T. Relationship between physical fitness and playing ability in rugby league players. Journal of Strength and Conditioning Research 21: 1126-1133, 2007.

5. Harman, E. The biomechanics of resistance exercise. In: Baechle, ER, and Earle, RW (eds.), NSCA’s Essentials of Strength Training and Conditioning (3rd ed.) Champaign, IL: Human Kinetics; 25-55, 2000.

6. Kitai, TA, and Sale, DG. Specificity of joint angle in isometric training. European Journal of Applied Physiology and Occupational Physiology 58(7): 744-748, 1989.

7. Lauersen JB, Bertelsen, DM, and Andersen, LB. The effectiveness of exercise interventions to prevent sports injuries: A systematic review and meta-analysis of randomised controlled trials. British Journal of Sports Medicine 48(11): 871-877, 2014.

8. Lindh, M. Increase of muscle strength from isometric quadriceps exercises at different knee angles. Scandinavian Journal of Rehabilitation Medicine 11(1): 33, 1979.

9. Noorkõiv, M, Nosaka, K, and Blazevich, AJ. Neuromuscular adaptations associated with knee joint angle-specific force change. Medicine and Science in Sports and Exercise 46(8): 1525-1537, 2014.

10. Sheppard, JM, Cronin, JB, Gabbett, TJ, McGuigan, MR, Etxebarria, N, and Newton, RU. Relative importance of strength, power, and anthropometric measures to jump performance of elite volleyball players. Journal of Strength and Conditioning Research 22: 758-765, 2008.

11. Stone, MH, Sanborn, K, O’Byrant, K, Hartman, M, Stone, ME, Proulx, C, et al. Maximum strength-power-performance relationships in collegiate throwers. Journal of Strength and Conditioning Research 17: 739-745, 2003.

12. Thépaut-Mathieu, C, Van Hoecke, J, and Maton, B. Myoelectrical and mechanical changes linked to length specificity during isometric training. Journal of Applied Physiology 64(4): 1500-1505, 1988.

13. Weir, JP, Housh, TJ, Weir, LL, and Johnson, GO. Effects of unilateral isometric strength training on joint angle specificity and cross-training. European Journal of Applied Physiology and Occupational Physiology 70(4): 337-343, 1995.

14. Whiting, WC, and Flanagan, SP. Biomechanics, In: Coburn, JW, and Malek, MH (Eds.) Essentials of Personal Training (2nd Ed.) Champaign, IL: Human Kinetics; 43-70, 2012.

15. Wisloff, U, Castagna, C, Helgerud, J, Jones, R, and Hoff, J. Strong correlation of maximal strength with sprint performance and vertical jump height in elite soccer players. British Journal of Sports Medicine 38: 285-288, 2004.

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Nick Tumminello, NSCA-CPT

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Nick Tumminello has become known as the Trainer of Trainers for his ability to provide simple, honest, and immediately applicable solutions to common ...

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