This article describes how to use dumbbell exercises in the training programs for football athletes. It includes sample programs for skill position athletes and big skill position athletes.

The goal of this article is to understand contralateral and ipsilateral loading, how to set-up loaded carries, electromyography activity during exercises, and how to apply these exercises into the strength training program.

Ground-based free weight lifts, especially the explosive Olympic-style lifts, are highly recommended for athletic conditioning for the core muscles. They can provide a moderately unstable stimulus to augment activation of the core and limb muscles, while still providing maximal or near maximal strength, velocity, and power output.

When considering applying advanced methods to affect and augment maximal power output, this excerpt from Developing Power explains three key points to consider.

Accentuated eccentric loading (AEL) can be combined with lower-body power-based movements to acutely enhance them; however, currently, there are limited recommendations for this training method. AEL can enhance force and power metrics during its utilization with lower-body power based exercises. When using AEL, exercises should consist of jump squats and countermovement jumps with loading methods consisting of weight releasors or dumbbell hand release. Elastic bands can be used; however, more research is needed in this area. External loads ranging from 10–30% of body mass can be used. Future research needs to investigate increased eccentric and concentric loads when using AEL with power based movements.

The National Strength and Conditioning Association (NSCA) Headquarters features a 6,000 square foot state-of-the-art Performance Center designed specifically to train clients of all fitness levels—from youth and novice to tactical and elite. The NSCA Performance Center serves as a proving ground for the testing and application of scientific principles optimizing sport performance, and offers private, semi-private, and group training services for individuals and teams.

This continuing education opportunity explores a variety of topics as they pertain to exercise technique. To earn your CEUs, it will be necessary to review several articles and pass a 50-question quiz. Please note: this quiz awards 1.0 CEU (10 contact hours). Articles include: 1) Exercise Technique: The Push Press 2) Exercise Technique: Snatch Balance 3) Technique of the Unilateral Dumbbell Wide Row 4) The Viking Press 5) Exercise Technique: Handstand Push-up 6) Exercise Technique: The Landmine Row

Nick Tumminello, 2016 NSCA Personal Trainer of the Year, discusses strategies to enhance single-leg exercises.

NSCA Member Spotlight: Vincent Martins shares how the CSCS helped open his path to lead high school strength and conditioning aligned with LTAD. Read his story.

This Kinetic Select from Developing the Core reviews the effects of muscle activity when performing exercises on unstable surfaces.