Abstract
[Excerpt} The use of free weights as a means of enhancing physical capabilities for sport has been a long held practice (Garhammer, 1982). The use of other forms of resistance equipment and machines has become popular in recent years. Although any variety of resistance applied against working muscles can enhance the strength of that muscle group, free weights are superior to fixed-position machines when training strength and power athletes (Garhammer, 1982). This abstract highlights the importance of using evidence-based principles to design and implement strength and conditioning protocols.