Strength Training Tag

For most endurance athletes the pre-season or early base phase usually consists of lower intensity and duration of endurance training which provides a great opportunity to improve maximal strength through regular strength training sessions. Strength training is safe and effective for most athletes and should be included as part of any comprehensive training program.   The benefits are huge, not only in enhancing athletic development but reducing the risk of injury and numerous health benefits, especially for older athletes. The initial phases of strength training aim to develop basic levels of strength and lay the foundations for greater workloads and higher intensity sports specific...

There are a lot of myths and misconceptions placed around strength training. This may be a result of your stereotypical gym junkie throwing weights around in the gym or the many unfounded reasons why a lot of women and elderly people shy away from lifting weights. This article will share with you some of the benefits of strength training and why it should be a part of everyone’s regular routine.   Firstly strength training does not have to be Olympic lifting, powerlifting or Crossfit type sessions; all great forms of training if done correctly and relevant to your individual goals, but strength training...

Despite a growing amount of research to support strength training for distance runners, the weights room still appears to be a no-go zone for a percentage of the running community. In reality, there are many ways that strength training can assist runners in taking the next step in their performance. Maximal strength has been shown to improve performance for endurance athletes, including runners. There are a number of reasons to support this, several of which are discussed below: Improved running economy A sound running economy is one of the cornerstones of running performance. In a nutshell, this means using as little energy...

Warm-ups: the boring part of training and game day, what’s all the fuss about?   Have you ever wondered why your class instructor, trainer or coach places a large emphasis on pre-habilitation work before you push and pull heavy weights in the gym? Most likely it is because they don’t want injuries to occur. It may seem like an old testament you hear from trainers: “Ok, so we are going to start with some mobility work, neural prep, activate the glutes, shoulders, work on some thoracic spine mobility and get the body warm before we get into your strength and conditioning work”. After playing soccer...

Having spent time across multiple sports including boxing, rugby, weightlifting, powerlifting, and other endurance based sports, the greatest aspect to concentrate on is - “in this sport, where should the optimal expression of power be positioned on the force-velocity curve?”   I like to utilise the method of post-activation potentiation (PAP).   What is this? It is a short-term improvement in performance (power exercise) following a conditioning activity (strength exercise). This short-term improvement is thought to be related to an increased potentiation of motor units following a high motor unit activity in the muscle. An example of this is an improvement in counter movement...

I have been asked what is the best way to warm up prior to commencing a strength session using weights. A few questions are “should I warm up by walking on a treadmill?” or  “should I just do a few stretches?”   First off - what is a warm up? A warm-up is a session,  comprises of light cardiovascular exercises combined with stretches, and is necessary to help avoid injury whilst working out. Why warm up? For majority of all Australians we have a desk job comprising of 8-9 hours of sitting hunched over a desk. Due to the nature of the job our...

Perhaps you're afraid lifting weights will make you look bulky. Maybe you're hung up on the fact that you 'only need cardio' to lose weight? Or you just don't think you have enough time for strength?   The benefits of strength training for women are immense. For example, women more than men, need to meet the essential strain for bone remodeling which is required for the reduction of osteoporosis. Unfortunately however there are several long standing myths and misconceptions that mean many women overlook strength training as a part of their regular exercise regime. Accredited Exercise Physiologist, Kitty Chao, sets out to bust some of the...

For long term athletic development young athletes should start a structured strength & conditioning program early in their development.  The focus should begin with developing fundamental movement skills and over time (many years) taper down to emphasise more sport specific requirements, competition and success in competition.   The benefits to starting kids early are numerous and include increases in strength, overall health & wellness, reduced injury rates and improved sports performance. Sounds good to me! Research shows that resistance training/weightlifting is a relatively safe activity when compared to common sports such as Rugby, Soccer, Basketball and Athletics i.e. there are less injuries...

Bigger muscles have the potential to create more force. More force creates greater power output. Greater power output means sprinting faster, jumping higher, changing direction more efficiently and ultimately better performance.   Whilst it’s important to note that it’s not all that black and white, having a fairly distinct training focus and outcome is vital to the design, structure and overall success of most resistance training programs. To put it very, very simply; we want athletes with more muscle, who can apply high amounts of force and do it rapidly. Hypertrophy. Strength. Power. Hypertrophy – build more muscle Simply put hypertrophy means an increase in the...