Strength Training Fundamentals
No Long Post - Short and to the point!
Essential to have fundamental level of strength for everyday activities & sporting context
Full body approach desirable addressing fundamental movement patterns
Work with S&C Coach to undertake Movement Screen, Injury History and outline Upcoming Events > tailored programme for each athlete
Periodise training towards priority event to ensure Peak Performance
Begin with Strength Foundation phase prior to developing Basic Strength, Maximal Strength and Power - Leave muscular endurance (15+ reps) only for accessory work
Ensure trunk is robust to prevent decreased output in lower/upper body
Work full range of motion and challenge multiple planes to limit injury risk during sport
Flexibility and Mobility work should be included within programme
Basic and Maximal Strength training increase nervous system efficiency without increasing muscle mass/size.
Strength Training helps maintain muscle mass, offsetting our body’s natural loss as we age, technically known as Sarcopenia
Strength Training helps maintain bone density offsetting our body’s natural loss as we age, technically known as Osteopenia, it also helps the management of Osteoporosis
Allows development of stability - paramount importance to strength and power production
Importance of increasing efficiency…
Example:
Rider A: Peak Force Output - 500W : Cycling at 300W = 60% of Maximal Output
Rider B: Peak Force Output - 1000W : Cycling at 300W = 30% of Maximal Output
Rider B will likely beat Rider A as working at lower percentage of Max Output therefore should fatigue at slower rate (Please note, many other factors will also influence)
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