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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