Become a Stronger and Better Athlete!

Become a Stronger and Better Athlete!

📅September 8th, 2019, 09:00

Strength training is something that is often neglected, but it is a crucial part of becoming the best athlete you can be. No matter what kind of athlete you are, strength training will make you become a stronger and better athlete overall, and as a result, create stronger performances. The part where many athletes, including elite athletes, get stuck is how to incorporate it into their training and where to begin. The world of strength training is vast and can be daunting…if it isn’t incorporated into training correctly, it can lead to issues such as injury and fatigue.

This is why it is important to work with an experienced trainer. When one of our elite team of coaches work with an athlete, they assesses their needs and what they want to get out of their strength training. Before the program even begins, our coaches focuses completely on form and proper body mechanics to ensure the athlete is putting themselves in a position to get the most out of their training while being safe and minimizing injury risk. Because an person must first be healthy and move well before focusing on performance. Most people have never been taught correct movement patterns, such as a hip hinge and a properly executed squat, and it is absolutely vital to learn these movements before trying to load any exercise with weight. 

Our Recharge team presented a seminar recently at Recharge on Why Endurance Athletes Should Strength Train – and the response was huge. Many endurance athletes don’t realize how this component of training is vital to their endurance performances as well as contributing to their overall health. Like mentioned above – all types of athletes benefit including endurance! But strength training must be added consciously. 

The whys and hows of strength training can help to empower athletes of all levels to incorporate a better strength training program that will aid their goals. Read further for a review of this event!


Why Strength Train?

  • Improve Movement Patterns and Sport Specific Patterns
  • Improve Efficiency with Good Form: Improve your running, swimming and/or cycling economy and decrease wasted movement
  • Maximize neural recruitment of the ENTIRE muscle group
  • Strong People are Healthy People
  • Increased power output – the fastest person wins the race, right. To be fast you need to be powerful.
  • Young athletes specify earlier and earlier– this can prevent normal movement variability, full spectrum coordination, bone density, and injury prevention
  • Improved endurance efficiency –there will be genetic limitations as to how much you can improve your aerobic capacity. Strength training will improve your muscular strength helping you to become more efficient.
  • Banish those aches and pains – strength training will improve your gross athleticism making you a more robust athlete, allowing you to withstand the training demands placed on your body and helping you steer clear of injuries.
  • Improves bone density – female endurance athletes, cyclist and swimmers need to strength training because of the risk of osteopenia and osteoporosis.

Slow-Twitch vs. Fast-Twitch

Slow-twitch fiber is much less likely than its fast-twitch counterpart to increase muscle size (hypertrophy). The most notable training effects, however, occur below the surface. Subject to relevant endurance training, these unseen changes include:

  • This involves an increase in the size of mitochondria, boosting the ability of the fibers to generate aerobic energy.
  • An increase in capillary density, which enhances the fibers’ capacity to transport oxygen, and thus to create energy.
  • An increase in the number of enzymes relevant to the Krebs cycle – a chemical process within muscles that permits the regeneration of ATP under aerobic conditions.

Blood Lactate

Blood lactate plays a crucial role in energy creation, which is not as many people mistakenly assume, restricted to the latter stages of intense exercise. Lactate is actually involved in energy production in our muscles at all times, although response to lactate generation varies according to fiber type.

  • Fast-twitch fibers produce the enzyme lactate dehydrogenase (LDH), which converts pyruvic acid (PA) into lactic acid (LA). The LDH in slow-twitch muscle fiber however, favors the conversion of LA to PA. This means that the LA produced by the fast-twitch muscle fibers can be oxidized by the slow-twitch fibers in the same muscle to produce continuous muscular contractions.
  • Failure to train fast-twitch fiber to contribute to endurance performance will result in lactate threshold being reached – and performance arrested – at a much earlier point.

Structuring Your Workout

How to put together your workout:

  • Dynamic Warm up- 10-15 minutes
  • Plyo Boxes and Med Ball Work- 0-10 minutes
  • Power- 0-15 minutes
  • Strength- 20-35 minutes
  • Anterior Chain and Drills- 5 minutes
  • Total Workout: 45-60 minutes

1. Dynamic Warm up- 10-15 minutes and Correctives

  • Dynamic Warm up
    • Make it a cohesive part of your workout and for 10-15 minutes.
    • Examples: Carries, Turkish Getups, Dynamic Stretch Routine and Monster Walks
  • Correctives
    • Can be used as part of your Dynamic warm-up
    • Implement them into your workout appropriately
    • Don’t spend all of your time doing them

2. Plyo Boxes and Med Ball – 0-15 minutes

  • Plyometrics
    • Jumps in Place – Standing Jumps – Multiple Hops and Jumps – Bounds – Box Drills
    • Jump Rope
    • Lateral
  • Med Ball
  • Ball Slams; Wall and Ground
  • Ball Toss

3. 10904556_927949093895373_3454509312002563659_oPower- 0-15 minutes

  • Kettle Bell Swings
  • Landmine Push Press (Split Leg)
  • Dumbbell Push Press (Split Leg)
  • Kettle Bell Snatch
  • **Olympic Lifts; Snatch and Clean and Jerk

4. Strength and Correctives- 20-35 minutes

  • Training Movement Patterns – not body parts
  • We think it’s important to do one corrective for every 2 strength exercises!

Example:

1A. Push

1B. Corrective

1C. Hip Hinge


Must-Do Movements

The Benefits of Squats and Deadlifts for Endurance Athletes:

  • Hip Mobility w/ Stability
  • Glute, Hamstring, and Quad activation
  • Spinal Control (Posterior and Anterior Chain)
  • Creates a connection with upper and lower body
  • Activates large muscle groups
  • Stimulates neural and endocrine system

Other Must-Do Movements:

  • Loaded Carries: Farmer’s, Overhead, Waiters, Suitcase, and Hurdles
  • Kneeling Hip Extension, Glute Extension, and Triple Extension
  • Anti-Rotation and Anti-Extension
    • Dead Bug (Regular and Anti-rotation)
    • Pallof Press, Ab Wheel, and Stir-the-Pot
  • **Turkish Get-Ups

1.Single leg hip stability during the initial roll to press and during the bridge.

2.Both closed and open chain shoulder stability.

3.Shoulder mobility.

4.Thoracic extension and rotation.

5.Hip and leg mobility and active flexibility.

6.Stability in two different leg patterns – lunge stance as well as squat stance.

7.Both rotary and linear stability.

8.The ability to link movement created in our extremities to the rest of our body

9. Can be used as a corrective and as a part of a dynamic warm-up


Periodization

  • Off season is where you can develop strength
  • Big Cycle (Monthly Plans); Anatomical Adaptation, Preparatory Period, Competition Period and Transition Period
  • Anatomical Adaptation is aimed at adapting the anatomy for heavy loads.
  • Preparatory Period (1-2 months)
  • Competition Period
  • Transition Period is typically a week of “random acts of variety”.

Whew – that’s a ton of information! We will be hosting specific workshops every month to get more information and learn the proper movement patterns with specific instruction. Stop by Recharge or email us at info@rechargesport.com to learn more and to set up a training consultation, personal training appointment or specific form evaluation with one of our team. Having a qualified trainer teach you how to properly execute correct form is key to any strength program! #youbetter

Related Articles:

Strength Training: Improve Power, Efficiency, and Strength

Strength Training for High School Athletes

How to Perform a Proper Deadlift

The Importance of Strength Training for Endurance Athletes