First I must say that I am pleased to announce my first international publication having just been published in the International Figure Skating magazine.
In this Blog I am going to briefly talk about strength training and why it is an essential component of any training programme.
Strength Training; such a widely discussed, sometimes controversial and occasionally misunderstood discipline.
In this Blog I am going to briefly talk about strength training and why it is an essential component of any training programme.
Strength Training; such a widely discussed, sometimes controversial and occasionally misunderstood discipline.
Strength underpins movement, performance and fitness.
A stronger endurance athlete will be more economical, a stronger sprinter will be faster and a stronger thrower more powerful. Appropriate strength training will improve performance and reduce injury risk.
Away from competitive sports strength training can help improve every day functional movements such as walking up stairs, carrying shopping or playing with your kids. These tasks require a smaller percentage of our maximum strength and are therefore easier to complete.
Strength training performed correctly will improve mobility and coordination as well as boost metabolism to increase calorie expenditure and help towards optimal body functioning.
Gaining strength doesn't just mean lifting heavy weights, for example something needs to get stronger if we are to improve our balance standing on one leg. Being able to hold a specific position such as a plank for longer, or getting your leg high enough in a spiral to get a score on the ice needs an increase in strength. Therefore, body weight exercises, plyometrics and Pilate's type programmes will all elicit strength gains in young athletes when delivered appropriately and with correct technique.
Recent studies have shown that strength training is a key component of youth physical development and should underpin any young athletes programme.
Movement, coordination and mobility will all develop and improve with increases in strength and through learning basic strength training techniques.
As the athlete matures and training becomes more specific once a single training focus or sport has been identified then more specific strength training goals will be implemented. For rugby and American football players hypertrophy might be a goal, increases in muscle size for strength and power increases whilst the increase in body mass will help in making and breaking tackles. Whilst for young Figure Skaters and Gymnasts it may be power, muscular endurance and coordination with no increase in bodyweight, lean or otherwise.
Improving maximal, optimal or functional strength requires the correct training stimulation to achieve the desired outcome. Strength gains can be made with little or no increase in actual muscle mass; however a change in structure will occur including a possible change in muscle fibre type (Type I to Type II), a change in pennation angle as well as a possible change in body composition (increased lean body mass and a reduction in body fat) which may lead to a perceived increase in muscle mass due to better muscle definition. However, the real advantage here is the increase in the power to weight ratio.
A clear message here is that young athletes and especially female athletes competing in aesthetic sports shouldn't be afraid to strength train, that the benefits of strength training for performance and for general fitness should not be underestimated or ignored!
Gaining strength doesn't just mean lifting heavy weights, for example something needs to get stronger if we are to improve our balance standing on one leg. Being able to hold a specific position such as a plank for longer, or getting your leg high enough in a spiral to get a score on the ice needs an increase in strength. Therefore, body weight exercises, plyometrics and Pilate's type programmes will all elicit strength gains in young athletes when delivered appropriately and with correct technique.
Recent studies have shown that strength training is a key component of youth physical development and should underpin any young athletes programme.
Movement, coordination and mobility will all develop and improve with increases in strength and through learning basic strength training techniques.
As the athlete matures and training becomes more specific once a single training focus or sport has been identified then more specific strength training goals will be implemented. For rugby and American football players hypertrophy might be a goal, increases in muscle size for strength and power increases whilst the increase in body mass will help in making and breaking tackles. Whilst for young Figure Skaters and Gymnasts it may be power, muscular endurance and coordination with no increase in bodyweight, lean or otherwise.
A clear message here is that young athletes and especially female athletes competing in aesthetic sports shouldn't be afraid to strength train, that the benefits of strength training for performance and for general fitness should not be underestimated or ignored!
Thanks for reading this far and I hope you enjoyed this article, as always your feedback and comments are welcomed both here and on the Get Coached Facebook Page.
