If you never conducted a regular strength training program in the past, then you should part take in a total body regimen so that it will cover your bases for a more advanced speed program. The remainder of this article will assume that you’re previously done a strength training program and are ready to take your body towards the next level and achieve blazing speeds
There are multiple varieties of strength which can help you understand how you can specifically train for certain sports.
Strength-endurance will refer to an athlete who is able to put forth strength many times. If the athlete can’t use his strength continuously, then he/se will become slower over time and become sluggish in reacting to situations. A great way to improve strength-endurance is by doing circuit training.
Maximum strength is being able to utilize the maximum possible force within a single movement. This is the type of power that is used in an “explosive” aspect of speed. You can improve your maximum strength by doing strength training programs.
Elastic strength is another type that is how an athlete will have the strength to overcome a powerful force with a fast movement. How is this connected to speed? Well, consider how soccer is becoming more physical or how American football requires a considerable amount of strength in order to push a defender. This will help the athlete become quicker in their response to a situation and get an advantage over their opponent. You can improve this by exercising with medicine balls and by performing plyometric exercises.
So how can you become stronger? You can do this by constantly overloading your muscles and forcing its growth in order to deal with the increased load.
There are multiple methods for basic strength training. They include free weight equipment such as barbells and dumbbells, fixed machines, using your own body weight as resistance when doing exercises such as push-ups and squats, and exercises that require a partner to help you.
These methods are effective for athletes to build strength, especially if they lack any equipment or gyms.
A lot of athletes have to travel often, so being able to do exercises that require your own body weight can be very useful.
In regards to reps, you should do 10-12 reps of an exercise when you first start out. This will let your muscles develop in size and endurance, and yet it won’t put too much stress on your body. Once you’ve worked with weights for about 6 months, you can do more specific exercises that will allow you to build speed.
To get the maximum results, you want to eventually start working out with only 6-8 reps. This will allow your muscle strength to have maximum growth. Then every 2-3 weeks, you should have 1 day where you have very heavy training where you’ll be performing the same exercise except with 4-6 reps. Note that I want you to be doing these heavier reps with exercises that you’ve been using for a while. By having these very heavy days, you’ll be able to significantly overload and stimulate your muscles.
As for sets, your initial strength training regimen should consist of 3 sets (with 10-12 reps). Keep in mind that the goal of your general training is to get your body set up for activities that will place significantly more stress on your body. If you’ve already done a strength training regimen before, then you should advance to a more rigorous training program that consists of 3-5 sets for each exercise (including super sets in your regimens)
Resting period – During the general training phase, you should only rest for about 1-2 minutes per set.
When you have a significantly more intensive program, your rest periods should be about 2-3 minutes due to the fact that you’re using very heavy weights with less reps. If you don’t rest enough, then you won’t be able to recover enough energy and complete the next set for the maximum results. You’ll be able to recover your ATP and creatine phosphate stores in preparation for the next set.
The very hardcore power athletes usually have rest periods that can be longer than 3-5 minutes… this is very specific, and I’m pretty sure you have limited time, so I won’t be covering it.
Characteristics of Strength Training Programs
Hypertrophy – it involves concentric and eccentric excercises, with multiple sets for each of your muscle groups. You’ll have at least 3 sets with resting periods that are shorter than 2 minutes. Reps will be between 6-12. Have multiple types of exercises for each of your muscle groups, with a focus on your main muscle being trained, and begin with your larger muscle groups first.
Power engages multi-joint exercises, which have multiple sets (more than 4), resting times of over 2 minutes, reps less than 6 per set (very high intensity). Try and use exercises that are closely related to your movements. Training your power can be like training your strength, except now you have to consider time. For example, you can do plyometric exercises due to the fact that your muscles contracted eccentrically and then immediately concentrically.
Improving muscular endurance will involve exercises that have a few sets (usually 3 or less) with light resting time (about 2-3 minutes), and significantly higher reps (12-18 reps). Your exercises will be a lot lower in intensity in order to allow for the higher reps.
Keep in mind that these exercises are geared towards becoming a faster athlete. When it comes to sports, strength and power are important. Be conscious of your own fitness level, and create a regimen that can fulfill your needs based on the advice above.
