This blog is our effort to "put it out there" for you to read, comment, question, and apply so you can become a better athlete. It's intent is to make a difference!
Off Season Strength Training:
Similar to sport specific training, off season strength training is maximized by periodization. There are three generally recognized periods (or phases) of strength training for endurance athletes are:
1. Anatomical Adaptation: This period progressively adapts the muscles—especially muscle attachments to the bone—to more easily cope with heavier efforts during subsequent training phases. This phase is generally four to six weeks in length.
2. Maximum Strength: This period increases muscular motor unit activation and recruits fast twitch muscle fibers. This phase is generally four to eight weeks in length.
3. Muscular Endurance: This phase increases capacity of neuromuscular system and aerobic adaptation. This phase is generally 6 to 9 weeks in length.
Weight Bearing Lifts: | Core Emphasis: | |
Leg Press | V Sit-up | |
Chest Press | ||
Leg Extension | Hyperextension | |
Shoulder Press | Seated Crunch | |
Leg Curls | ||
Front Lat Pull-down | ||
Calf Raises | ||
Seated Row |
Strength Training continues to be one of the key secrets to success that many developing athletes discount. Top athletes, coaches, and sport specialists have been singing the praises of this training phrase for more than a decade and still relatively few elite, top age groupers, and novice endurance athletes have incorporated it in their training plans.
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