Athletic Performance Questions and
Although you can improve athletic
performance with a strength and conditioning program, the actual improvement
pales in comparison to what you will achieve by mastering your sport or athletic
event on the field. Spend as much time as possible in the field or on the court
mastering your sport and use strength and conditioning to compliment your on the
In order to get the most out of your
strength and conditioning program, it must be sport specific and periodized.
Sport-specific means the bulk of movements you do in the gym should be as
similar as possible to the movements you do on the field or on the court. For
example, someone involved in competitive rowing, would not benefit very much
from a weight lifting program which focuses on bench presses and other
movements, since rowing is predominantly a pulling motion.
In addition to movements in the same
planes of motion, many movements are best performed at a similar velocity as
they are on the field. For example, an athlete who is throwing the shot put
would benefit more from performing shoulder press type exercises in a fast,
explosive (powerful) manner than bodybuilder style slow and controlled sets and reps.
Periodization is a way to split the overall training program to avoid plateau,
injury, produce constant improvements while most importantly, peaking as close
as possible to time of competition. The periodized training program is broken
down into macro-, meso- and micro- cycles all which have different schemes of training
volume and workout intensities. Periods (usually week-long) of active
rest are included throughout the (long-term) macro-cycle and are a very
important part of the periodized weight training program.
In order to have a successful
athletic performance training program, overtraining syndrome must be avoided at
all costs. Learn all about it here:
Athletic Performance Q&A: Questions & Answers for Men
Athletic Performance Q&A: Questions &
Answers for Women
Walking Half Marathon
I am already walking about the pace I want to walk in the half marathon. How can
I get a better workout cardio wise and get my heart rate up?
Cardio Endurance During Pregnancy
I'm now 15 weeks pregnant with our 3rd baby and I don't want
to lose all the cardio that I've built up...
Essential Reading: Articles About Weight Training and Cardio
Athletic Performance Answers to the Questions Home Page