Strength Training

1.  Benefits

1. Maintain or build muscle (less occurrence of injury)
2. Follow Periodization plan

                                                               i.      Can improve performance (power, speed, endurance)

                                                             ii.      Keeps training regimen interesting

3. Sport Specific

                                                               i.      Can be a workout completed in 20-30 min

                                                             ii.      Focuses on specific muscles for specific activity

2. Types – All can maintain or build muscle
1. Free weights
2. Machines, Bands, Balls, and other toys
3. Core

3. The Plan:  Base (pre-season), Strength, Power, Maintenance
1. Base – 8 to 12 weeks

                                                               i.      Prepare muscles by building and toning

                                                             ii.      3 sets of 15 to 20 reps

2. Strength – 4 to 6 weeks (early season)

                                                               i.      Build force by recruiting high numbers of muscle fibers

                                                             ii.      3 sets of 3 to 6 reps with lots of recovery

3. Power – 3 to 4 weeks (early season)

                                                               i.      Increases speed through short spurts (short steep hills)

                                                             ii.      3 sets of 8 to 15 reps - explosive (do not throw or jerk)

4. Maintenance – Indefinite (during season)

                                                               i.      2 to 3 sets of 6 – 12 reps

                                                             ii.      Optimally twice a week

4. Sport Specific Exercises
1. Always start with large muscles first and work down to smallest
2. Multi-directional lunges
3. Side squats
4. Running pose with cables (hip flexors)
5. Hip extension machine (glutes, adductors, abductors)
6. Balance exercises (good for trail running)

***Before starting an exercise program it is recommended that you are cleared through your physician. 

***Proper form is key to building muscle appropriately and safely.  If you have questions referring to the exercises please see a certified personal trainer.