Strength Training for Team Sport Athletes
It’s time to talk strength training for the team sport athlete. When most people think of strength training they think of bodybuilders and Olympic lifters. These styles are prevalent in the gym and there’s nothing wrong with them, they're brilliant for increasing strength and building muscle. However, if you're a team sport athlete/non-strength sport athlete and want to use strength training to improve your physical performance and decrease injury risk, then these aren’t methods for you!!
Firstly, let’s talk about how we can use Strength Training.
One thing we have to understand is that team sports require a high level of skill to play. That means that you have to get out and practice this skill, this is the only way you will actually improve. We must understand that using strength training is a tool to help us with our performance, because if we can’t execute the skill at a high level then it doesn’t matter how strong you are!!
Now that we understand that being able to execute the skill of the sport is always #1, we can start to talk about strength training. When it comes to strength training we are looking at achieving the minimal effective dose. This means that we spend a minimal amount of time in the gym to see positive results.
Why?
So you can be on the field executing your skill, learning tactics, or just having a life.
As a team sport athlete there is so much you need to focus on, you’re physically not going to have the time to spend hours in the gym training (Unless of course you are a full-time athlete).
But why shouldn’t I complete a Bodybuilders program?
I get it, you are hitting the gym because you want to become huge. You want to look good when you play.
There are three questions I have for you;
Do you like being sore when completing a long team training?
How long does one of those programs usually take?
Do you ever see a bodybuilder doing plyometrics and/or speed work?
Let me answer those questions for you.
Firstly, a lot of these programs take you close to failure or use heavy eccentrics. This can often lead to pulling up extremely sore, which is not ideal when you’ve got a 2-hour team training the next day. You most certainly won’t be able to train at your best.
Secondly, these sessions aren’t small, they are long sessions. This means that you’re going to be spending a long time in the gym. Which in turn will result in you having less time to practice your skill and this is always #1.
Lastly, playing sports requires you to be able to produce a lot of force very quickly and for your muscles to be able to absorb a lot of force. This is where plyometrics and speed work come in handy. I can’t imagine that you’d find a bodybuilders program out there that has plyometrics in the program.
What should I be doing in the gym then?
When it comes to strength training for team sport athletes there are a number of different things we need to look at. Things to take into consideration are what are your strengths and weaknesses, what sport you play, and what position you play.
Keeping all of those things in mind I follow a simple structure for all my programming, it doesn’t matter what you're looking for. The exercises will change depending on the session focus and the client's goals.
Firstly, you start with power, this needs to be done when you are fresh and straight after the warm-up. These exercises need to be done with maximal intent and high output. Often these are bodyweight exercises done with a high amount of speed but they can also be done with a lightweight, still completed with a high amount of speed.
Secondly, is our main lift of the day. This is where we are focussing on building strength, reps are kept low with weight responsibly high. The intent to move is always high, however, the actual speed is low due to the weight. The main lift is always a compound movement and uses the majority of the body to complete the movement.
Thirdly, we have our accessory lifts. These are lifts to assist with the main lift, help improve imbalances that we may have, and/or build muscle. This section is often completed as a superset, where there is a number of different exercises all completed together.
Lastly, is a resilience block. The resilience block could be a number of different things, however, one thing is for sure it’s there to help build resilience to a stressor. It may be a heavy carry, direct ankle work, or conditioning. It all depends on who the client is and what they need to focus on.
Final Word
Strength training is vital for overall physical performance and decreasing the likelihood of injury.
However, it is important to remember that you shouldn’t be training like a bodybuilder, you are in the gym to achieve the minimal effective dose and get out. To get the most out of your sport you must spend time practicing and improving your skill.
Skill is #1
