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For contemporary contenders to win at their chosen game, they have to
exploit every edge, mental and physical. Almost all sports require
strength and muscular endurance to supplement the specific performance
skills. Weight training, both free weights or machines, is now justly
recognized as an essential training adjunct combined with optimum
nutrition and mental commitment to he activity at which sporting
competitors wish to excel.
Previously
considered “muscle-binding” and counterproductive, regular training with
weights, both in and out of season is currently in form for coaches and
athletes, with fitness training via progressive resistance almost a proven
science in its ability to assist athletes improve physical strength and
promote conditioning. Tough and well trained muscles are far LESS
prone to injuries and the following suggestions are designed to assist the
seasonal and out of season training for ALL SPORTS.
Workouts should
include conditioning exercise such as aerobics, callisthenics and
stretching, plus activities to improve muscle endurance, cardiovascular
efficiency, flexibility, co-ordination and power strength. Strength
training entrails the usage of fewer exercises and lower repetitions, with
more sets, whereas fitness/endurance training requires lighter weights and
more higher reps.
Warm ups with light
poundages and progressively controlled stretching are essential rituals
preceding all weight training routines. Correct breathing techniques most
be practices. When exercising the general rule is to breathe out on the
exertion or effort part of the exercise. Do not hold the breath when
under exertion Some exercises, e.g. deep knee bends require you to
breathe in and out several times between repetitions Always full flex and
extend the muscles being used.
TRAINING ROUTINES FOR ALL SPORTS CIRCUIT TRAINING FOR BASIC OVERALL
FITNESS
Circuit training
differs from the bodybuilders usual set system in that just ONE set
of each exercise is performed, following immediately by the next exercise,
progressing from exercise to exercise until the ‘circuit’ has been
completed. After which, the while sequence is followed through again,
perhaps two to four circuits according to experience and capability.
Progress is made by adding (a) More circuits b0 Extra poundages c0 extra
exercises D0 More repetitions of each exercise (s), working against the
clock.
SUGGESTED ROUTINE
1. Clean and press
barbell 8 to 10 reps, for legs, arms and shoulders;
2. Bent over rowing
barbell 8 to 10 reps, back, arms and shoulders;
3. Front squats,
again 8 to 12 reps for legs and chest expansion;
4. Press behind
neck with barbell; try 10 reps for arms and shoulders;
5. Alternate
dumbbell curls for 10 reps for biceps and forearms; and finally,
6. Sit ups,
performed crunch style i.e. just curl up the upper body to flex the
abdominals, go for 20 reps.
SPECIFIC SPORTS
TRAINING ROUTINES
Britain’s
“National” sport still being football, which once frowned upon the use of
any form of exercise other than ball skills and some calisthenics, later
introduced successful experiments with weights, introduced in the 50’s by
Bill Watson and others, proved beyond doubt the value of weights.
Footballers, of course, require strength and endurance/stamina, especially
in the lower limbs, with the ability to cope with body contact and both
short sprints and sustained effort. A routine to try would be:
1. Hyperextensions
over a bench, with partner holding ankles. 3 sets of 10 to 12 reps for
lower back… a great warm up movement.
2. Alternate
dumbbells press (footballers need tough shoulders). Try 3 sets of 8 reps
for arms and deltoids.
3. Squats. Most
ball players excel at squats, we suggest 3 sets of 10 to 12 reps. Use
good controlled style, back straight, heels on a block for balance, look
forward and upwards when squatting, don’t bounce. Add poundages
gradually.
4. Directly after
squats, use a dumbbell for pullovers to stretch chest/rib box, aid lungs,
etc. 3 sets of 12 reps
Calf raises on high
block. Fully lower and stretch calves for 4 sets of 15 to 20 reps, plenty
of weight can be used.
Finally for
fitness, your old friend…
6. Crunches 2 sets
of maximum reps. Remember, no need to go more than a couple of inches to
fully contract the abs, use bent legs to avoid lower back strain.
Whereas football may
be the National sport, and of course we have those who argue with such a
statement, the most POPULAR activity for keep fit families is
SWIMMING. Champion swimmers make weight training an integral part of
their regimes for competitive swimming, especially interested in improving
shoulder and back muscles. As with all routines, they should be designed
to combat weakness and enhance the specific muscles used most in the
chosen sport. The majority of swimming strokes depend on strong lats, so
the schedule must contain several variations of rowing or cable pull
downs/chinning exercises.
We suggest first
warm up lower back with hyperextensions followed by:
1. Barbell squats 2
x 15 reps.
2. Straight
pullovers using dumbbell across bench 2 x 12 reps.
3. Dumbbell flys
for pectorals – muscles used in a lot of swimming strokes 3 x 8 reps.
4. Bent forward
lateral raises with dumbbells for those all important shoulder muscles.
Just take a look at the shoulders of top swimmers, most are WIDE 3
x 12 reps.
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cont'd...
5. Cable pulldowns
wide grip behind neck, alternated each session by using narrow grip pulled
down to front, 3x 10 reps.
6. Alternate
dumbbell presses, for shoulders again and triceps 3 x 8 reps
7. Crunches 3 x 25
reps or more according to fitness level. Practise also flexibility
stretch techniques.
For frequency of
training with weights, we suggest three sessions a week off season and
twice a week pre and during season.
Although long
distance swimmers obviously require more endurance than sprint or mid
distance swimmers, all are advised fairly high repetitions with light
weights as a predominant method of training.
MARTIAL ARTS
Another popular sport is the multi-various MARTIAL ARTS and
associated activities. Whilst we fully recognize the essence of Judo and
Karate and similar esoteric fight arts, stress relaxation, mental
determination and technical skills it is also a fact that in a contest
with combatants equally divided with skills, then it’s the strongest
competitor who will win. We have covered toughening up for combat sports
in earlier articles recognizing sustained power is required in the Martial
Arts, thus the repetitions would be relatively high to build endurance as
well as vigour/power. Off season (i.e. those not actually engaged in
competitions) precedence should still be given to actual combat skill (KATA)
combined with stretching and warm up exercises, followed by the weight
training schedule (either free weights or fixed machines). Frequency –
twice to three times a week, with medium reps to build strength to balance
with other skills.
Combat sports demand
toughness, flexibility (Martial Arts devotees place great emphasis on full
stretch abilities) with many specialist suppliers selling ‘hydraulic
racks’ stretchosizers, etc. to stretch most muscle groups including the
hamstrings, mainly to develop high kick abilities, but revolutionary usage
being introduced to all sports for ultimate flexibility, balance,
co-ordination and explosive strength combined with mental and physical
disciplines. A training workout would exercise all major muscle groups
without the super set system of the muscle building artist.
When in competition
season, it is obviously essential to avoid and prevent injuries so as not
to jeopardize your chances. Almost all Martial Arts devotees practice
high rep press up or dips to build explosive thrust in the arms and
shoulders. The technique of rapid high press ups during which it is
possible to clap the hands before returning to the starting position is an
excellent test of toughness. Squat thrusts and high speed crunches with
twists are also good for fitness, as well as physique. Train only twice a
week with relatively low reps to encourage power. Try:
1. Thorough warm up
of light squats/hyperextensions and a few push ups, also methodically
stretch all major muscle groups, followed by…
Upright rowing with
barbell for arms and shoulders 2 x8 reps.
Leg extensions, 2 x
10 reps.
Bench press, various
grip/hand spacing 2 x 8 reps
Pull downs on lat
machines, 2 x8 reps and finish off with abdominal work.
When not in
competition, continue to include flexibility training in your regime, but
if possible, add an extra training session and more sets and reps, e.g.
Alternate dumbbell presses 3 x 8 reps. Hack squats 3 x 10 reps, vertical
dips 2 x 12 reps Alternate dumbbell curls 3 x 8 reps.
Barbell rowing to
waist with close grip 3 x 8 reps. Triceps push down on lat machines 2 x
10 reps.
Remember, always
take your personal coach’s advice and opinions regarding what exercises
are best for your sport.
For track sports,
sprinters, jumpers, hurdlers, long distance runners, tennis, cricket, golf
– aim for peak fitness routines. ALWAYS warm up, stretch to
minimize injuries. Include the following: hyperextensions, 3 x 8 reps,
Front squats, 2 – 3 x 12 reps. Leg extensions 3 x 10 reps. Leg curls 3-4
x 10 reps. Side bends with dumbbell 3 x 12 reps. Crunches 3 x 15 reps.
For upper body upright rowing 3 x 8 reps, bench presses 2 x 12 reps and
barbell curls 3 x 8 reps.
Consider the use of
CIRCUIT TRAINING.. see introduction.
TRAINING FOR GYMNASTICS
Some of the finest and fittest muscle
building luminaries on the posing dais were originally top class
gymnasts. This is especially demonstrated by some of the female dynamic
displays Gymnasts have to be among the toughest and best conditional
athletes in the World in a sport almost dominated by the Chinese and
Russians. Most Gymnasts start very young in the gym, from the age of 9 to
10 and the sport demands a wide spectrum of qualities, mental as well as
physical.
Power is especially
important i.e., the ability to exert muscular force with speed. Endurance
is another factor, plus dynamic flexibility, the latter attribute often
limited by genetics, but which as in Martial Arts, can be improved with
training. Balance, timing and coordination are also essential qualities,
Olympic gymnasts emphasize sheer hard work is the key, often training 4
hours a day, 6 days a week. Like we said, you have got to be tough to
compete in 6 different events.
In season training
with weights should never be more than twice a week. Obviously, emphasis
and energy must be devoted to gymnastic training itself. So routines must
be brief and basic as follows….
1. Squat
variations, 4 x 8 – 10 reps.
Lat pulldowns 3 x 10
reps.
Medium grip bench
press 3 x reps
Abdominal exercises
via crunches, twists and sidebends.
Off competitive
season workouts can be increase to three a week to include flexibility
training as per gymnastic rituals. Most exercises can be included – lat
machine pulldowns, 3 x 8 reps. Upright rows 3 x 8 reps. Bench press 3 x
10 reps, Squats 3 x 12 reps, Leg presses 3 x 8 reps. Parallel bar dips 3
x 10-15 reps, cable work, all kinds and crunches.
“Have a good
workout”!
Fitness/Training
Weight Training for All Sports
© Copyright by David Gentle
All Rights Reserved
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