Strength training involves progressive overload on the muscles in order to adapt to stimulus. According to MayoClinic.com, strength training can offer several benefits. Strong bones, increased lean body mass and reduction of injury can all be gained with a weight training program. In addition to health benefits, weight training can aid in sport-specific athletic training.
Benefits
Strength training programs can translate to sport-specific exercises. The National Strength and Conditioning Association, or the NSCA, suggests analyzing movements performed for a sport and training those muscles with weights. For example, if speed is a primary goal of training, the large muscles of the legs should be the focus of the strength training program. Specificity to the sport should be taken into account. If speed is sought on foot, paying close attention to the knee and hip flexors and extensors as well as the ankle dorsiflexors is imperative.
One Repetiton Maximum
Most advanced training programs begin with assessing the one repetition maximum, or one-rm, according to BodyBuilding.com. The one-rm assesses the current strength of the muscles and marks a beginning point of the amount of weight to be used. Moreover, advanced programs are usually based upon a percentage of a person's one-rm.
Advanced Methods of Speed Training
The NSCA states speed strength can be trained through three different program designs: fundamental weight, pyramid weight and segment weight. Fundamental weight develops and maintains absolute speed and strength and can be used over a moderate to long period of time. Multiple sets are done with the same reps and an intensity ranging from 60 to 85 percent of one-rm.
Pyramid weight design is good for the beginning period of training but should not exceed three weeks due to risk of overtraining. An intensity of 60 to 85 percent of one-rm is performed. Each set fluctuates between higher and lower intensities.
Segment weight design increases absolute speed and strength development and maintenance. It can be done long term, up to 16 weeks. Segmented intensities range from 60 to 85 percent of one-rm. Each set increases in intensity until reaching a peak, then decreases set by set to the starting intensity.
Considerations
Exercising, especially strength training, can be ineffective or dangerous if done when the athlete is fatigued. According to the NSCA, neural development for speed and power cannot be attained if fatigued. Recovery between exercise sessions as well as sets and specific lifts is important.
Warning
Strength training for speed can involve heavy weights. Seek the advice of a professional, such as an exercise physiologist, when starting a speed-specific weight training program. Safety is key to any weight training program.
References
- MayoClinic.com: Strength Training: Get Stronger, Leaner, Healthier
- "Essentials of Strength and Conditioning"; National Strength and Conditioning Assciation; Thomas Baechle, Roger Earle, editors; 2000
- BodyBuilding.com: All About 1 Rep Max Testing
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