Weight Training for All Sports
By David Gentle
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 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
- Clean and press barbell 8 to 10 reps, for legs, arms and shoulders;
- Bent over rowing barbell 8 to 10 reps, back, arms and shoulders;
- Front squats, again 8 to 12 reps for legs and chest expansion;
- Press behind neck with barbell; try 10 reps for arms and shoulders;
- Alternate dumbbell curls for 10 reps for biceps and forearms; and finally,
- 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:
- Hyperextensions over a bench, with partner holding ankles. 3 sets of 10 to 12 reps for lower back… a great warm up movement.
- Alternate dumbbells press (footballers need tough shoulders). Try 3 sets of 8 reps for arms and deltoids.
- 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.
- 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…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:
- Barbell squats 2 x 15 reps.
- Straight pullovers using dumbbell across bench 2 x 12 reps.
- Dumbbell flys for pectorals – muscles used in a lot of swimming strokes 3 x 8 reps. 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
- Cable pulldowns wide grip behind neck, alternated each session by using narrow grip pulled down to front, 3x 10 reps
- Alternate dumbbell presses, for shoulders again and triceps 3 x 8 reps
- 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:
- 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….
- 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!"
Weight Training for All Sports © Copyright by David Gentle All Rights Reserved