Strength training is often misunderstood and oversimplified. However, at its core, it is about much more than lifting heavy weights. My favorite definition of strength training is this: Coordination training with appropriate resistance to handle body weight, project an implement, resist gravity, and optimize ground reaction forces. This definition encapsulates the essence of what true strength training should achieve.
Training Goals:
Bulletproof the Athlete: The primary goal of strength training is to eliminate movement deficiencies. By addressing weaknesses and imbalances, athletes can perform more efficiently and reduce the risk of injury.
Develop Body Weight Handling Skills: Athletes must be able to control their own body weight through full ranges of motion with speed and control. This foundational skill is critical for athletic performance.
Build Structural Strength: Removing limitations allows for handling heavier loads safely and effectively, paving the way for increased strength.
Develop Tendon Strength: Enhancing tendon strength is essential for dynamic joint stability, which is crucial for powerful and safe movements.
Enhance Linkage and Connections: A holistic approach to movement is essential, fostering coordination and efficient transfer of force through the body.
Full Spectrum Approach
Strength training should be a comprehensive endeavor, training across multiple planes and joints. This involves utilizing full ranges of motion, demanding proprioception, and maintaining mindfulness throughout the process. By adopting a full spectrum approach, athletes can develop balanced and functional strength.
Training Principles
Train Movements, Not Muscles: The focus should be on fundamental movements such as pulling, pushing, squatting, rotating, and bracing. This ensures that strength training translates directly to real-world and sport-specific activities.
Body Weight First: Prioritizing bodyweight exercises before introducing external resistance is crucial. Mastery of bodyweight movements lays a solid foundation for more advanced training.
Strength First: Progress from building pure strength to developing strength endurance, and from building power to enhancing power endurance. This progression ensures a well-rounded development of physical capacities.
"Let the Volume Do the Work": Accumulate benefits over sessions, weeks, months, and years. Consistent, gradual progression is the key to long-term success in strength training.
Training Rules
Get the Reps – No Failure!: Focus on completing the prescribed number of repetitions without reaching failure. This approach ensures quality movement and reduces the risk of injury.
Handle the Load: Start with a percentage of body weight—up to 30% for males and 25% for females. After reaching these thresholds, progress to normal loading and speed guidelines.
Rest & Tempo: Use a controlled tempo, such as one repetition per second, to maintain form and control.
Multiple Planes of Motion: Train in various planes of motion to ensure comprehensive strength and mobility development.
Variations: Incorporate variations in limb involvement and muscle action to challenge the body in different ways and promote balanced development.
Achieve Mastery: Ensure mastery at each step before progressing to the next. This ensures a solid foundation and prevents the development of imbalances or weaknesses.
By adhering to these principles and rules, athletes can develop functional strength that not only enhances performance but also reduces the risk of injury. Strength training, when done correctly, is a powerful tool for athletic development and overall health.
At Kinplus, we stand out because we use a special way of training that combines what we've learned from history, real-life stories, and scientific studies. Our training helps athletes move better, handle their own body weight, and get stronger safely. We focus on important movements and make sure athletes master each step before moving on. With our experience and careful attention, we create effective training programs that improve performance and keep athletes healthy for the long run.
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