strength training

strength training

Looking for the best strength training routines and strength training workouts? These articles give you the latest information on circuit training, squats, and more with free strength training programs… To browse our library of free sports training articles, browse using the categories on the left or use the search box.

Sandbag Chest Pass Throw

Sandbag Chest Pass Throw

Sandbags are an effective low cost alternative to medicine balls. The chest pass throw is ideal for developing upper body pushing power. You can adjust the weight of sandbag to suit your strength goals.

Sandbag Lunge Press Throw

Sandbag Lunge Press Throw

Sandbags are an effective low cost alternative to medicine balls. The lunge press throw is ideal for developing whole body strength and power. You can adjust the weight of the sandbag to suit your strength goals.

Sandbag Overhead Lift

Sandbag Overhead Lift

If you do not have access to a gym or gym equipment then using sandbags are a great tool for use as a resistance exercise. The Sandbag Overhead Lift is similar to a snatch however the lift is made a lot simpler due the sandbag and still works all major muscles in the body.

Sandbag Overhead Throw for Distance

Sandbag Overhead Throw for Distance

Sandbags are an effective low cost alternative to medicine ball. A great exercise to develop whole body power. You can adjust the weight of the sandbag to suit your strength goals.

Sandbag Overhead Throw for Height

Sandbag Overhead Throw for Height

Sandbags are an effective low cost alternative to medicine ball. This drill is excellent for developing whole body power. You can adjust the weight of the sandbag to suit your strength goals.

Sandbag Push Press Throw

Sandbag Push Press Throw

Sandbags are an effective low cost alternative to medicine ball. This exercise is brilliant for developing whole body power, especially upper-body power and coordination. You can adjust the weight of the sandbag to suit your strength goals.

Barbell Squat Jump

Barbell Squat Jump

Many athletes use the barbell squat jump as an exercise to develop lower body power. The barbell squat jump is almost identical to the back squat however the aim of the exercise is to jump as high as possible. Aiming to jump as high as possible will recruit fast twitch muscle fibres required for explosive power and allows the athlete to accelerate throughout the movement. Typically the weight of the bar is determined as a percentage of 1RM (the maximum amount of weight that can be lifted for one repetition) for a back squat. Research has suggested that the load required to elicit peak power is between 30-60% 1RM depending on training status and goals.

Barbell Two-Footed Ankle Hop

Barbell Two-Footed Ankle Hop

The exercise is designed to improve the reactive ability and strength of the ankle musculature. Many athletic movements require rapid changes in direction when the lower body may not be in the optimum position to provide power for these movements. However, the ankle musculature can more often than not contribute to the change in direction by providing a powerful “push-off”. In addition, this exercise challenges the ankle musculature to limit the time spent on the ground thus reducing the energy lost when the foot comes into contact with the ground.

Bench Press

Bench Press

The bench press has traditionally been viewed as the gold standard for measuring upper body strength. This is probably as it recruits the major muscles of the chest, shoulder and arms. The bench press is seen by many as an essential exercise to develop upper body power, strength and hypertrophy and as such is a core exercise in many strength and conditioning programmes.

Bench Press with Resistance Bands

Bench Press with Resistance Bands

The exercise is similar to the bench press but with exception that resistance bands are secured around the bar to add an extra load. During the bench press the bar must decelerate as the bar reaches the top of the movement to prevent the arm and shoulder joints from injury. When the resistance bands are added the acceleration profile of the movement is changed, in that as the bar is pushed upwards the stretch on the bands increases as does the resistance. This means that the athlete must accelerate the bar throughout the motion. The advantage that this has is that the bands train the muscles to produce force throughout the entire range of motion.

Bent Over Row

Bent Over Row

Most exercises within sport and exercise require pulling motions and thus strength within the posterior chain. The upper back musculature is often neglected in many training programmes, however it is an essential piece of the performance jigsaw. The Bent Over Row is an excellent exercise to develop strength in the upper back muscles when performed correctly.

Calf-Raise

Calf-Raise

The Calf-Raise is an important exercise in the development of the lower body. As one of the first links between the foot and the rest of the body a strong calf muscle is required for numerous functions among force transmission and injury prevention.

Common grips used on weight lifting equipment

Common grips used on weight lifting equipment

Gripping the gear in the correct manner often determines success or failure with the selected equipment.

Crunches

Crunches

Crunches can be done nearly anytime anywhere and they are a fine stomach exercise if done correctly.

Curl ups

Curl ups

One of Dr. Stuart McGill's low back sparing exercises for your stomach. These will make your abs tremble if you do them the right way.

External perpendicular rotator cuff exercise

External perpendicular rotator cuff exercise

The external perpendicular rotator cuff exercise is a good motion for helping to keep your shoulders strong and healthy.

Forward Lunge

Forward Lunge

A more sport specific exercise than the Back Squat and Deadlift the lunge is an excellent exercise to improve strength and power in the lower body. All running activities are uni-lateral (at some point all weight is on one leg) just like the lunge. This means that predominantly, the exercising leg must produce the power to complete the movement. The forward lunge will help develop uni-lateral strength and power.

Front Squat

Front Squat

Similar to the Back Squat the Front Squat is a lower body exercise used to strengthen the leg muscles. Using varying loads it can be used for power, strength or hypertrophy training. The Front Squat is seen as an essential exercise to improve performance in a range of sports/events and for this reason is often a core exercise in many strength and conditioning programmes.

Getting into the dumbbell bench press position

Getting into the dumbbell bench press position

It's not a struggle to get a set of heavy dumbbells into the bench press lifting position if you follow these simple instructions.

Good Morning

Good Morning

The Good Morning is an exercise that receives little attention but is an excellent way to develop the muscles of the posterior chain including the lower back, glutes and hamstrings. The lower back and hamstrings are susceptible to injuries during sport, using the Good Morning exercise can help strengthen these muscle groups to reduce the risk of injury and help improve force generation.

Hang Clean

Hang Clean

A variant of the clean, the hang clean focuses on the second pull and catch phases of the lift. Due to the difficulty of learning the clean, the hang clean is an excellent exercise to learn the basic technique required for the second pull and catch phases. Aside from learning the technique this exercises still involves all the major muscles of the body and is an excellent way to train whole body movements when under a load.

Hang Snatch

Hang Snatch

A variant of the snatch, the hang snatch focuses on the second pull and catch phases of the lift. Due to the difficulty of learning the snatch, the hang snatch is an excellent exercise to learn the basic technique required for the second pull and catch phases. Aside from learning the technique this exercises still involves all the major muscles of the body and is an excellent way to train whole body movements when under a load.

Hurry up crunches and bench presses

Hurry up crunches and bench presses

Combining the crunch after a bench press saves time and still gets the job done.

Back Squat

Back Squat

The back squat is a lower body exercise used to strengthen the leg muscles. Using varying loads it can be used for power, strength or hypertrophy training. The back squat is seen as an essential exercise to improve performance in a range of sports/events and for this reason is often a core exercise in many strength and conditioning programmes.

Barbell Split Squat Jump

Barbell Split Squat Jump

A squat jump/ lunge hybrid the Barbell Split Squat Jump is designed to improve power in the lower body muscles. All running activities are uni-lateral (at some point all weight is on one leg) and in this exercise the predominant force to jump upwards comes from one leg. This means that this exercise trains the lower body to produce power in one leg.

Strength training: squats and their variations have much to offer power athletes seeking a competitive edge

This article will look at research on squat variations and the squat jump and give some guidelines on what loads should be lifted in order to gain the greatest benefit.

Combining resistance training with periodisation

Altering the sequence of exercises and varying rest times will boost strength and power gains

Strength training: the split squat workout

The split squat is particularly beneficial for those in search of greater leg strength and power

how to train triathlon

How To Train For A Triathlon : Your complete strength and conditioning programme

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