How to transfer general strength gains in weight room to sport specific movements?

Question

Scott Dickinson · Answer

Hey Scott. Yeah, look, I think the best sport specific training you can do is the sport itself. First and foremost. I see, the weight room is probably being a really great place to support the the general Sports specific requirements by providing real General base. You can you can perform sports related movements and try to get gains that are related to the various physical qualities. And there are certainly things that you can do that, could be related to the movements that you want to express the, whether it's the speed of movement, the planar movement range of movement or the force required. So probably, unless your sport is weightlifting, realistically, the work that you do in the gym is not truly specific as such, it's more related to the physical qualities and competencies that. You want to see in your sport? So but I would suggest a couple of key points. Firstly, don't sacrifice on the quality of movement, poor technique, breaks down under load under fatigue under velocity. So make sure your athletes move. Well the challenge appropriately and that they earn the right to progress. I would say understand the requirements of the sport that you're working with and the common injury profiles within that. Understand the training adaptations you're looking for and understand how long it takes to develop the qualities that you're searching for as well. Understand the individual. They're all very different athletes are individuals. I've had sprinters that perform much better off a strength-based program and I've had other sprinters that perform much better off of speed and power based program. So just get to know your athletes and how they respond better and They just make sure you got a really clear and methodical plan. But understand it. You're going to have to be flexible with it. You're going to have to come back and revisit the work and make sure that you're on track. The performance, in the sport, is your benchmark. So you're going to see that all the time. And and to be honest. Most of the athletes themselves are going to be able to give you the best feedback in terms of how effective your training is. So always make sure you you're referring back to them.

Chris Peden · Answer

Hi Scott, so I think this is something that sometimes gets often Lost in Translation where people will often will often try to mimic the exact movements within a sport in the gym gym room, environment. And that just completely detracts away from the ability to have any positive transfer training from the gym into the sport. That being said, we've got to understand the train age of an individual. We're going to understand the needs of the sport and the needs of the athlete. Amy, what are they missing now? For me with most cyclists and most endurance athletes their training age is very, very low. So then if we think of the bondarchuk training system of General preparation exercises, special Preparatory, exercises, special development, and exercises. And in competitive exercise, like General Preparatory exercises at Ghent like, that gpp fees for most people can be exhausted for as long as you physically want. Because just by getting an individual stronger, on two legs, on one in the upper body pushing and pulling, they are going to have a huge positive transfer of training into their sport, but then depend on where they are in the season and they depend on their training age. Then as well. You can obviously make things. I hate the word sport-specific. It should be athlete /, specific specific in my in my eyes, but it's not a matter of like, okay. Can we do a little bit more spice, a little bit more single leg because we know from Um, an endurance or I think cycling or running? Well sport is done unto on single legs. So and that's where the specificity comes in in my eyes. But then also, you know, sometimes when we're going to be looking at, do they need to generate more strength, do need to generate more power. And that's where a little bit of specificity comes in, depending on what they're missing. And with endurance athletes. They have got very, very good strength endurance because they go out and they ride or they run long. A hell of a lot, so they need to get stronger because that's what they're missing.

Erin Carson · Answer

He's got Aaron here. Transferring General strength, gains in the weight room, to sport, specific movements. I think you really have to dig in on the fundamentals of the sport that you want to see the gains in. So I don't think it's I think it's really important, not to defer, from what, you know, to be excellent quality of movement for your athletes, but what you should see is a consistency that maybe you didn't see before. The actual strength gains. And I think that's how we know that a strength program is really working for the sport rather than perhaps decreasing movement or maybe creating imbalances. So I think you're really looking to dial in, on the details of what, you know, to be the best quality of movement for your athletes.

Paul Talty · Answer

Why Scott? This is a really excellent question. And in many ways, achieving transfer from what we do in the weight room into the sports arena is a bit like the Holy Grail of for this as he coaches pursue and it's it can be a really tricky one to answer depending depending on the sport. He loves you with some sources and more tea, or an obvious link between what you're doing in the, in the weight room or doing sport rolling. Will be good, example of that. With swimming. It's very tricky. Wanted to try and figure out and is actually something that mean the guy's a surrender hoping to do a little bit of research and investigation into in the common year or two. So what watch this space and that regard? But for the time being I guess it's it's about making sure. Just that you're what you're doing in the weight room is a really good quality and then it's about just watching for Flea increases inconsistency in the execution of the other sport sport movement pattern. When you're in the pool around the track and not clear. What sport is that? You're that you may be working with but certainly with are going is what we're watching for is are they able to hold better positions in the water for longer? And are they just generally able to sustain that work? I hope that helps gain if you've got any further questions on a few. Free to come back with me on that one.

Danny Kennedy · Answer

So when it comes to sport, specific training or support specific movements, you need to find that balance between going to the gym and doing certain things that are, you know, quote unquote sport-specific. But in the end of the day movement, patterns of movement patterns, so when we getting stronger in certain movements are getting stronger in certain lifts than they are going to translate and correlate to what we're trying to do on the field, or on the court, or whatever. A given sport is in the pool, whatever. But as I said, it's a bit of it. It's a, there's a subtle art, I guess to making sure. That the programming is, is in a way sport-specific. But at the same time sticking to what work sticking to the basics, not trying to reinvent the wheel because going into the gym and standing on a bosu ball and trying to do movements that are similar to your given sport or whatever the case may be, isn't always the best way to achieve those results. So yes, it needs to be sport-specific. But at the same time, the the movement patterns are going to be all the same. Okay, so not trying to reinvent the wheel getting strong. Being able to apply more Force into the floor, being able to use, you know, muscles in certain ways and be able to handle certain loads at certain speeds is obviously extremely important. You're going to see that crossover. Once you go back to the sport, whatever the sport might be as long as the movements you are. Programming are specific to the movements. You are trying to replicate on court in the pool. Like I said, on the field, on the track, whatever it may be. So hopefully that gives you a little bit of insight.

Hayley Hollander · Answer

Hi, Scott, how to transfer General strength gains in the weight room to support specific movements. Well, it's important that we don't confuse general movement competency with technical or skill competency, anything that you upgrade even one percent in terms of movement competency will carry over into skill and Technical competency. For example, if I need better hip extension or the speed of hip extension, if I work on that in a linear, Near Fashion in the gym, that's going to carry over into the technical or skill competency in that aspect that they need hip extension on the field or the court. So, anything fundamental that we work on one percent upgrade is going to give you a one percent upgrade in sport. That means better faster stronger and winning.

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"How to transfer general strength gains in weight room to sport specific movements?"