Strength

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

Maximizing Sport Performance: Transferring Strength Gains from Weights

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.

The best sport specific training is to actually do the sport itself. However, weight lifting can also be used to support the required physical qualities for a specific sport. When doing so, it is important to ensure proper technique and understand the individual athlete and their needs. Additionally, performance in the sport should be the benchmark for how effective the training is.

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To transfer general strength gains from the weight room to sport-specific movements, it's important to prioritize the sport itself as the best form of sport-specific training. The weight room can provide a solid foundation by targeting general physical qualities related to the sport.

While the work done in the gym may not be truly specific to the sport, it can still contribute to the physical qualities and competencies needed. Focus on maintaining quality movement and technique, as poor form can break down under load, fatigue, or velocity. Ensure that athletes move well, appropriately challenge themselves, and earn the right to progress.

Understand the requirements of the sport and common injury profiles associated with it. Identify the specific training adaptations you're seeking and be aware of the time it takes to develop these qualities. Recognize that each athlete is unique, and some may respond better to strength-based programs while others may benefit more from speed and power-based programs. Get to know your athletes and their individual responses.

Create a clear and methodical training plan, but be prepared to be flexible and revisit the work to ensure progress. The ultimate benchmark for success is performance in the sport itself, so regularly seek feedback from the athletes to gauge the effectiveness of the training. They can provide valuable insights on how well the training is translating to their performance.

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