There is no doubt that today’s athletes are bigger, faster, and stronger than in years past. Much of this can be attributed to the increased focus on organized strength and conditioning programs. A properly designed strength and conditioning program can help an individual get the most out of their athletic abilities and break through plateaus in performance due to the individuals’ own physical limitations in a particular skill.
These limitations can come in many forms. One may be a lack of development and strength in a primary muscle or muscle group used in the sports movement, such as the hamstrings in sprinting. Weak hamstrings will limit your ability to reach top speed while running. Another limitation may be an imbalance between opposing muscle groups. An example of this is the pectorals and the rotator cuff. If the pectorals are overly developed and the rotator cuff is under developed, then the shoulder joint is more susceptible to injury. A lack of strength in the muscles of the hip and torso can limit your ability to apply force against the ground and in turn limit your sprinting and jumping potential.
Some other examples include inadequate flexibility and mobility and insufficient conditioning for the demands of the sport.
The great news is that a properly designed strength and conditioning program can address all of these issues and more!
First of all, a scientifically designed training program can increase an athlete’s strength and power. These are two very important attributes for an athlete. The main function of the body’s, over 600 muscles, is to contract and move body parts. The stronger the muscles are the more force they can generate and the faster the body can move, run, jump and throw. Power is the ability to perform explosive athletic movements. Jumping, sprinting, shooting a takedown, throwing a punch, and coming hard out of a stance all rely on generating power.
Much of the improvement in these two areas can be attributed to adaptations in the nervous system. These adaptations include greater ability to recruit more muscle fibers, rate of firing, and synchronization that lead to improved muscle function.
There are also many structural changes in the body while utilizing a training program. One of which is an increase in muscle mass of trained areas. An increase in muscle mass due to enlargement of muscle fibers, results in greater strength of the muscle. Other structural changes that occur with consistent training are an increase in bone density and strength, as well as growth and strengthening of connective tissues (tendons and ligaments). These adaptations can help in reducing the chances of sustaining non-contact injuries. (Strains and sprains).
An athlete’s conditioning level is also vital to their success. An athlete in top condition can still perform in a fatigued state. It is important that the appropriate types of conditioning methods are being used to stimulate the proper adaptations to get the most benefit training sessions. The methods used for conditioning must be specific to the demands of the sport or activity; otherwise you are just wasting valuable sport preparation time. A properly designed program utilizes the means and techniques necessary to develop the appropriate energy systems required for a particular sport or athletic activity.
Another area where strength and conditioning programs can help an athlete is in the area of flexibility and mobility. Each sport has a specific requirement for the degree of flexibility of the muscles used in the sport’s skills, and the range of motion needed by various joints of the body to perform well. Having an adequate amount of flexibility and mobility allows an athlete to be able get in proper positions to perform their skills, as well as reducing restrictions in range of motion that may hinder performance. Using appropriate flexibility and mobility techniques can also help reduce the risk of injury such as, muscle and tendon strains and ligament sprains.
A benefit of a strength and conditioning program that can be overlooked is the mental aspect. Consistent participation in a training program teaches an individual how to set goals and how to develop the work ethic and dedication needed to achieve those goals. Once a person begins to achieve goals on a regular basis, their confidence will grow quickly, and they see the benefit of their hard work. These mental skills and characteristics begin to carry over to everyday life and can have a positive impact in other areas.
These are some of the major athletic performance areas that can be addressed with a sound strength and conditioning program. I hope this information has been valuable in explaining what a program can do to improve your own athletic success and give you some reasons to consider taking up your own training program.
Josh Power, CSCS
