Beginning Athletes and Strength Training

Resistance training is probably the most effective for new athletes because of the large increases in strength during the early phases of programming. Proper technique and safety plus progressive training loads are important elements for athletes new to strength training. Beginning athletes should perform movements that use the full range of motion to develop strength and improve the structural integrity of the muscular system.

Athletes new to resistance training should blend exercises for overall strength and exercises that will prepare the muscular system for sport specific movements. With track and field athletes, programming should develop enough strength to execute the event specific technical demands without generating poor technical habits.

Developing strength is more important in younger athletes than speed in the weight room; high velocity training is necessary for more experienced athletes (Stone et al., 2009).

As the athlete progresses in performance and age, more sport specific exercises are incorporated into the training regimen to prepare for the demands of high intensity training in later stages of development.

Strength Programming

Objectives of Strength Training for Throwers

• Increase maximal strength (force production independent of time)
• Increase speed (initial rate of force production)
• Increase power (strength and speed)
• Improve event specific abilities (strength and speed)
• Improve general muscular strength

Strength training programs deliver physical and physiological strategies to enhance athletic capabilities to maximize performance. Programming is based on scientifically proven training principles and theories from interdisciplinary research to improve the musculoskeletal system, the neuromuscular system, metabolic energy systems, and other physiological and physical needs.

Strength training programs blend several types of movements using a combination of barbells, dumbbells, functional equipment, and bodyweight movements. All the training methods used need to have a purpose and need to be systematically organized to maximize competition performance..

The principles of overload and specificity are applied in strength training by manipulating the training stimulus to ensure a specific physical reaction or adaptation. The variables to stimulate an adaptation include volume, intensity, density, and variation.

An adaptation can occur within a few weeks (short term) or over several months or years (long term). According to Verkhoshansky and Verkhoshansky (2011), “short term adaptation transitions gradually into long term on the basis of multiple short term training effects on the body” (p. 120). 

Strength training is only one aspect of an athlete’s program; however, the entire training session must have continuity. Track and field practice and strength training sessions must develop similar speed, strength, or endurance qualities. The accumulation of well-timed specific training with purpose will achieve optimal athletic performance.

The key to a quality program is converting the gains in strength training into improvements in athletic performance.

As part of the strength training system, plyometrics and medicine ball throws improve speed, strength, endurance, and other athletic abilities (Enoka, 2015). Medicine ball throws are often paired with other movements such as jumps or sprints; the complex movement sequences improve coordination and optimize the summation of forces, resulting in a higher accumulation of force output in movements. Plyometrics, medicine ball throws, and other movements can target event specific exercises to maximize training transference.