If you’re reading this blog, you’re likely curious about two key questions:
How can I move faster on the field?
How can I get stronger and minimise injuries?
In this four-part series blog, I’ll reveal the program that professional athletes use to enhance both strength and speed. I’ve broken it down into four training methods to help you understand the rationale behind each one:
- Power Training (click here)
- Strength and Muscle Hypertrophy Training
- Plyometrics (click here)
- Balance and Stability (click here)
This post will focus specifically on Strength and Muscle Hypertrophy.
When it comes to gym training, most people are familiar with strength and muscle hypertrophy. When we talk about hitting the gym, many envision lifting heavy weights and grinding through 3-4 sets. While building strength is crucial, if you’re not incorporating power training, you’re only hitting half the mark. Without translating that strength into power, athletes often find themselves struggling to move quickly on the field.
The benefits of doing strength training:
- We need strength to develop power (read my blog about Power Training).
- Strengthen tissues that are weak from previous injuries.
- Strength training helps to minimise your risk of injuries.
“Stronger Muscles Are The Foundation for Developing Other Physical Qualities.”
Strength training can target different muscle groups, and exercises should be tailored to individual sports. This will be another topic discussed in a future blog.
Strength training should include multi-directional movements if the sport requires changes in direction. In the following video, I will show you how to incorporate these movements.
Dosages:
Important Note: It may be too much to complete all three types of lunges in one session. Perform two of the three lunges in one session, and alternate the third lunge in the following session.
During the off-season: 6-8 reps, 3-6 sets. Twice a week.
During the pre-season: 5 reps, 3-5 sets. Once a week. (Less volume but higher intensity by using heavier weight for more carryover into sports qualities.)
During the season: 5 reps, 2-3 sets. Once a week. (Focus on using heavy weights like during the pre-season, but with half the volume to minimise fatigue.)
1 to 1.5 minute rest between sets.
Reasoning behind the dosages:
During the off-season: When you first start a program, your body needs to adapt to the new force and learn the skills. Hence, we start with a lower intensity/weight, but we gradually increase the intensity (weight) and volume (number of reps and sets) over the weeks. Athletes can handle more volume during the off-season because they are not affected by the load from training and matches.
Important note: During the off-season, the focus is more on strength and hypertrophy training rather than power training. The emphasis will reverse during the pre-season. Remember, only after an athlete has developed a good amount of strength can they then develop more power through their training.
In the pre-season: The goal is to increase intensity by lifting heavier weights as the athlete aims for peak performance development heading into the season.
During the season: Due to the congested training and match schedule, the aim is to maintain physical attributes. Therefore, the volume of exercise is reduced.