6 Ways to Get Stronger

12 Feb

195193724_640[1]Every athlete can improve his or her performance by getting stronger.  Whether your sport involves running, jumping, hitting, throwing, or kicking, strength training can help you do it better.  Your sport-specific skills aren’t going to be enough if you’re the weakest, slowest player on the court or field.

Here are 6 ways to get stronger:

  1.  Get in the weight room.  I know this one sounds like a “no-brainer,” but I also know a lot of athletes who aren’t getting their work done in the weight room (you know who you are).  Strength training is not about having time to workout, it’s about making time.  Conditioning, and playing and practicing your sport, are not enough.  In order to get stronger, you’ve got to lift, push, and pull heavy “stuff.”  As I mentioned in last week’s article, you won’t get stronger by grinding out 3 set of 10 reps.  Building strength and power – for most exercises – requires that you work with a weight that challenges you for 4-6 repetitions per set.
  2. Set a goal.  What do you want to accomplish?  Maybe you want to run faster or jump higher.  Perhaps you want to throw, hit, and/or kick with more force or velocity.  Setting a goal for yourself is the first step.  You have to know where you want to go before embarking upon your journey.
  3. Have a plan.  Once you determine your goal, it’s time to develop a plan.  Your plan should include action steps that lead you from point A (the present) to point B (your goal), including exercises, repetitions, sets, intensity, volume, and frequency.  Make sure your plan is SMART (specific, measurable, actionable, realistic, and time-bound).  And remember, your action steps must be consistent with your goal.
  4. Work your entire body.  Forget about “body part” training, working only certain parts of your body on specific days.  You should train like to work, play… and live.  That means it’s important to work all your major muscle groups, every time you workout.  Your body is meant to work as a functional, interconnected unit.  Make sure your training is functional, and reflects the demands of your sport, by training movements and not just muscles.
  5. Rest and refuel.  Every time you workout, you break down muscle.  Allowing yourself some time (48 hours is a good gauge) to recover, following your workout, helps your muscles to rebuild and recover in preparation for your next bout of strength training.  Nutrition – including post-workout nutrition — is important.  Active individuals should aim for 0.6-0.8 grams of protein, per pound of body weight, per day, including 20-30 grams of protein within 30 minutes of strength training.  Athletes may need as much as one gram of protein, per pound of body weight, per day.
  6. Get some help.  Consider enlisting the help of a reputable, qualified, and experienced certified strength training professional, at least to get you started.  He or she can guide and instruct you through exercise selection, proper form and technique, appropriate sets and repetitions, injury prevention strategies, nutrition guidelines, provide motivation, and more.

Get STRONGER, Get FASTER!

Your thoughts?

Advertisements

2 Responses to “6 Ways to Get Stronger”

  1. Ginny Dashiell February 12, 2014 at 11:53 AM #

    Good tips Brian! Thanks 🙂

Leave a Reply

Fill in your details below or click an icon to log in:

WordPress.com Logo

You are commenting using your WordPress.com account. Log Out / Change )

Twitter picture

You are commenting using your Twitter account. Log Out / Change )

Facebook photo

You are commenting using your Facebook account. Log Out / Change )

Google+ photo

You are commenting using your Google+ account. Log Out / Change )

Connecting to %s

%d bloggers like this: