the ability of the body to produce force against resistance, is probably
the most overused and misunderstood term in “strength and conditioning” today. Even
in our sophisticated and sport-savvy environment, most athletes do not
know what type or aspect of strength they are trying to build.
Chain push-ups develop upper body
strength, while integrating core stability
This is the trend we see at Athletic Edge. Ninety-nine percent of the time,
the wrestler who initially comes to us does not know that he must increase “relative
strength,” the crew rower does not know that he/she must boost “strength
endurance,” football linemen do not know to focus on “speed strength,” shot
put and javelin throwers do not concentrate on “explosive strength,” track
sprinters and football wide receivers are unaware of their “starting strength,” soccer
players do not understand their need for “reactive strength,” and
athletes in general do not know how to use their “maximal strength” as
the basis of their strength and conditioning program.
Since strength training is so complicated, the top-level
performance coaches at Athletic Edge take the guess work out of the process for
their athletes. We
evaluate the athlete, his or her sport and the position played. We then
address how to maximize the correct type of strength, but more importantly,
we look at strength needs at different times during the sport cycle.
Side Chain squats build explosive leg strength
The goal is to be at peak performance when the performance matters most.
Many people doing “strength training”
do not understand how the use of different training variables can affect the adaptations made from their training
program. Sometimes, their gains are lost at the time when they need them most. Better understanding of how
certain factors affect adaptation is key to putting together a strength and conditioning program that's
effective and worthwhile.
Periodization is that program. It's the systematic phasing
together of different training variables to create a desired effect at
a specific point in time -- like during championship meets. When the
coaches at Athletic Edge design an athlete's sport-specific program, we
must break the training year into phases, referred to as
“off-season,” “pre-season,” “in-season,” and “transition.” For
peak performance, the goals of each of these phases must be very specific,
and training must be totally in tune with those goals as well.
box squats combine strength training with balance
should identify the time when they want to peak and work backwards
from that point. The goals here can be wide-ranging, even for
the same sport, as one athlete might want to peak during try-outs to
be able to make or start on the team, and another athlete, who might
be one of the star players, might want to be at his or her best during
is in our knowledge. At Athletic Edge we know who to
coach, how to coach, and why.
Analyze your sport to know what movements need to be strongest in your
sport, whether it be pushing, pulling, jumping, rotating, bending etc. Then
train those movement patterns in the gym. For example, wrestling is much
more of a pulling sport than pushing, so we would want our program to emphasize
pulling, such as rows, pull-ups etc. Make sure to do some pushing also, since
it is not only a pulling sport, and we need to maintain muscular balance
for injury prevention.
Recovery between hard workouts is as important as the workout itself.
The body needs rest to make its adaptation to the stresses of the workout.
This is when we actually get stronger. The workout itself breaks us down,
and recovery builds us back up to a new higher level of strength.