Strength training is a very important aspect of an athletes training program and track and field athletics is no different
. In this era where science and technology rules supreme, a lot of
research has been done to enhance the athlete's efficiency and enable him
utilize as much energy as possible to achieve maximum output
What is strength?
The common definition is "the ability to exert a force
against a resistance".
So what is strength training anyway?
Strength training, also known as resistance training, is a
type of physical exercise that causes the muscles to contract against an
external resistant force with the expectation of increases in strength, tone,
mass, endurance and size of skeletal muscle. This external force can be your
own weight, dumbbells, medicine balls, bottles of water, bricks, resistance
bands, or any other object that can cause the muscles to contract.
The beauty of strength training is that, there are so many
ways in which you can perform it whether at home or the gym, so anybody can do
it. Calisthenics for example are exercises performed without the use of weights
and using your own body weight conveniently for squats, push-ups and chin-ups
is a typical example. You can also use Weight Machines - devices that have adjustable seats with handles attached
either to weights or hydraulics. These machines allow you to choose the weight
you want by adding or removing plates, but your your movements will be dictated
by the machines you use. Unlike weight machines, Free Weights like classic
strength training tools such as dumbbells and barbells make it possible for you
to determine and control the position of your body when performing
exercises.
What does it entail?
Basically, strength training involves a manipulation of the
number of repetitions (reps), sets, tempo, exercises and force to cause desired
changes in strength, endurance or size by overloading a group of muscles. It
consists of various components, parameters or principles that will guide you
and give a better understanding of the exercise in general. These include:
Weight – different weights or other types of resistance, for
example a 3 kg hand weight or fixed weight, body weight or rubber band will be
used for different exercises during your strength training session.
Exercise – a particular movement, is designed to strengthen
a particular muscle or group of muscles. For example a calf raise.
Repetitions or ‘reps’ – refer to the number of times you
continuously repeat each exercise in a set.
Set – is a group of repetitions performed without resting,
for example, two sets of squats by 15 reps would mean you do 15 squats then
rest muscles before doing another 15 squats.
Form – each exercise has a specific form, a topography of
movement designed to maximize safety and muscle strength gains
Rest – you need to rest between sets. Rest periods vary
depending on the intensity of exercise being undertaken.
Variety – switching around your workout routine, such as regularly
introducing new exercises, challenges your muscles and forces them to adapt and
strengthen.
Progressive overload principle – to continue to gain
benefits, strength training activities need to be done to the point where it’s
hard for you to do another repetition. The aim is to use an appropriate weight
or resistant force that will challenge you, while maintaining good technique.
Also, regular adjustments to the training variables such as frequency,
duration, exercises for each muscle group, number of exercises for each muscle
group, sets and repetitions, help to make sure you progress and improve.
Recovery – muscle needs time to repair and adapt after a
workout. A good rule of thumb is to rest the muscle group for at up to 48 hours
before working the same muscle group again.
Why strength training?
Strength training is a sure way of Injury Prevention.
Athletes who strength train tend to have fewer injuries. This is because
strength training strengthens the muscle attachments and increases density of
bones at the sites of muscle origins and insertions. And if an injury does
occur to an athlete who has been strength training properly, it will probably
not be as serious and will tend to heal faster.
Another advantage of strength training is that, you develop
more Explosive Power. Exercises that target the lower body strength will enable
you improve the rate of force production resulting in the generation of more
force when you kick off the ground. Combined with good technique, you'd be a force to reckon with!
You build up Muscle mass and lose fat. The more you run, the more you breaking down muscle fibers. Strength training strengthens muscles, tendons and
bones, increasing lean muscle and decreasing body fat which allows the
body to burn more calories, making you lighter, faster and very easy to maintain your weight.
Strength training will also make you Faster. Whether you are
a sprinter, middle distance or long distance runner, you will find your pace
increasing when you strength train
regularly and properly. It will strengthen your legs and enable your body to
efficiently utilize as much energy and oxygen as possible.
Technique suffers when an athlete is lacking in strength and
conditioning because the athlete physically cannot get in the positions
necessary to be successful. The only way an athlete can achieve better
techniques and results is by training their bodies to be able to do
extraordinary things.
Strength training enhances flexibility, strength and balance
making it easy for you to develop technique and be dynamic, be it throwing the
discus or jumping hurdles.
Strong core muscles make it easier to do many physical
activities. Strength training increases an athlete's Core strength
fundamentally. Traditional lifts such squats, deadlifts, lunges, chin ups and
back extensions target abdominal muscles, back muscles and the muscles around
the pelvis which help improve the transfer of power from the arms to the legs
and avoid back pain.
An athletes overall Running Form improves, resulting in high
levels of Efficiency when competing. When running, good running form may be
easy at the start when you're full of energy. But it's towards the end when
you're tired that it really counts. Strengthening your core can help improve
and maintain your form, which translates into greater running efficiency.
Strength training also results in increased levels of
Endurance and reduces Fatigue. As the you become stronger, you gain the ability
to maintain a certain level power,
strength and speed for longer periods. You'll also be able to recover
faster because strength training makes
your body more efficient at converting metabolic waste into energy.
Other benefits include:
- Prevention or control of
chronic conditions such as diabetes, heart disease, arthritis, back pain,
depression and obesity
- Development of a better
sleep pattern and avoidance of insomnia.
- Slow down the aging
process.
- Enhanced performance of
everyday tasks.
- Improved digestion and
elimination processes.
- Pain management due to
increases in endorphin's (pain killers).
- Boosts self confidence,
increased self esteem, improve your body image and your mood.
- Body fat percentages
decreases whiles lean tissue percentages increases.
Athletes from all over the country converged at the El-Wak Sports Stadium last Saturday to compete for top honors in the latest edition of the Ghana Athletics Association (GAA) National circuit Championships sponsored by Sea & Shore and Interplast.
