Why Every Athlete Needs Strength Training

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.