Different Types of Strength Training
Unlike bodybuilding, where the only aim is to increase the size and appearance of muscles, strength training programs for sport ultimately must develop either explosive power or muscular endurance. However, rather than immediately embarking on a program to improve either or both of these fitness components, a more effective approach is to first build a solid foundation.
Basic Strength
Basic strength training programs adapt the body for more strenuous resistance training later on. The objective is to prepare the body by targeting all of the major muscle groups, tendons, ligaments and joints helping to prevent injury.
The less experienced an athlete is, the more time they will need to spend developing foundational strength before progressing onto more advanced forms of resistance training. But even experienced athletes should set aside some time during the year to complete a phase of basic strength training. It can help to redress some of the muscle imbalances that inherently occur.
qfit Basic Strength programs include: 3-day Muscle Gain, 4-day Muscle Gain, 6-day Abaliscious®.|
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Hypertrophy Training
Some athletes will benefit from increasing their lean body mass by adding extra muscle bulk. However, the number of athletes that need hypertrophy training or a phase of bodybuilding is far fewer than most would expect. Larger muscles are not necessarily stronger and more weight - even lean, active weight - can be a hindrance in many sports. The exception to this rule are team field sports that include body contact, hence, many rugby players focus on periods of hypertrophy training.
qfit Hypertrophy Training programs include: 3-day Hyper-GoTM, 4-day Hyper-GrowTM, 6-day Body Blitz, 6-day Muscle Gain.
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Maximal/Functional Strength
Bodybuilders have exceptional muscle mass but they are typically bigger than they are strong. Maximal/functional strength training programs do not necessarily increase the size of a muscle (hypertrophy) but they do lead to neuromuscular adaptations that are favourable to most athletes. Even endurance athletes can benefit from maximal/functional strength training programs.
qfit Maximal/Functional Strength workout programs include: 5-day Field Force.
Explosive Power
Just as an athlete can be extremely muscular and lack an associated level of strength, they can also be exceptionally strong but lack significant power. Most athletic movements occur much more rapidly and demand significantly more power than lifting maximal loads. If maximal strength is not converted into sport-specific power, athletic performance will not improve - certainly not to the extent that it could.
qfit Power programs include: 5-day U RippaTM
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Muscular Endurance
While many sports are dominated by powerful, explosive actions, some athletes are required to overcome a relatively low resistance but for a prolonged period of time. Just as power athletes should convert maximal strength into explosive power, endurance athletes should aim to convert maximal strength into muscular endurance.
qfit Muscular Endurance programs include: 3-day EndurofitTM, 6-day No Time To Weight®|
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Of course, many team sports require a combination of the two - power and strength endurance - and developing both simultaneously without one negating the other requires careful consideration, dependant on experience and athletic goals. Qfit will be pursuing the development of more athletic and sports fitness workout programs being made available to our members throughout 2010.
